@@rdelius8512 genetics will not do everything if someone is inactive and doesn't control what they eat. Our bodies are a machine. A Maserati without preventive maintenance will break down just like a Pinto, it will probably just work better before it breaks down. It just helps and starts someone on a better foot (no pun intended).
You need to do BOTH. Resistance training is absolutely important as it adds lean muscle mass. Big time important for healthy longevity BUT you also need to run and walk. All these people who I've encountered over the years who say running is bad for you and not important say that because they're too lazy to run. Period. I'm 54. Lost 50 lbs last year. I run, walk and do resistance training and of course have cleaned up my diet.
You're not in shape unless you're also in running shape. Brian Shaw admits he huffs and puffs, walking, to the mailbox. Bad for knees? Don't heel strike. Bad for the hips? Point your toes more forward and flex your glutes. Plantar fasciitis? Stretch those MFing calves 4 times a day. Truth: running is bad for you...spoken by lazy people or people with no drive. Or people who lay on their backs, cradled in machines, telling me I should lift more and run less. You do need both. But I'd argue you could substitute real yoga or pmyimetric calisthenics for weight training. There is no substitute for cardio. Just cardio. Also, I'm coming up to 40 myself and people seem to favor my lean, athletic build over the gym bro. Athletic builds are for you. Aesthetic builds are for girls. Bulking and huge-ing up is for the homies.
No, she’s not. That kind of low level energy expenditure does not actually stress the muscles. The way resistance work does. It’s one of the ways people kid themselves. The odds are actually really high, but a fat woman participated in resistance work a couple of times a week, she would find that running after that three-year-old would get a lot easier.
Weights & WALKING are the best combo you could do in my opinion... I still make a point to run here and there. Especially if it's in a pick up basketball game or something. But honestly I would recommend Walking over Running for MOST (not all) people.
Yeah, plus walking can be as intensive for the heart as running if you walk fast enough, or climb stairs, hills ... When you run you learn to rely on your elasticity, when you walk you're more on the muscle it demands more blood flow (but maybe less so when you are well trained in walking). I'm an okay runner but i clearly suck at walking.
@@DrakeBrunette Respectfully disagree ..walking will not come near working your heart, lungs, adrenals etc nor stimulate your natural enndorphins and enkaphalines. Oh, and I’ve been a lifter since 1965 and I’m a walker not a runner anymore. Thanks for post . Keep healthy !
@@ax85114 Coming from a previous runner, I agree. Cross country is fun but overall running is not fun. I ride my bike when I feel like doing something fun that’s cardio related, otherwise it’s only weights and calisthenics.
I had a bone density test yesterday. I'm nearly 76 yo. She said to do weight training to help from losing bone mass. I'm going to start this afternoon.
Even wearing a (slightly) weighted vest when doing yard work or on a walk will help. I get one with removable sand bags so I can adjust. Lost my thyroid in the Navy so my bone density is affected from age 27.
@powerofme7144 I add hill repeats to my walk with a 10kg weighted vest. It's done wonders to my leg strength. I'm 54 and recently did a sit to stand test where I had to perform 5 timed sit to stands as fast as possible. My score put me at under 40 year old bracket (5 done in 6 seconds flat).
I do both. 76yo run 3 days a week 5k distance. Weight training 2-3 x a week. Been doing this for decades. Both help keep you young and ready to do fun activities. Diet also important.
Exactly! I’ve been doing both weightlifting and running at my YMCA for years. But a major factor in any exercise regimen is DIET! Minimal junk food intake, just an occasional guilty pleasure on the weekend like pizza. I have three hard boiled eggs (no yolks) every morning for protein to build muscle. This broadcast was just a promotion piece to get people to join a gym in the New Year.
The idea that we should limit ourselves to one OR the other is a false dichotomy and demonstrates that the reporters do not understand the material they are covering. We should be doing both - and reading fiction and nonfiction, and sleeping well, and . . . .
Starting lifting weights regularly after being diagnosed with prediabetes. Building muscle not only made me look better, it also lowered my blood sugar. The rest of the bad cholesterol and stuff was fixed by eating a clean and healthy diet, along with not over eating. Cardio is too tiring for me. I could do it in 10 minute sprints, but long cardio sessions just seem useless to me and more damaging than weight lifting. I used to be sort of scared of weight lifting, but after getting used to it, looking up proper form, and realizing that it's all about consistency and not caring about how heavy or cool you look, just about hitting it regularly and consistently, I started making massive gains and changes.
@@amalksuresh286 Zone 2 cardio doesn't do much for "well being". It doesn't build muscle mass or strength, doesn't strengthen bones, and it drains the endocrine system of vital anabolic and youth hormones. Endurance athletes suffer from AFIB at much higher rates than even sedentary subjects and have weaker immune systems than strength athletes. It's far too easy to overtrain with zone 2 workouts. Going through my old workout logs 3 decades recently I could see that I almost always got a bad cold or flu shortly after several weeks of increased zone 2 training.
