💪 4 Key Differences Between Cardio and Strength Training

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4 Key Differences Between Cardio and Strength Training

You may have heard various recommendations about strength training and cardio, often pitting one against the other. But what are the main differences between these two types of exercise?

Let's break it down to help you understand how each can contribute to your fitness journey:

1. Primary Energy Systems Used:

   Cardio: Primarily uses the aerobic energy system, which relies on oxygen to produce energy over extended periods.

   Strength Training: Utilizes the anaerobic energy system, which produces energy quickly without oxygen for short, intense bursts of activity.

   Why it matters: This difference affects how your body adapts to each type of exercise and how you should fuel your workouts.

2. Impact on Muscle Tissue: 

   Cardio: Generally maintains existing muscle mass when not in deficit but doesn't significantly build new muscle.

   Strength Training: Stimulates muscle growth (hypertrophy) and increases strength by creating micro-tears in muscle fibers.

   Why it matters: Your choice between cardio and strength training should align with your muscle-building or maintenance goals.

3. Effect on Metabolism:

   Cardio: Burns more calories during the activity but has a limited post-exercise calorie burn.

   Strength Training: Burns fewer calories during the workout but increases metabolism for hours afterward due to the afterburn effect (EPOC).

   Why it matters: This impacts how you plan your workouts for optimal calorie burn and weight management.

4. Long-Term Body Composition Changes:

   Cardio: Primarily reduces body fat and improves cardiovascular health.

   Strength Training: Increases muscle mass, which can lead to a higher resting metabolic rate and improved body composition over time.

   Why it matters: Your choice between cardio and strength training (or a combination) should align with your long-term physique and health goals.

How to Recover Safely From a Low-Calorie Diet?

Eating once a day, eliminating entire food groups, or following long fasting windows has become increasingly popular in recent years. While these practices can lead to quick weight loss, they often result in significantly low-calorie intake, which can slow down your metabolism over time. So, how does one recover from that?

Step 1: Calculate Your Actual Caloric Intake First, accurately calculate your daily calorie intake. Many people believe they’re eating very low calories, but in reality, they might consume a more average amount. Track your food intake for a few days using one of the apps we have covered in the post here.

Step 2: Reintroduce Carbohydrates Gradually If you’ve been following a very low-carb diet like keto or carnivore, it’s crucial to reintroduce carbs slowly. Start by adding small amounts of high-fiber carbs like vegetables, fruits, and whole grains to allow your body and gut to adjust. This will help avoid digestive issues and support a balanced diet.

Step 3: Increase Your Calories Slowly Don’t jump straight to a higher calorie intake. Instead, increase your daily calories gradually—by about 100-150 calories per week. This helps your metabolism adjust and prevents unwanted fat gain while you work towards a sustainable eating pattern.

Step 4: Incorporate Exercise Wisely As you recover from a low-calorie diet, gradually incorporate exercise into your routine. This will allow you to stay in a caloric deficit while increasing your food intake. Being active will also help your body bounce back to utilizing added calories and carbs more easily.

Step 5: Focus on Nutrient-Dense Foods As you increase your calorie intake, prioritize nutrient-dense foods like lean proteins, healthy fats, and fruits and vegetables. This ensures you’re getting essential vitamins and minerals to support your body’s recovery.

Step 6: Monitor Your Progress Keep an eye on how your body responds to the changes. Track your energy levels, weight, and how you feel overall.

How Cooking Methods Affect Lectin Levels in Food

Lectins are naturally occurring proteins found in many plant foods, including beans and legumes. While they can have some benefits, high levels of lectins can be harmful, potentially leading to digestive discomfort or nutrient absorption issues. The good news? Cooking methods can significantly reduce lectin levels, making these foods safe and digestible.

Boiling is one of the most effective ways to reduce lectins in beans and legumes. By soaking these foods overnight and then boiling them for an adequate time, you can reduce lectin content by up to 99%. This method breaks down the lectins and helps release them from the food.

Pressure cooking is another excellent way to lower lectin levels quickly and efficiently. The high temperature and pressure break down lectins faster than regular boiling, making it a preferred method for those who want to ensure their food is as lectin-free as possible.

Fermenting foods like soybeans can also decrease lectin levels. The fermentation process involves beneficial bacteria that help break down lectins, making foods like miso and tempeh easier to digest.

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Publisher: Ryan Engel

Editor: Michael Pender

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