Cardio vascular and weight training are two of the major, most common and well known forms of exercises. Both of them offer great benefits and both of them target different aspects of fitness. Cardiovascular is aerobic activity while weight training is an anaerobic activity. Aerobic means in the presence of oxygen and anaerobic means in the absence of oxygen. Any activity which can sustain more than 3 minutes is aerobic activity which is Cardiovascular activity and any activity which can not last more than 3 minutes is anaerobic activity which is weight training.

Cardiovascular focuses on stamina and improving Cardiovascular health while weight training focuses on strength and growth of muscle.

Cardiovascular training uses aerobic energy system which depends on oxygen to fuel prolonged, steady activities. Cardio training are effective for burning fat as they utilize fat stores as a primary source of energy once glycogen is depleted. Cardiovascular training can be beneficial for those who want to increase their endurance and improve fat utilization. Weight training relies on anaerobic energy system mainly phosphagen and glycolytic system. This energy system works during short burst of intense activity such as weight training or sprinting. In this process, it utilzes stored muscle glycogen, leading to a high energy output in short time. Following a weight training session, the body goes through a phase called afterburn effect where it continues to burn calories ad body returns to its resting state. This boosts metabolism.

Cardiovascular training includes exercises that elevate your heart rate and increases blood flow. Their main aim is to improve the efficiency of the heart  lungs and circulatory system. Few common Cardiovascular exercises are running, cycling, swimming, brisk walking etc. With Cardiovascular exercises you can burn calories, improve Cardiovascular health and stamina. Weight training which is also known as strength training or resistance training involves exercises to build muscle mass, increases strength and stamina. You can perform these exercises on machines, weights or even with your own body weight to stimulate muscle growth and muscle development. There are plenty of exercises you can perform like squats, leg press, bench press,deadlift, curls,etc. All these exercises helps in building muscle mass, increasing strength, improving bone density etc.

Cardiovascular training mainly focuses on cardiovascular system which includes heart and lungs mainly. When you do cardiovascular exercises, your heart rate increases and your body works harder to deliver oxygen to your muscle, enhancing heart and lung efficiency. Cardiovascular is good for reducing the risk of heart diseases  lower blood pressure to improve lung function. It improves overall cardiovascular health and stamina.

On the other hand weight training put stress on the muscles, bones and joints. It’s primary focus is to stimulate muscle growth and strengthen them through a process called hypertrophy. Weight training helps to improve muscle tone, strength and bone density by placing them under resistance which helps in preventing injuries, enhance body composition and to better metabolic rate.

Cardiovascular activity can burn more calories compared to weight training per session, especially with high intensity form like running, cycling, brisk walking. This is because increased heart rate and continues movement burn calories quickly. For people who are looking to loose weight quickly, for them cardiovascular activity is a effective way  to create calorie deficit.

On the other hand weight training burns fewer calories per session compared to cardiovascular activity but it contributes effectively to body composition changes. It helps to increase lean mass which increases BMR (Basal Metabolic Rate) – the number of calories your body burns at rest. So weight training may burn fewer calories during sessions compared to cardiovascular exercises but long term benefits can lead to great fat loss and better body composition.  With weight training your calorie burn continues even after your session gets over for 2-5 hrs. depends on the intensity of your workout session. Weight training is the most effective way to build muscle size,strength and endurance. Once you lift weights your muscle tissue tears. These are microtears which when repaired, lead to growth of the muscle. As muscle mass increases overall strength increases which is very important for injury prevention, sports performance and functional which are day to day life activities. While cardio training, it’s beneficial for cardiovascular endurance but it does not contributes to muscle growth and strength, it lacks the resistance element which is necessary for muscle hypertrophy, though it has slight impact on muscle tone.

Cardio training is important for heart. It strengthens the heart muscle, makes it more efficient for pumping blood. It reduces risk of heart diseases, lower blood pressure, improves cholesterol levels etc. Cardio training is recommended for people who wants to improve their heart and reduce the risk of heart diseases. On the other hand weight training also benefits the heart health. But mainly it strengthens the joints, increases muscle mass, reduces body fat, lower blood pressure. It may not have same effect on heart as Cardio training has but it works your heart by building lean muscle which supports heart health in long term.

Weight training has big impact on bone density and joints health. By placing stress on bones, weight training stimulates bone’s growth and increases bone mineral density, which can prevent diseases like osteoporosis. Weight training also strengthens the muscles around joints, which supports the joints and reduces the risk of joint related injuries. Cardio training has very minimal or zero benefit as compared to as weight training.

As far as mental health is concerns Cardio and weight training both have same positive impact. Cardio training has mood enhancing effect because of the release of endorphins, dopamine and serotonin. Cardio training can help reducing symptoms of depression, anxiety and stress. On the other hand weight training can boost your confidence and self esteem after achieving strength milestone and seeing physical changes. Weight training also releases endorphins to improve mood.

For both Cardio and weight training recovery time varies. Cardio training requires less recovery time as compared to weight training. Intense or long cardio sessions like marathon training may be require longer period for recovery to avoid fatigue and injury. Weight training requires long recovery periods. Muscles need time to repair and grow stronger after each sessions. Almost 48 hrs. or more for the same muscle group.

For overall fitness Cardio training and weight training both are beneficial but should be done an separate days, avoid doing on a same day. Cardio training improves heart health, boost calorie burn and improves stamina, on other hand weight training builds strength, increases muscle mass, increases metabolic rate.