What is more important, strength or cardio training?

If we take into account the 5 components of health, cardio-respiratory endurance, strength, flexibility, proper nutrition and restful sleep, our overall health is about a balance in these 5 aspects.

Exercise itself is generally divided into two types: aerobic (or endurance) and strength or power, although I also include flexibility. Endurance exercise is performed with low loads over a long period, while strength exercise is performed with high loads over a short period.

However, most activities combine resistance and strength, which is known as concurrent exercise. If you do a survey, you'll see that some people are more inclined to resistance training, while others couldn't imagine life without weights and all the wonderful results that come with that type of training.

 

Strength and endurance work like a two-way street

It has been found that short bursts of high intensity exercise can lead to endurance adaptations, while low load exercise that brings you close to your limits can lead to strength adaptations.

Classical resistance training has also been shown to increase cardiac output, maximal oxygen consumption, and mitochondrial biogenesis.  All things are tremendously positive for your body.

Both cardiorespiratory and strength endurance training have significant benefits for health and physical performance. Endurance training improves cardiovascular capacity and muscular endurance, allowing the body to function more efficiently during long-duration activities. Strength training, on the other hand, increases muscle strength and lean mass, which will enhance strength and power.

At the level of injuries

Resistance training, in my particular case athletics, is very captivating for those who get into this practice, but as the duration increases or the workouts become more intense, one also becomes more vulnerable to altering posture and technique, which can easily lead to injuries.  In this sense, strength training comes to the rescue because it requires maintaining good posture while strengthening the muscles directly involved in the practice of cardiovascular training.

 

More is not better and success lies in well-structured training and the right loads.

For several years now, studies in exercise physiology have begun to focus on the effects of exercise intensity versus volume on mitochondrial content and function ( study )( study )( study ).  This study used training protocols known as HIIT (high-intensity interval training, which combines weight-bearing and cardio-respiratory exercises), LSD (long-distance slow training, which generally refers to cardio-respiratory endurance) and SIT (sprint interval training, which generally refers to cardio-respiratory endurance).  After 4 weeks of training, the researchers observed a 25% increase in maximal mitochondrial respiration in the SIT group only, with no changes observed in the LSD or HIIT groups. The increased level of mitochondrial respiration in the SIT group was accompanied by changes in the protein content of PGC-1α, p53, and PHF20. PHF20 is important for both stabilizing and upregulating p53 (Cui et al. 2012; Park et al. 2012), whereas p53 is a tumor suppressor and is involved in the regulation of mitochondrial function (Matoba et al. 2006; Park et al. 2009).

 

Adaptation is the ultimate goal

Both strength training and cardio-respiratory endurance training provide important adaptations to the body.

Typically, PGC-1α has been regarded as the “master regulator of mitochondrial biogenesis” and a pivotal component of exercise-induced adaptations with resistance training ( Study ). In recent years, another protein, p53, has emerged as a key player in substrate metabolism and mitochondrial biogenesis ( Study ). p53 was the first tumor suppressor protein discovered ( Study ). In this role, p53 regulates cell cycle arrest, apoptosis, angiogenesis, DNA repair, and cellular senescence ( Study ).

In addition to muscular and metabolic adaptations , neural adaptations also occur with strength training. These adaptations include more efficient recruitment of motor units, increased motor unit synchronization, and improved intermuscular coordination (Aagaard et al. 2002; Duchateau and Baudry 2014). These neural changes allow for more effective maximal force production and increased muscle power .

Another important adaptation to strength training is the increase in muscle fiber size , known as cross-sectional area. This is due to increased muscle protein synthesis and recruitment of new muscle fibers (Fry et al. 2003; Mitchell et al. 2012). The increased cross-sectional area of ​​muscle fibers translates into an increased ability to generate muscle force and endurance.

 

The ideal is to incorporate both types of training into your routine.

