This is a question we get a lot at the gym. People often tend to start with classes or cardio as this feels the most easy entry point to the gym for a lot of people, especially if you haven’t been before or are still building your confidence. And honestly, this is a great place to start. But which should you be doing? Is there one you can avoid? And where do you go once you have started?
The simple answer is, you should be doing both! But let’s dive in.
Simply put, nothing will build muscle mass and bone density like resistance training will. If you are brand new to the gym and take up running or a body pump style class, then yes you will build some initial muscle, but it will not be enough for the long term. Exercise such as yoga and pilates could also build a small amount of muscle if you are brand new to it. However, it will NOT create “long toned arms” as it’s often sold (you can’t make your muscles longer and ‘toned arms’ requires building muscle) or build enough muscle to counteract the amount you lose as you age. NOTHING replaces lifting weights for increasing bone mass and muscle density so adding it to your workouts 2-3 times a week is necessary. Make sure you are training full body so that your entire body is getting a great workout. And don’t forget your core!
Cardio is excellent for your heart and overall health. Although resistance training can improve your heart health, cardio is where it’s at when keeping your heart healthy. Whether you do high intensity or more steady state cardio is often a personal choice and may also depend on pre-existing conditions such as joint pain. Doing some high and some low intensity would be perfect, but doing whatever works for you is great. High intensity will be for much shorter periods of time, generally 10-15 minutes whilst steady state lasts for longer, likely 30-60 minutes on average. You will find that your fitness levels improve and therefore you can progress by moving faster or with more resistance to create the same effort. What type of cardio you do is personal preference. If you hate running, don’t run. If your knees hurt on the bike, use a crosstrainer instead. The type of cardio doesn’t matter, just get moving.
Exercise like pilates, yoga and exercise classes certainly have a place within your training if you enjoy it, and depending on the intensity, could count towards your cardio. Any exercise is great for your body so definitely incorporate the things you love into your weekly training. Just make sure you’re also resistance training where you can to help prevent a wealth of disease and support you to live a long and healthy life.