What is the difference between resistance and cardio exercises


When starting a healthy life or a weight loss regimen, the thing that puzzles us the most is sports, and what is the appropriate type of sport that will make my health better and make me lose weight faster, cardio or resistance? Or both? But how do I do it? Will you give me a result? And we enter the cycle of sports until we decide to give up sports or abandon the health system in general. For this, here we will explain the difference between resistance and cardio exercises, and what falls under them of types and benefits, to start your healthy lifestyle with confidence and complete information:

What is sport

Aerobic exercise is any physical activity that raises the heartbeat above the resting rate and moves the muscles and is performed by the person with the intent to maintain fitness and physical health. Physical health and improving mental health.

What are resistance exercises?

It is also known as weight training or muscle exercises

  • body weight
  • or weights
  • Exercise devices
  • or resistance police

Benefits of resistance exercises

Resistance exercises help:

  • Increase strength
  • Burn calories during your workout and even after you finish your workout
  • Reducing body fat percentage and losing weight
  • Make the body shape tight
  • Muscle Building
  • Increase balance
  • Reduce the risk of injury to the tendons, muscles or knee
  • Improve heart health
  • Increase flexibility
  • Strengthen bones
  • Mood improvement

Types of resistance exercises

We will start by showing resistance exercises from the most intense to the least intense

  1. Weight lifting exercises
  2. Low impact weight training
  3. Body weight exercises
  4. Low impact body weight exercises
  5. Pilates
  6. Yoga
  7. expansion

How do I start resistance training?

  1. If you have never exercised in your life, do simple exercises such as Pilates or body weight exercises, then move to resistance bands exercises, and then after a while, start weight exercises.
  2. Choose the right size or load for you and start increasing the load over time.
  3. If you are a beginner, you can exercise 3 times a week, then start increasing the days over time until you reach the right number of days for you.

What are cardio exercises?

Or what is called aerobic exercise, which is any activity that raises the heart rate to the level in which it burns fats and calories, and depends on the body’s ability to use oxygen during exercise, and it is used in it:

  • Walking or jogging
  • bicycle
  • Exercise devices
  • pregnancy
  • Boxing equipment
  • Some weights
  • Without machines, only with body weight

What are the benefits of cardio exercises

  • One of the most important benefits of cardio exercises is improving heart health
  • improve blood pressure;
  • Reducing asthma symptoms
  • Reduce back pain
  • Helps sleep better
  • One of the benefits of cardio exercises is that it helps to lose weight
  • Strengthening the immune system
  • Mood improvement
  • Increase balance

Types of cardio exercises

Cardio exercises contain many forms, some of which require machines, and others do not

  • Walking outside or walking on a treadmill
  • Jogging outside or jogging on a treadmill
  • Ride a bike outside or ride a stationary bike
  • rowing machine
  • climbing
  • swimming
  • skipping rope
  • Boxing
  • dance
  • Low intensity cardio
  • hiit cardio exercises
  • High intensity cardio exercises

How much intensity and duration of cardio exercises

It is recommended to do 30 minutes of cardio exercises three days a week to five days, with the inclusion of resistance exercises as well, and if you are a beginner, you can start with 15 minutes a day of cardio and increase the time with the days.

Increasing the intensity of exercise helps to burn more calories and save time so that you burn the required calories in less time. The exercise is considered high intensity if the heart rate rises from the comfort zone during exercise by 70% to 85%. It is considered medium intensity if the heart rate rises between 50% to 70% during exercise and is considered low intensity if the heart rate rises to a level less than 50% during exercise.


What is the difference between resistance and cardio exercises



Resistance exercises

Burn fatCardio burns a lot of calories during exercise and quickly. It does not burn as many calories during exercise as cardio, but the body continues to burn continuously even after exercise and up to two days
Muscle BuildingCardio can help enhance muscle mass and make it stronger, but not as much as resistance exercises, and when doing cardio excessively, it may lead to muscle loss and joint pain.Resistance exercises build muscle, increase strength and endurance, and tighten the body more than cardio exercises
Increase endurance and strength of the heartCardio exercises are better for the heart as they increase blood pumping and increase its endurance Resistance exercises are also good for the heart, especially with continuation, but they do not target the heart like cardio


How do I start exercising?

Exercise is one of the best things you can do to improve and stay healthy. If you want to start increasing your activity and doing sports, but you do not know how to start and you do not have a background, you can follow these steps at the beginning:

    1. Your health: The first step that you should pay attention to is your health and whether your health allows you to do any kind of exercise, whether harsh or not, and if you suffer from a certain disease, you should consult your doctor first.
    2. Determine your goal: Why should I exercise, is it to lose weight or maintain my health, then build your goal on this basis.
    3. Start with simple steps: It’s okay if you can’t do sports for a long time at first. First, you can walk or run for a long time or at a high intensity. Try to improve your fitness level with time, and certainly with persistence and perseverance, you will reach the level of professionals.
    4. Continuity : Try to make sports part of your routine and make it a habit. Once you get used to it and love it, it will become part of your life.
    5. Warming up and cooling down: When following any type of sport, it is important to warm up before sports and cool down after sports to avoid injuries or annoying pain.

Now that you have learned about resistance and cardio exercises and their types, choose the type that you feel you enjoy the most and that fits your lifestyle and that you can continue on for as long as possible, with your goal of the sport in mind. You can incorporate a group of exercises into your schedule or change the type of exercise every once in a while when you feel bored with it

Examples of exercise schedules 5 days a week

Resistance training only

SundayUpper body weightlifting exercises
MondayA low-impact, full-body bodyweight workout
TuesdayLower body weightlifting exercise
Wednesday comfort
Thursday Weightlifting exercise for the whole body
Friday Platys

Cardio and resistance training schedule

SundayUpper body weightlifting exercises
MondayRunning exercise
TuesdayFull body weight exercises
Thursday Cardio exercises
Friday Lifting weights for the lower part

Cardio workout only

SundayCardio exercises
Tuesdayhiit cardio exercises
Thursday to run
Friday Boxing

In conclusion, if you want to lose weight, do not forget to count your calories in a meal. That is why we present to you a table of calories in local foods.

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