Combining endurance and strength training can also have positive effects on the biomechanics of walking and running. This also applies to other sports such as cycling and swimming, for example.  A study by Barnes and Kilding (2015) revealed that strength training in runners improved the absorption of forces generated during ground impact and the generation of force during the propulsion phase.

In conclusion, in addition to adaptations in oxygen delivery and substrate metabolism, factors such as muscle-tendon unit stiffness, neural adaptations, muscle biomass, and gait and running biomechanics also play an important role in improving running performance and economy. Integrating endurance and strength training, along with an appropriate focus on running technique, can maximize these benefits and contribute to optimal performance in sporting activities.

 

Flexibility

It is important to note that the impact of stretching on running economy can vary by individual. Some people may experience improvements in economy with regular stretching practice, while for others it may not have a significant effect or may even have a negative effect.  I am PRO-STRETCHING.

There are factors to consider such as the stretching technique used, the duration and intensity of the stretches, as well as how they are incorporated into the overall training program. Each person is different and it is advisable to individualize the stretching approach and take into account the specific needs and characteristics of your body and the exercise you practice.

In summary, while runners with longer and stiffer musculotendinous systems appear to have lower oxygen consumption at sub-maximal speeds, the impact of stretching on running economy may vary. It is important to make an individualized assessment and consider other factors such as neural adaptation, biomechanics and the type of training performed to maximize the benefits on performance and running economy.

 

How to Include Strength Training in Your Routine

Strength is gained by adding weight, resistance bands, and/or bodyweight exercises.  In principle, yoga would not provide what you need to gain strength unless you practice Ashtanga yoga, which is yoga in movement and requires postures and transitions that involve your body weight, which is very valid.

1. First, consult your doctor before starting any sport, especially if you are a beginner, have not trained for a long time, or suffer from hypertension, arrhythmias, or another cardiovascular condition.
2. Frequency: Experiments indicate that including two weight training sessions per week increases markers of longevity and quality of life.  However, if you can manage to do 3 sessions of 30 minutes each, even better!
3. You can sync both workouts on the same day if you want. The order in which you do them at the beginning does not matter.  The advantage is that by doing your cardio at the beginning of your workout, it serves as a warm-up before you head into the weight area.  Another option is to do the workouts on different days, meaning the day you don't walk, run or bike, you do your weight training.
4. Organize your exercise routine. There are many apps that offer strength training.  But if you have the possibility, it is better to hire the services of a personal trainer, at least at the beginning, to teach you the proper technique, which is very important to avoid injuries, and to help you organize a basic routine.

 

The five basic movements that must be present in your weekly strength routine

 

• A pushing exercise ( push-ups or lying chest press)
• A pulling exercise (Single-arm row or pulldown)
• Leg exercise (squat or leg press)
• Lower body exercise emphasizing the back (Deadlift or lower back extension)
• An abdominal exercise (the plank or also the V-up) where you lie on your back with your legs and arms extended forward. Keeping your knees and elbows locked, simultaneously lift your upper and lower body while trying to touch your toes with your hands.

How to know what weight to use

According to a study published in 2023, low-rep sets with heavy weights and high-rep sets with lighter weights are both effective.  The key is to make the last three reps of each set really hard.

While you adjust, you can start with 2-3 sets of 15 and 12 reps.  As you progress, increase the weight slightly (2-10%).

How to incorporate cardiovascular training

You can walk outdoors or in the gym.  To increase your capacity you can include speed bursts of 30 seconds - 1 minute.  For example,

Your workout is for 20-25 minutes. Start by walking at a brisk pace (about 6 km per hour) for 2-3 minutes.  Then speed up and jog for two minutes.  This will take approximately 5 minutes.  Repeat 4 or 5 times.

As you progress, walking time decreases while jogging time increases as a result of the body adapting to training.

In summary, both resistance and strength training have important adaptations at both the muscular and neural levels. Resistance training improves cardiovascular capacity and muscular endurance, while strength training increases muscular strength and power. Integrating both types of training into your exercise routine can maximize the benefits to your performance and quality of life.