My knees have been tortured from heavy weights. Hack squat, dead lift, lunges with weights. Now I am paying a price. Getting a new left knee soon. Overhead presses and parallel dips with a 45 lb weight strapped around my waist. Looked awesome in my 40’s and part way thru 50’s. My shoulder now too, is bone on bone. If the knee surgery goes well, I will have the shoulder done early 2025. Repetitions, with way too much weight on my joints is what did me in. Stay fit, yet stay smarter too. Hope this helps another soul out there for the long haul.
I wouldn't be surprised if another study does show cardio is better. The human body is the most complex machine in existence and one study isn't going to give all the answers. That's why when studying human biology it's important to do multiple studies and look at the overall results
Cardio could be "better" in the sense that it directly works your heart for a longer period. Weight training could be "better" indirectly in that it better increases muscle mass, which increased mass increases your calorie burn at rest, which calorie burn will shed fat as long as you don't also increase your calorie consumption. So which is "better" for you probably depends on which kind of improvement you need more of, and which habit you are more capable of sustaining. That said it's not an either/or thing. You really should be doing some of both, and it doesn't require a lot of thought. If we still lived the relatively active lifestyles of our great-great-grandparents, we'd be getting all the cardio and weight training we needed without even trying. (The reasons they all died then were different: they often worked _too_ hard and broke their bodies, they smoked like chimneys, and they had very little health care or medical knowledge.)
@@cisium1184 I absolutely agree that you should do both, but unless a powerlifter who only does doubles and triples, weightlifting does work your heart too. A hard set of 15 or even 10 can leave you out of breath and your heart rate elevated. It won't have the same level of effect as cardio would, which is why both should be done like you said.
I'm 57 yrs.old and been lifting weights for about 42 yrs. at 47 yrs old 214 lbs. I was bench pressing 250lbs.11 times. Now weight lifting may be better for cardiovascular and mostly bodyweight pull ups, push ups, I do and kettlebell swings but I can say honestly jogging makes me feel better maybe it's because I have gotten older and I'm going to start doing more weight lifting but I love to jog because of the way it makes me feel. I do a lot of Jill jogging about 35 perfect of my jogging is hills...next year they will say running better..
36 here, at age 13 I was lifting a heavy dumbbell that my mom got me. Then I transition into gyms at age 25. Was most serious until COVID hit. Not going to blame it on COVID. I'm just focusing on a different athletics.
When I was 42 I bench pressed 210 pounds for 10 reps a set. Then I got a muscle strain. After I recovered, I never managed to restore the 210 pound bench. Currently at 51, I am benching 175 pounds for 10 reps.
I and my three coworkers have an obesity. We committed to do a healthy diet and lifestyle. My coworkers choose running and cycling. They do it quite extremely, they run/cycling almost everyday. Meanwhile I choose go to gym to do some minimalist weightlifting. In the next 6 months all my coworkers still have a belly fat, no significant difference to their bodyshape. But, my result showed a big difference, I lost almost 20 kgs, My face look younger, my body was strapped and muscular.
The difference is that they probably kept over-eating while you actually switched your diet. Weight loss really comes down to calories in and calories out.
@@binto-c9r After I did further reserach, the weight training affects our body composition through increasing our muscle mass, the cardio such as running and cycling can't make this kind of changes significantly. The increasing of our muscle mass gave us a better metabolic condition, it will affect our appetite and calories burning. So we can do healthy diet much easier with a bunch of muscles in our body.
I tried running before. I lost lbs but in a slower way. I only felt endurance. Not strength or power. Now i am doing walking stairs 1 hrs. I never felt stronger. I really felt power. I dont get tired. When I lift myself to climb, I just need 1 hand for support, easily done. Im just on 1 month. My clothes are getting loose, a little bit. My blood pressure is low 100/70. My resting heart rate is at 82
Well couple reasons, one they probably didn’t change their diet, two they are probably overdoing the cardio and gaining water weight, don’t go crazy with intense cardio while in extreme deficits
@@geowanayuka3834 You hear people frequently talk about how adding extra muscle will "turn you into a fat burning machine". Studies have shown that while more muscle on your body *does* burn some additional daily calories, it's actually very *minimal.*
I worked for 17 years as a certified fitness instructor. During those years I saw many people from all fitness levels and age groups come and go. My class sizes were usually 15-25 folks. I had a regular group of 12-15 who stuck with me from the beginning, and by the end some of them had been working out with me for the full 17 years. I am now 62 years old and still quite fit. I only retired recently because of a need to care for my wife, and a desire to go in a different direction. I always believed in a good balance of both cardio and resistance training. So I taught a high intensity step & dance class (fun!), followed by a strength-training class(free weights), with each class being 60 mins. long. 4 days/wk. For the strength workout, I always advocated long-term strength & endurance rather than short-term high strength i.e. body building and so my workouts favored using moderate amounts of weight for longer intervals rather than heavy amounts of weight for short periods. I always told my class folks that it does one far more good to be able to consistently lift 20-70lbs. for the rest of your life rather than 200lbs. for just a few seconds. Our strength workouts used body weight(pushups, situps, crunches, squats, deadlifts, etc.), along with moderate weights i.e. 5-20lbs. for bicep curls, 21s, etc. I am still a firm believer in weight training and am sure that it has contributed to my good fitness at this age. Even though I am no longer teaching classes professionally, I still workout for at least 1 hour for at least 5 days/week at home using body weight & free weights. So if you are able, please do same and invest in your fitness.
