Cardio vs Strength Training

Cardio and strength training serve different purposes, but they work best when they are both part of a routine...

... one supports heart and lung function, and the other supports muscle, bone, and long term resilience. Leaving either out limits progress over time.

Cardio refers to any activity that raises the heart rate for a sustained period of time. Walking, running, cycling, hiking, swimming, and recreational sports all fall into this category.

Cardio challenges the heart and lungs. Over time, this improves how efficiently oxygen and nutrients move through the body. The heart is a muscle. Like any muscle, it responds to regular use by becoming stronger and more efficient.

Consistent cardio supports circulation, brain function, mood, and sleep quality. Many people notice better focus and more stable energy levels when regular cardio is part of the week.

General health guidelines recommend around 150 minutes per week at a moderate effort or less time at a higher effort. That total can be spread out across the week in short sessions.

Strength training involves moving resistance through a range of motion. That resistance can come from bodyweight, dumbbells, bands, or machines.

Strength work builds and maintains lean muscle tissue. Muscle tissue requires more energy to maintain, which raises resting energy needs over time. This supports body composition and daily function.

Strength training also plays a major role in bone health. Weight bearing movement places stress on bones in a controlled way, which helps maintain density as we age. This becomes more important over time, not less.

Most guidelines recommend strength training at least two days per week, covering all major muscle groups.

Why combining both matters

Only doing cardio can lead to loss of muscle mass over time, especially if strength work is missing. Only doing strength training can limit aerobic capacity and overall conditioning. Each type of training covers gaps the other leaves behind. Together, they support heart health, muscle strength, bone integrity, energy regulation, and long term function.

A balanced routine does not require long sessions or complex programming. It requires consistency and a mix of both. FarmFit programming is built around this balance. Short workouts combine strength and conditioning without excess volume or equipment. If you are not a member yet, you can explore and compare the FarmFit options to see which membership supports the way you want to train.

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