Over recent years, High-Intensity Interval Training (HIIT) has been the go-to for a quick and effective workout.
But the winds of change are blowing through the fitness industry, advocating for a slower, more weight-focused approach.
Experts now suggest that ditching the rapid-fire burpees for weight-bearing sessions could yield more sustainable gains.
The Shift to Strength Training
Rather than fixating on calorie burn in a single HIIT class, personal trainers emphasize the long-term benefits of strength training.
Lifting barbells or dumbbells is touted as a more effective route to lasting fitness.
“Cardio and strength training are very separate physiological processes,” explains Luke Worthington, a personal trainer and sports scientist.
“Strength work trains your musculoskeletal system to produce and withstand more force, while cardiovascular training conditions the heart and lungs.”
Cardio vs. Strength Training
Cardio exercises like running and cycling increase heart rate and aerobic capacity. HIIT is an intense variant of these movements, targeting short bursts of high activity.
Strength training, however, focuses on using resistance to overload muscles, compelling them to rebuild stronger.
Kate l’Anson, a trainer at Digme Fitness, clarifies, “Cardio challenges your circulatory system, while strength training uses resistance to build muscle.”
Benefits of Strength Training
It’s a myth that weightlifting results in bulk like Arnold Schwarzenegger. Regular resistance training helps build lean muscle, which is beneficial for both men and women.
Starting in your 20s can stave off the natural loss of lean muscle mass with age. “It improves your bone density,” notes l’Anson, “which is crucial for reducing the risk of osteoporosis and other bone diseases.”
Strength training might not burn as many calories as a 5K run in the moment, but the total caloric burn post-workout is higher due to excess post-exercise oxygen consumption (EPOC).
“The more lean muscle mass you have, the higher your resting metabolism,” says l’Anson. This means more calories burned throughout the day, enhancing weight loss.
Mental and Physical Perks
Strength training also boosts body mechanics, improving balance, coordination, posture, and mobility.
This can enhance performance in other sports and reduce injury risk. Mentally, achieving tangible goals in strength training, like a new personal best in deadlifts, can significantly boost wellbeing and satisfaction.
“Setting and achieving tangible goals is a tried and tested method for improving wellbeing,” says Worthington.
The Cardio Plateau
With any exercise, the body adapts over time. L’Anson explains, “Once your body is used to your regular cardio workouts, your progress may plateau.”
In contrast, strength training constantly challenges the body by increasing the weight, leading to continuous gains in muscle size, strength, and endurance.
Starting Strength Training at Home
Form is crucial in strength training. “Correct technique is vital not just for safety but because form dictates function,” says Worthington.
Additionally, diet plays a key role. Consuming adequate protein is essential for muscle growth and recovery.
Worthington suggests 1.5-2g of protein per kilogram of body weight per day as a guideline.
Engaging with a trainer early on to learn fundamental movements can set a solid foundation. “It’s much easier to learn good habits than unlearn bad ones,” Worthington advises.
Combining strength training with HIIT can also enhance overall performance, as long as recovery is prioritised.
Conclusion
Strength training is emerging as a powerful alternative to traditional cardio workouts. By building lean muscle, improving bone density, and enhancing overall body mechanics, it offers a holistic approach to fitness.
Whether you’re looking to shed pounds, sculpt abs, or boost mental wellbeing, picking up weights could be your ticket to long-term success.