The irony of this video is that crossfit is just cardio with weights. You need proper rest periods to perform weight training in an anaerobic manner instead of an aerobic manner.
This is an EXCELLENT video story and I'm very glad to see that it's out there. Most people absolutely hate cardio and will avoid all exercise because of it. As an Exercise Physiologist I've found it's a lot easier to get clients to be consistent and stay with strength training. I've seen more people quit gyms and exercise programs due to cardio. The benefits of strength training over steady-state, low-to-moderate pace cardio are almost too many to list here. Strength training provides cardio benefits but cardio provides zero strength benefits. Endurance-type training also depletes muscle mass and this effect accelerates with age. Strength training is the only way to combat the age-related muscle loss called Sarcopenia. Most people who run have heart rates that are WAY too high while they're exercising and this can damage cardiac tissues. That's why the MAF method of low heart rate training is a great idea for those who insist on long distance running.
Mountain biking is my passion. Actually I got into the sport to build my legs when I was more into lifting weights. 30 years later I am balancing it out. I was an occasional weight lifter….maybe once or twice a week off and on. Now I lift 5-6 days a week and cycle once or twice. As a 60 year old I have more muscle than I did in my 40’s.
@@DEEZEEMTB I've been bicycling for decades. My brother owned a bike shop and still has a mobile mountain bike repair business. To me, cycling is a form of strength training because we live in an area with very steep hills. I often grind up them in a high gear in sets instead of or to compliment a leg day. Since cycling doesn't get the heart rate as high as running and there's no eccentric muscle damage from landing impacts it's the perfect cardio for weight trainers. I ride hills for about 20 to 30 minutes once or twice a week. Pedaling a bike is also like WD-40 for the knees.
Some people NEED cardio, and especially low intensity and long duration cardio to keep a healthy heart and an efficient cardiovascular system. Walking and reasonnable pace running are very health and needed for a lot of people to keep healthy. Weightlifting or calisthenics are very important but to a much more different aspect. Yeah, someone who is used to lifting heavyweight is maybe less likely to get surprised by a heart attack when they suddenly have to do something intensive than people who never train with intensity. But cardiovascular health is about more than just surviving a sprint or a stair climb. Some people do one sprint, two sprints, everything feels OK but someday they are dead. Some people lift very heavy weights, their hearts pump very strongly, but then they have to engage prolongated and intense activity and then they go into syncope. Blood has to flow a lot, body temperature must climb for prolongated period of times in order to develop and keep an organism that is clean and fully and well irrigated. Health is not about specialization, it is not about performance, opposing cardio and resistance is pretty stupid as if you specialize in one you may go into trouble.
I don't buy it. Sounds like a lot of companies trying to sell gym equipment and memberships. I think without a doubt, cardio wins on cardiovascular health, especially if you mix it with sprints and distance. Jump rope, cycling and aerobics are also superb, as is swimming. Weights and resistance training are great, and should be part of a workout regimen for strength, muscle endurance and bone health. Regarding senior citizens, leg work & balance should get extra attention (people often neglect legs as it is). For overall workout, rowing and burpees are excellent. There is a lot more research out there that supports cardio for cardiovascular. But you gotta challenge yourself some, and should probably mix it up.
Completely agree! Walk if you can't jog, jog if you can't run, run if you can't sprint - consistent momentum and periodic bursts in the heart rate has helped me to keep my weight in check. For long term muscle gain - body weight training - pull ups, squats, and push ups!
both makes sense running is needed for mobility and maintaining a range of motion so equally important to maintain quality of life not just extending it
I'm 41 years old, started weight lifting 5 years back, the benefits of it are amazing😍 I'm stronger 💪look younger ☺and more muscular😎 than my same age people whom just do cardio or no workout at all.
Yep, in saying, “Olympic Deadlifts” he might as well have said, “I don’t really know what I’m talking about.” Maybe next time he can educate us on “Powerlift Snatches.”
