Cardio versus Resistance Training . . . Monday Madness

Just in case you missed today’s Monday Madness: The Health & Fitness Show on the S&HCN, here is some information about cardio and resistance training from your fitness experts and hosts of Monday Madness, Ken Williams (Body by Ken) and Tiffany Santana (Metropolitan Bootcamp for Women).

In order to maintain good fitness, gain muscle and lose weight, it is important to employ a combination of cardiovascular (cardio) training and resistance training.

Cardio Training is a general term for any form of vigorous aerobic exercise, which pushes the heart rate to a near maximum. Examples of cardio training are running, faster-paced walking, basketball, cycling, swimming, dancing, Zumba, kickboxing or boxing, cross-country skiing, jogging, or hiking. Check out the link below for more information.

Resistance Training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. Examples of resistance training are weight lifting with free weights, using the cable machines, using rubber exercise or resistance bands, body weight exercises like push ups, squats, or crunches, and Pilates. Check out the link below for more information.

Cardio training not only helps you to develop cardiovascular (heart) health, but it also helps you to burn calories and fat.

The Centers for Disease Control and Prevention recommends 30 to 60 minutes of moderate aerobic activity on most days of the week, for a total of 150 minutes per week to maintain your weight and up to 300 minutes of aerobic activity to lose weight.

Target Heart Rate – A 30-year-old person should aim for a target heart rate of at least 115 beats per minute to stimulate the body’s ability to efficiently burn stored fat as energy. The simplest method to calculate your target heart rate is to use the American Heart Association calculation for maximum heart rate . . . it’s equal to 220 minus your age in years, but the numbers for women are slightly easier if you want to be precise. For women, your maximum heart rate is 206 minus 88 percent of a woman’s age.

Minute by minute, cardio training burns more calories than resistance training, which is great for fast weight loss, but not so great for quality weight loss.

Cardio vascular training typically doesn’t do much for muscle development.  Resistance training is the way to go for developing muscle.

For every three pounds of muscle a person gains, he or she can expect to burn an extra 120 daily without moving a muscle. Resistance training makes calorie burning more efficient.

Resistance training shapes and sculpts the body.

Cardio, however, is great for stress relief, and for those who are stress eaters. Stress can contribute to belly fat, so adding cardio into your exercise regime can help.

A fitness plan that includes a balance of cardio training and weight training is the best way to improve your overall fitness, health, and wellness.

Tune in each Monday morning for Monday Madness: The Health & Fitness Show on the Stovall & Hoggard Communications Network on blogtalk radio at You can also listen to the show on demand by visiting the BTR website. Post your questions on the blog, the show’s Facebook fan page or call during the broadcast at 1-914-338-1541.


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