When we think about workouts, we break them down into all sorts of categories. The biggest two are Cardiovascular Training vs Strength Training. Both are important components of a healthy program. Cardiovascular, cardio for short is about building endurance. Endurance is all about how long, fast, far can you go. You are asking your body to do repetitive work over time. Remember our discussion about energy systems a few months ago? Here’s where you really train your aerobic system.
As you do the work, your body gets better at making energy (out of fuel you’ve eaten) and utilizing it in efficient ways to get the most out of it. Cardio work is anything that uses large muscle groups (chest, legs, glutes) and raises your heart rate over time: things like walking, running, swimming, hiking, biking, etc. You can go for one session, say 30 min or break it into 3 – 10 min sessions depending on your other time demands.
Strength training on the other hand is about your Creatine phosphate and Anaerobic Glycolytic energy systems, although aerobic is also used. In strength training we are looking at power, force, and speed. We want to see how much weight can I move one time (that’s considered your 1 rep max). There are many ways to set up a strength program. You may have heard about things like pyramids, blitzes, slow training, circuit training, etc. The choice you make in your program is about your goals. Some emphasize building muscle mass others power and speed. Some are just about being able to complete daily life activities in healthy ways to preserve your body’s ability to move efficiently through them for years to come. Think about taking the milk jug from the fridge, reaching for a glass, pouring the milk, then drinking it. These movement patterns may sound simple and routine, however for the body they require movement in multiple planes, rotation, strength (that full gallon weight about 9lbs and is away from your center of gravity, thus making it harder to lift), and numerous neuromuscular junctions all working together.
Consider your goals, think about balancing out your routines, and then have fun creating all sorts of cardio and strength combinations to keep yourself motivated and interested!
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