Both are important. My exercise is mostly strength training. I'm not a huge fan of cardio, but I make sure to walk a lot and do a lot of low-intensity house work as well. One big benefit I've seen from strength training is the big boost to my HDL number, which is consistently up around 70 or more.
Excessive cardio such as continuously running marathons and triathalons increasing inflammation resulting in increased arteriosclerosis. 2007 Swedish study with 30,000 participants . Compared three groups. Other two groups were no exercise and daily moderate mixed exercises. This latter group had the least arteriosclerosis.
I lift weights to build strength. I do cardio to build endurance. Sometimes I'll lift relatively light weights quickly in circuit .of different exercises with very little recovery time between sets so I'm doing cardio while I lift. I like to mix things up. The key is to keep moving and to not get injured or burn out. Fitness isn't a sprint, it's a marathon. It's got to be sustainable.
And you can increase testosterone levels with lifting weights, you can feel more manly with weight lifting , and you can burn more calories faster than cardio. But cardio is the best complement for resistance training.
I agree with both of you. Weightlifting is most important, but it’s also good to pair it with a little bit of cardio- some hard middle distance running (mile, or 800m runs) and also some sprints. You can also do hard swimming if your joints can’t take running. This combo gets you in the best possible shape
“Burn more calories faster “ is a bit deceiving. Each set of weightlifting is like 30 secs. You may only do 10 sets in a workout. In that 5 minutes of actual lifting time you will burn a touch more calories than running but running you can perform for 20+ minutes with less recovery time and breakdown equating to far more calories burned. Furthermore, a resting heart rate in a runner is far lower than your average joe weightlifter .
honestly, with working out (weights and cardio) being around for hundreds of years in 2018 they JUST now started coming out and saying weights are better, this is pretty big earth shattering news
There's dozens of medical research publications available on every major search engine in regards to fitness. Research has been suggesting the major over all health benefits of resistance training since the 90s.
Both! Lifting builds muscle mass which increases metabolism. This is doubly important as you get older. You need the strength, and ability to burn fat. But overall, cardio makes me feel better, so I do my weights first, then cardio to finish off.
There other factors that MUST be at the top of the list: NO smoking. NO junk food. Little to no alcohol. NO recreational drugs. What is the point of busting your behind with any activity if you are going to do the stupid stuff too? Here's my list: Walking, stretching, light weight lifting. Balance is the key.
“Exercise is the most potent longevity drug” Peter Attia. I’m reading his book about the science to longevity. It’s a great read 40 y/o M here. I played soccer all my life so cardio is important to me. However, resistance training such as lifting weights, push ups, pulls up’s etc. offers unique benefits. Did you know “grip strength” is an indicator for life expectancy? Let me tell you something you already know, we need to do both aerobic and anaerobic exercise. It’s okay to favor one, most do, but don’t forget to incorporate the least favored into your routine as this has a synergistic effect to your overall health. If you are just getting back into exercise remember to start slow, pay attention to form (very important) and work your way up. Don’t worry about anyone else and focus on YOU. Reps don’t matter as much as form and how hard you’re making yourself work, only you know that. Make it fun and stay healthy my friends ! Let’s get it 💪🏽
It’s always a combination. For me Upper body weight training on Mon and Fri, Tuesday and Thursday I do an hour on the treadmill @ 10% incline and about 3.5 mph wearing a 50lb rucksack and Wednesday is leg day. Saturday is a free style day either kayak, hiking the hills behind my house a long walk or anything else you enjoy. At 62 some of the joints are starting to ache so listen to your body. I’ve lighted up on the weight just do more reps which seems to put less stress on the joints. If you’re sore or a joint gets tender….take a few days off.
Like most are saying, just do both. But also do anything. Do what you enjoy. And the trainer talking about the 'after burn', also known as EPOC, is GREATLY overstating it. We're talking maybe 30-50 extra calories burned over the next 24 hours or so.
You are gassed after a proper work out. This doesn't mean doing a quarter squat. It means going to 90 or further down and using good form with good depth. The average American would struggle with the mobility and overall strength it takes to do a proper squat without weight. Most people running already have bad form, and that's ingrained in us! A squat requires shoulder mobility, abdominal strength for stability, breath control using your diagram, hamstrings, quads, spinal erectors, ankle mobility, and hip mobility to perform. Now couple all of those factors with the need to do 8-10 repetitions. If you don't think your heart is going to be beating out of your chest because of how much oxygen is needed tor every muscle group we just mentioned, you're nuts.
