How Often Should a General Person Perform Cardio vs. Resistance Training?

Incorporating both cardio and resistance training into your fitness routine is essential for maintaining overall health and achieving a balanced body. However, determining the right balance between the two can depend on your fitness goals, lifestyle, and health status. Here, we’ll dive into the benefits of each, how often they should be performed, and tips for creating a routine that works for you.

 

The Benefits of Cardio and Resistance Training

Cardio Training

Cardio, or cardiovascular exercise, is any activity that raises your heart rate and keeps it elevated for an extended period. Common examples include running, cycling, swimming, and brisk walking.

Benefits:

• Heart Health: Improves heart and lung function, reducing the risk of cardiovascular diseases.
• Weight Management: Burns calories and supports fat loss.
• Mood Enhancement: Releases endorphins, which boost mood and reduce stress.
• Endurance Building: Enhances stamina for daily activities and athletic performance.
• Chronic Disease Prevention: Lowers the risk of conditions like diabetes, high blood pressure, and certain cancers.

Resistance Training

Resistance training, also known as strength training, involves exercises that improve muscle strength and endurance. Examples include weightlifting, bodyweight exercises, and resistance band workouts.

Benefits:

• Muscle Building and Maintenance: Prevents age-related muscle loss and enhances muscle tone.
• Metabolic Boost: Increases resting metabolism, helping you burn more calories even at rest.
• Bone Health: Improves bone density, reducing the risk of osteoporosis.
• Functional Fitness: Enhances strength for daily tasks, reducing the likelihood of injuries.
• Chronic Disease Management: Helps control blood sugar, improves insulin sensitivity, and alleviates symptoms of arthritis.

 

How Often Should You Perform Cardio?

For general health, the American Heart Association (AHA) recommends at least:

• 150 minutes of moderate-intensity cardio per week (e.g., brisk walking or cycling).
• 75 minutes of vigorous-intensity cardio per week (e.g., running or high-intensity interval training).

This can be broken down into:

• 30 minutes of moderate-intensity cardio, 5 days a week, or
• 25 minutes of vigorous-intensity cardio, 3 days a week.

Adjustments Based on Goals:

• For Fat Loss: Incorporate 4–5 sessions of moderate to high-intensity cardio per week.
• For Endurance: Increase the duration or intensity gradually to build stamina.
• For Stress Relief: Low-intensity cardio like yoga or walking can be done daily.

 

How Often Should You Perform Resistance Training?

The Centers for Disease Control and Prevention (CDC) recommends:

• At least 2 days of resistance training per week, targeting all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms).

For Optimal Results:

• General Fitness: 2–3 sessions per week, with at least one rest day in between sessions targeting the same muscle group.
• Muscle Building: 3–4 sessions per week, focusing on progressive overload (gradually increasing weights or resistance).
• Strength Maintenance: 1–2 sessions per week, ideal for those with time constraints or a maintenance goal.

 

Balancing Cardio and Resistance Training

The ideal balance depends on your fitness goals:

For General Health:

• 3–4 days of cardio.
• 2–3 days of resistance training.

For Weight Loss:

• Prioritize cardio to create a calorie deficit (4–5 sessions per week).
• Include resistance training 2–3 times per week to preserve muscle mass.

For Muscle Gain:

• Focus on resistance training (3–5 sessions per week).
• Include 2–3 sessions of light to moderate cardio for cardiovascular health and recovery.

For Endurance Athletes:

• Prioritize cardio (5–6 sessions per week).
• Include resistance training 1–2 times per week to enhance muscular endurance and prevent injuries.

For Busy Schedules:

Combine both in a single workout with circuit training or high-intensity interval training (HIIT), which alternates between strength and cardio exercises.

 

Tips for Creating a Sustainable Routine

1. Assess Your Goals: Define whether your primary focus is weight loss, muscle gain, endurance, or overall health.
2. Listen to Your Body: Rest is just as important as training. Overtraining can lead to burnout and injuries.
3. Prioritize Variety: Avoid monotony by mixing up your workouts. Try new activities like dancing, swimming, or Pilates.
4. Incorporate Active Recovery: On rest days, consider light activities like yoga or walking to keep your body moving without overexertion.
5. Track Progress: Use apps, journals, or wearable devices to monitor improvements in strength, endurance, and overall fitness.

 

Sample Weekly Schedule

Here’s an example of how to structure your week with both cardio and resistance training:

Key Takeaways

• Cardio and resistance training each offer unique and complementary benefits.
• For general health, aim for at least 150 minutes of cardio and 2 days of resistance training per week.
• Tailor your routine based on your specific goals, whether that’s weight loss, muscle gain, or improved endurance.
• Consistency and variety are crucial for long-term success.

 

By striking the right balance between cardio and resistance training, you can build a fitness routine that enhances your physical and mental well-being while keeping you motivated to stay active.