What’s the Difference Between Strength and Cardio Training?

Carolyn Andrews is the Healthwise Coordinator at 'Better' leisure centres in Croydon and Surrey, helping people to manage long-term health conditions - such as high blood pressure, diabetes, asthma, osteoarthritis, anxiety and depression – through tailored exercise.

She has a degree in Sport and Exercise Science and is a qualified fitness instructor and personal trainer. She also has a level 3 qualification to work on GP exercise referral schemes.

Here, she explains the difference between cardio exercise and strength training and tells us why both are important for health and fitness, no matter how old you are.

'Put simply, strength training is working against a force to make your muscles stronger. You might start off, for example, doing squats or push-ups against a work surface in the kitchen while you're waiting for the kettle to boil. The next level would be using free weights or a resistance band, while the most strenuous level would be using resistance machines in the gym.

It's important to maintain muscle mass as you age so you can stay mobile - being able to walk up and down stairs, for example. Having stronger muscles also improves insulin sensitivity, reducing the risk of diabetes as we age, and helps maintain bone density and balance which reduces the risk of falls and fractures.

Most people's muscle mass is at its peak before the age of 30 and there's a gradual decline after that but everyone can get themselves stronger, no matter their body shape or how old they are. Different combinations of repeating certain movements along with the amount of resistance offered will build strength to different levels, depending on whether you're looking to 'bulk up' or simply maintain the ability to carry shopping and complete daily tasks.

When you're aiming to get fitter, it's essential to strengthen all muscles in the body, large and small. We always tell people that they don't want a 'strong' side or a 'weak' side - everything needs to be balanced. Likewise, when someone is recovering from an injury or surgery, the goal is to gently restore the muscle or joint to its former strength through gradual movement and resistance.

Cardio exercise, meanwhile, is any sustained activity which gets you breathing faster such as Zumba, dance classes, going on the treadmill or static bike in the gym, rowing or swimming. It's essential for building stamina and cardiovascular health, helping to lower blood pressure and resting heart-rate. Many cardio exercises such as Zumba also involve strength-building as well.

Although people sometime wonder whether they ought to choose strength or cardio exercises to improve their health, the truth is that everyone needs both, especially as you age. You also need exercises which promote flexibility and balance such as yoga or Pilates, in order to maintain the health and function of muscles and tendons.

The NHS currently recommends that all adults over the age of 18 should undertake the following every week -

• 150 minutes of moderate exercise such as walking or riding a bike

• 75 minutes of vigorous exercise such as running or playing tennis

•  2+ sessions weekly of strength and balance activities

These exercises don't necessarily need to be done in one go. A qualified gym instructor will help you work out a programme that's right for you – perhaps breaking activities into shorter 'chunks' - based on your medical history and lifestyle.

If you have any concerns about embarking on a new fitness regime, always consult your GP first.'

The Healthwise exercise referral scheme runs at 'Better' leisure centres in England and Wales. Visit this link to find out more.