Only a fool would make himself believe this. Running uses your cardiovascular system more, and to a more extend. Weightlifting can only do so much. Running gets your heart pumping at a consistent level, weight lifting does not. Running uses your whole body as a machine.
i agree COMPLETLY on the squat analogy. I'm a powerlifter and when i squat really heavy for 2 MAYBE 4 reps, when I rack the weight, my heart is beating outta my chest and i get blown up real quick. Cardio doesn't do that so i agree it is better
I really don’t know why either side is trying to debate this. Science is already settled. The scientific study has proven that strength training (weightlifting) strengthens your heart and prevents heart disease more than running does. There’s no debate
With that said, there’s some evidence that squatting past 90° is bad for your knees/back. I personally squat to 90 and then come back up. Now, I’ll leg press past 90 degrees. For some reason it feels different
just getting out of the couch and walking to the front door would beneficial for most Americans lol ! And Australians !! And as far as weight resistance goes just lift the remote for the tv more often or get a heavier mobile phone haha !
3 years later and doctors and studies are STILL saying weightlifting is better than running for your heart health. I do 3 days of cardio a week at 30 min 80% max and 5 days a week of weightlifting and i'm still struggling to fully believe weights are better :/ at this point in the game, i'm just being naive
I agree that doing both is better. I don't know about heart health, but resistance training is essential to keep us from getting injuries. Esp. as we get old, hip injuries are a leading cause of death. Aerobic and anaerobic exercises like walking, running, biking, and swimming all have different health benefits too. For the weights, I think 5 days a week is too much. Lifting is slightly tearing the muscles. I need 5-7 days to recover from any of my HIT lifting sessions (in my mid-40s). I run on other days of the week.
@@Shevock for me personally (everyone's different) i'll speak from my own experience. If your diet is on point, 2 days (48 hours) Saturday/Sunday is all you need to fully recover
@@bkohler89 Certainly. I agree about diet. But it's more than diet (mine's never been 100% on point), but also age (I feel I healed within a few hours when I was 20) and genes (I'm naturally strong, which I found out after taking a few years off of lifting and then having to move a 500 lb organ: some people would have lost more strength than I did).
@Chiheb Bouhanaf I've started changing my mindset on this topic yet AGAIN lol ugh :P Now i'm switching back to my old mindset that cardio is better than lifting. I'm gonna give anecdotal evidence just purley based off my own experience. When i weightlift i go beyond my 80% HR zone sometimes since weightlifting is anerobic i'm not suprised. When i do cardio on the eliptical bike for 30 min 3 times a week at 80% of my HR i can literally feel the difference in my heart rate how my heart feels etc. My heart rate ALWAYS feels more calm and relaxed after doing cardio vs weightlifting which again, is anerobic (eliptical bike, aerobic) so....idk i still feel like cardio is better :/ i dont risk it, i do both
I do both, but it's the running that has gotten my resting heart rate down to around 50, so I know in my case it has been working that organ more than weights. I know this because I was running long before I started lifting. I took a year off because of an injury and continued with weights. My resting heart rate went up to about 70. I would recommend doing both and also some yoga/deep stretching to make sure you can maintain it all and prevent injury.
I mix weights with walking, and I choose walking over running for the sake of my 67yo knees. Have lost 15kg (33 pounds) in five years. A great benefit of losing weight so slowly is that I don’t have any loose or saggy skin. Also for the sake of my aging knees, I have replaced leg extensions with Spanish squats using bands. Much more comfortable!
I hate running...but I do it because an hour of running can add 7 hours to your life. That and running is just a super useful skill. I still lift 4 or 5 times a week, but running just has more benefits.
Running is better because you can run anywhere, just stick on your shoes and away you go. As for the gym you have to wait till it opens etc weight lifting is to much effort for me 🤣
The key is to do both at the same time, running while weight lifting, for example one technique is called frog squat, you do your squats but when lifting you also jump forward rapidly on a running track.
You're getting plenty of "cardio" when you lift weights and do calisthenics. Take your pulse in the middle and at the end of a strength training workout and it'll be as high or higher than at the middle and end of a brisk walk or light jog.
Make the weightlifting your core workout. Make weightlifting + cardio your compound workout. If you have a lot of free time during a given day, do the compound workout. If you are strapped for time, then prioritize the core workout and then try to do as much cardio as you can with the time remaining. My core workout is my weightlifting split routine. My compound workout is weightlifting, power yoga, abdominal routine, and cardio.
I've lifted and done calisthenics for years, but this is the first year I've trained for a marathon. Don't let the video fool you. Runners can run as fast as regular people and still hold a conversation while doing it. You tell me who has a healthier heart. People who train cardio explosiveness and strength are athletes for a reason. Cardio is hard so people try to avoid it, but to anyone who reads this, train to improve your own time to a competitive one on a distance of your choice, and i promise you you'll agree that cardio makes you healthier than weight training.
You really need to have a scoreboard on that shit. If you want to be healthy you be healthy doesn't matter what is better. I learned to run to run faster than someone else not for health. I learned to lift heavy to lift heavy things off the object. That's all there is to it.
