Strength Training vs. Aerobic Exercise: How to Combine Them for a Toned, Balanced Body

Researchers have found that strength training is just as important as other physical activities like aerobic exercise in improving overall health. Strength exercises, which help in muscle building, have now been included in global physical activity recommendations to maintain cardiovascular health and protect the body from many diseases. For brides-to-be starting a new chapter in their lives, learning how to combine aerobic and strength training could be extremely beneficial for achieving a balanced and toned body.

Strength Training

Strength training offers a range of health benefits, regardless of other forms of exercise. It contributes to:

Improving fitness levels, increasing bone mineral density, and reducing the risk of muscle-related diseases.

Some studies suggest that strength exercises enhance the body's insulin response, leading to better blood sugar control after meals, which can reduce the risks of developing diabetes or insulin resistance—conditions that harm cardiovascular health.

As muscles weaken with age, strength training helps in muscle strengthening and promoting physical activity, thus reducing the risk of chronic diseases caused by inactivity.

Strength training has positive effects on brain health and its functions.

Ideally, strength training sessions should include 4 to 6 different exercises that target as many muscle groups as possible, such as legs, hips, back, abdomen, chest, shoulders, and arms. Each exercise should be repeated 10 to 12 times, with 3 sets per exercise.

Strength exercises are more beneficial for the heart compared to aerobic activities like walking or cycling, according to recent studies. These exercises involve high-intensity efforts that push the body beyond its capacity, causing cells and muscles to reach a state of fatigue. This process triggers anaerobic metabolism, relying on stored chemical energy, glycogen, and glucose for energy production, without needing oxygen. After reducing exercise intensity, the body switches back to producing energy aerobically. This type of training is intense and effective but requires less time.

Benefits of Strength Training:

Builds and strengthens muscles, increasing lean muscle mass.

Improves bone strength, reducing the risk of osteoporosis.

Enhances balance and coordination.

Improves joint, tendon, and ligament function.

Boosts metabolism and promotes fat burning.

Increases levels of good cholesterol (HDL).

Helps tighten the body and prevent sagging.

For maximum benefits, a healthy diet and proper nutrition are essential to complement your exercise routine.

Types of Strength Training:

Push-ups, squats, weightlifting, gymnastics, fast running, swimming, cycling, and rowing.

Aerobic Exercise

Aerobic exercises are primarily aimed at improving cardiovascular health and overall body conditioning. Compared to anaerobic exercises, they are better for those looking to improve their health rather than engage in intense physical efforts.

Aerobic exercises are lower in intensity, preventing the exhaustion and fatigue associated with high-intensity anaerobic activities. They can be performed for longer periods, which helps in activating blood flow throughout the vessels and removing fats or cholesterol, protecting against arteriosclerosis. On the other hand, anaerobic exercises may cause strain on blood vessels, potentially leading to injury if performed incorrectly.

Benefits of Aerobic Exercise:

Aerobic exercises rely on oxygen and glucose to provide energy, helping burn fat while enhancing overall body efficiency.

They increase heart and lung capacity, improving cardiovascular health by enlarging the heart's chambers to pump more blood with each beat.

With regular aerobic exercise, the heart becomes more efficient, lowering resting heart rate and promoting cardiovascular well-being.

Helps reduce high blood pressure, lowers cholesterol levels, and can reduce the risk of heart disease, stroke, diabetes, and certain cancers.

Improves the respiratory system, boosting lung function and increasing oxygen intake and distribution to muscles.

Enhances endurance, reduces body fat, and increases energy levels.

Combining Strength and Aerobic Exercises for a Toned Body

When practicing only aerobic exercises, weight loss will occur, but without strength training, the body might become saggy. On the other hand, if you only perform strength training, muscle mass may increase but body weight could rise too. To achieve a well-toned and balanced body, it's essential to strike a balance between both forms of exercise.

Recommended Routine

The American Heart Association recommends at least 30 minutes of aerobic activity, 5 or more days a week. This can be broken down into shorter sessions, such as walking for 10 minutes, three times a day.

Adding 2 or more strength training sessions per week, focusing on the major muscle groups, is also advised.

Beginners or those who have been inactive for a while should start with short sessions (like 5 minutes of walking), gradually increasing the duration until reaching 30 minutes daily.

When exercising, it's important to treat the body gently by incorporating warm-up and cool-down periods. Drink enough water during the session and rest if you feel dizzy or fatigued.

Important Considerations

Before starting any new exercise routine, especially if you have an existing medical condition or take specific medications, it's advisable to consult a healthcare provider.