Plenty of marathon runners have heart disease caused by too much endurance-type exercise. We lost a childhood friend to a fatal heart attack in 2019 who was one of the top ultrarunners in the San Diego area for decades. In high school we had a middle-aged guy who ran miles around our track every day for years. One day he dropped dead of a heart attack and we saw the paramedics give up working on him from our classroom. I've known other life-long runners who have had heart attacks, dangerous arrhythmias, etc, and needed pacemakers implanted. People should do the exercise they enjoy and if people like endurance exercise they should by all means do it. But if someone hates endurance running, cycling, swimming, etc, they don't have to do it. Strength training provides even more cardiovascular health benefits.
Stress kills and ages the human body. What relaxes you and makes you feel better? If it's a morning walk or run, do that, if it's lifting, do that. I live in a rural area and love to walk because it relaxes me and gives me time to think and enjoy my natural setting. My old body is worn out from manual labor and accidents. I don't want to have knee replacements but if I put too much strain on my knees I will have to have them. My shoulders are practically bone on bone and I have pretty bad arthritis in my hands. My back is a wreck. As long as I keep moving everyday I'm okay. My advice is find out what works for you and do it consistently. That's what your heart really wants.
Hmmm. I'm somewhat surprised, yet more ecstatic about these findings. I've always much preferred weights over cardio. I enjoy HIIT here and there,just got lazy on it lately.
Ha! LOL! I was just thinking that! Further, if you want people to get in shape through weight lifting, you're better off sending them to the Nautilus-type equipment (where they don't have as much technique to learn). Those things are nearly idiot-proof. Definitely don't show athletes jerking the weights around in the ways CrossFitters do! I really doubt the research the show cited was about yanking on barbells and pretending that's exercise. CrossFit is a sport.
@@Shevock You're very confused. CrossFit is awful. Barbell training is superior if you know what you're doing. Olympic weightlifting and powerlifting is the way to go.
I have never done CrossFit in my life, and I don’t intend to. But I’ve been weight lifting for the past 3 weeks, and I have more energy and mental focus than I normally do if I drink a full Red Bull. It’s changed my entire health and life, literally in just three weeks. I used to run all the time, running just doesn’t do that for me.
The bottom line is that everything this video said is factual and true. I am personally experiencing the truth of this video right now. Don’t try to downplay this video by claiming it’s sponsored by CrossFit, that kind of BS is annoying
I asked my dad, the cardiologist this question while debating the topic myself. He says weightlifting is good overall, just add cardio for better circulation. So I say, balance for both. 3 days of lifting every other day, 2 days of lower body lifting then cardio.
rowing machine along with bodyweight exercises has done wonders for me. it's cardio and strength training in one workout plus some pushups and pull-ups to target muscle groups that rowing doesn't work and it's a full body workout.
I also say this is bs. While I agree that lifting weights should be the cornerstone of anyone’s workout plan to say that it’s better than cardio for your heart is bs. Cardio works your heart directly, lifting works your heart indirectly.
Simplistic rubbish. You have to interpret the message with a degree of intelligence. Not all strength training is equal. Intensive olympic style lifting as performed during Crossfit creates a high level of cardiovascular stress. Wandering around a gym checking your cell phone for messages every few minutes or casually performing dumbell curls with 3 mins rest between sets is largely a total waste of time.
My certified personal trainer who is also employed by a hospital for outpatient rehab/physical therapy said rowing is the best thing you can do for you body.
My PE teacher once told us to think of lifting as a way to create, to build. When you lift weights, your body is in a creation mode, as if you were building a house. When would you typically run? When you are in danger. When you fear something. Better to create than fear.
Well said. Humans have NEVER run very long distances through prolonged breathlessness until the cardio/endurance fad of the 70s. We're now seeing 50 years of results and they're not good: AFIB, VFIB, muscle loss, strength reductions, reduced jumping ability, lower testosterone in men and lower estrogen in women, etc. Strength training provides cardio benefits but cardio provides zero strength benefits.
@@joelouden6592 You have to do both. You’ll see natural bodybuilders gasping for air after climbing a few flights of stairs, that can’t be healthy. Look at Alex Leonidas on here, dude is swole/strong but preaches frequent cardio
So much of this needs to be put into context with numbers. You need cardio too. Resistance has many benefits as the gentleman was rattling them off. But you need cardio and flexibility as well. And you need the underlying nutrition to support it. It's a total package. All this research showed was that if you're having to choose between cardio and weights, you pick weights first, and I suspect it's because even weights still forces your heart to respond, so it's not totally exclusionary. Regardless, listen to your doctor and trainer. Do the full package. Get a balanced exercise regimen if you want to get in shape.
All physical activity burns residual calories! The amount depends on what you do and how long! So 30 minutes of weightlifting, will burn less residual calories, as someone running 10 miles. It’s all about input, output.
Resistance training is excellent for making muscle builds and burns fat just as well, but cardio, especially anaerobic cardio (Sprinting) is king. Ever noticed how sprinters are so buff and muscular?
Strength training ABSOLUTELY strengthens the heart. It also improves the endothelial lining of blood vessels and helps prevent blood pressure spikes throughout the day. A proper strength training workout will raise the heart rate to the same levels as 75% to 80% HR endurance exercise sessions.
you gotta do both though. endurance cardio will have great benefits with your stamina and resting heart rate. you don’t have to be the fastest or lift the heaviest but you’ll be imbalanced if you don’t do both. i know jacked dudes who get winded going up stairs and people who can run marathons but can’t do a few push-ups.
I'm 75. I've been cycling, rowing machine, cross trainer and moderate weight lifting since my teenage years. Haven't been to a doctor since 1972 when I first got married for a checkup. Lifting heavyweights may be great for your heart but everyone that I know who did that by time they get to my age they have joint problems.
I have been lifting weights since I was 12 years old. I am now 65 and I am still lifting but I also mountain bike, hike, spin and do long distance backpacking. I think lifting and cardio are both important along with a good diet. It’s common sense.
No wonder I been doing weights more lately. I go for outdoor runs sometimes on weekends if I have time to mix it up but I always use dumbbells, kettlebells, and slam balls for both HIIT and strength training. They offer a fun challenge and burn more calories overall from my experience
Yes you can do both my god no one is saying you can’t. The point is cardio isn’t as effective as people think it is. Rather two 30mins of lifting twice a week then running for hours every week.
I swing Kettlebells, 100 x 10kg to get started, then move on to snatches with 8kg and10kgs, then Press & Clean, all variations, Bi 12kg deadlifts and al few suitcase swings for good measure. I’m 82 and have been working out with Kettlebells for years. It’s endurance, strength and heart rate stuff.
Weight lifting also massively helps my mental health. I do both lifting and cardio and that mix is best for me, but I do find lifting has a bigger mental benefit than cardio - although both help!
It depends, because weight lifting with bad diet is worse than running with a bad diet. A lot of weight lifters ended up cardio and high BP issues over time because the extra they carry around in their muscles. However, having lean muscles is highly beneficial.
Im 35 and been running and lifting for years and can safely conclude you need both. You need to be a good athelete to put on muscle so you work on your cardio. that way you can enjoy the best of both worlds whole you're still young
It’s not weightlifting or running. The best thing you can do for health is having a good clean diet! I also do weight training and cardio but more weight training. I would say moderate to high intensity cardio for 3 times a week x 20 minutes. The rest should be weight training and eating right!
As a senior citizen I just do the following every other day for about an hour on an empty basketball court at 4am - 3,000 pedometer monitored steps on a brisk walk, with 40x3 inclined pushups on a bench, 20x3 deep squats and 40x3 side pulls on a vertical bar with a 40 second dead hang on a horizontal bar and 100 side twist while on a horse stance position before and after the feat, all integrated within the walk and in intervals. It cured my chest, joints and lower back pains, reduced my weight, relieved my fatty liver, improved my posture and sleep pattern and increased my overall body strength and energy, in less than four months, with no gyms, no fancy attires, no audiences, no non-sense stuffs, no strain and most important, no stress, simple.
Exercise for the mental and physical benefit. I like weights and walking on the treadmill 2x-3x weekly. Diet is important as well. Simple meditation is a good release as well.
Key phrase, “MAY be more beneficial”. I lifted for 23 years and still had bypass surgery. Diet and lifestyle are important.
Weights isn’t cardio brother…
“Diet and lifestyle are important”. Very true. Unfortunately, genetics are even more important:(
@@rdelius8512 You give up very easily i see
@@rdelius8512 genetics will not do everything if someone is inactive and doesn't control what they eat. Our bodies are a machine.
A Maserati without preventive maintenance will break down just like a Pinto, it will probably just work better before it breaks down.
It just helps and starts someone on a better foot (no pun intended).
@@rdelius8512 yes there are variations but not as much as you may think, idk your statement makes it sound like an excuse
You need to do BOTH. Resistance training is absolutely important as it adds lean muscle mass. Big time important for healthy longevity BUT you also need to run and walk. All these people who I've encountered over the years who say running is bad for you and not important say that because they're too lazy to run. Period. I'm 54. Lost 50 lbs last year. I run, walk and do resistance training and of course have cleaned up my diet.
You're not in shape unless you're also in running shape. Brian Shaw admits he huffs and puffs, walking, to the mailbox. Bad for knees? Don't heel strike. Bad for the hips? Point your toes more forward and flex your glutes. Plantar fasciitis? Stretch those MFing calves 4 times a day.
Truth: running is bad for you...spoken by lazy people or people with no drive. Or people who lay on their backs, cradled in machines, telling me I should lift more and run less.
You do need both. But I'd argue you could substitute real yoga or pmyimetric calisthenics for weight training. There is no substitute for cardio. Just cardio.
Also, I'm coming up to 40 myself and people seem to favor my lean, athletic build over the gym bro. Athletic builds are for you. Aesthetic builds are for girls. Bulking and huge-ing up is for the homies.
dork
@@keithzastrow Exactly!
@@keithzastrow cleaning up the diet all the way is a big one
@@JosephCox-yx4ds Try skipping for 10-20 minutes instead of running
"I work with three year-olds". She's the winner!!
not really, she was the most obese of them all so apparently her workouts with kids is not working out so well.
No, she’s not. That kind of low level energy expenditure does not actually stress the muscles. The way resistance work does. It’s one of the ways people kid themselves. The odds are actually really high, but a fat woman participated in resistance work a couple of times a week, she would find that running after that three-year-old would get a lot easier.
@@oolala53 Hi. I think Rebecca was just kidding:)
@@oolala53 Spending a lot of time with little kids is not about resistance training, but it's still good for you mentally and physically.
@@henryheslin3908 I doubt it, but tell yourself anything to feel better :)
Muscle is a great glucose sink but if you are eating a bad diet, adding muscle is just masking the problem. Gotta clean up the diet
You can't out train a bad diet. 100%
Adding muscle masks no problem and is a great choice that aids in longevity.
Weights & WALKING are the best combo you could do in my opinion... I still make a point to run here and there. Especially if it's in a pick up basketball game or something. But honestly I would recommend Walking over Running for MOST (not all) people.
Yeah, plus walking can be as intensive for the heart as running if you walk fast enough, or climb stairs, hills ... When you run you learn to rely on your elasticity, when you walk you're more on the muscle it demands more blood flow (but maybe less so when you are well trained in walking). I'm an okay runner but i clearly suck at walking.
Yes walking and slight jogging, plus lifting compound movements
@@DrakeBrunette Respectfully disagree ..walking will not come near working your heart, lungs, adrenals etc nor stimulate your natural enndorphins and enkaphalines. Oh, and I’ve been a lifter since 1965 and I’m a walker not a runner anymore. Thanks for post . Keep healthy !
@@ukestudio3002why run when look at the injury rate? If want to work heart legs get on a spin bike and do a few sprints.
You are correct generally however a proper DIET is the number factor in reducing heart disease.
You can't out exercise a bad diet.
Why not do both they are both good for you!!
Because running is boring
@@ax85114 I know but doing both is more effective!!
Both can be too tiring. I do exercise regularly but I hate it
@@ax85114 Coming from a previous runner, I agree. Cross country is fun but overall running is not fun. I ride my bike when I feel like doing something fun that’s cardio related, otherwise it’s only weights and calisthenics.
@@ax85114 no you just suck at it
I had a bone density test yesterday. I'm nearly 76 yo. She said to do weight training to help from losing bone mass. I'm going to start this afternoon.
Even wearing a (slightly) weighted vest when doing yard work or on a walk will help. I get one with removable sand bags so I can adjust. Lost my thyroid in the Navy so my bone density is affected from age 27.
Thanks for letting us know
@powerofme7144
I add hill repeats to my walk with a 10kg weighted vest. It's done wonders to my leg strength. I'm 54 and recently did a sit to stand test where I had to perform 5 timed sit to stands as fast as possible. My score put me at under 40 year old bracket (5 done in 6 seconds flat).
I do both. 76yo run 3 days a week 5k distance. Weight training 2-3 x a week. Been doing this for decades. Both help keep you young and ready to do fun activities. Diet also important.
Exactly! I’ve been doing both weightlifting and running at my YMCA for years. But a major factor in any exercise regimen is DIET! Minimal junk food intake, just an occasional guilty pleasure on the weekend like pizza. I have three hard boiled eggs (no yolks) every morning for protein to build muscle. This broadcast was just a promotion piece to get people to join a gym in the New Year.
@Geardrive427-ip8vj nah we care
Just do both, balance it out
100.
The idea that we should limit ourselves to one OR the other is a false dichotomy and demonstrates that the reporters do not understand the material they are covering. We should be doing both - and reading fiction and nonfiction, and sleeping well, and . . .
.
Yep... every other day switch. Perfect balance.
@@JoeJordan-t8h I'm so skinny and good at cardio I'm going to switch to only strength. I usually do mostly cardio.
Lifting weights and cardio can't undo a poor diet.
It's a 3 pronged attack.
Good diet. Light weights. Cardio.
Starting lifting weights regularly after being diagnosed with prediabetes. Building muscle not only made me look better, it also lowered my blood sugar. The rest of the bad cholesterol and stuff was fixed by eating a clean and healthy diet, along with not over eating.
Cardio is too tiring for me. I could do it in 10 minute sprints, but long cardio sessions just seem useless to me and more damaging than weight lifting.
I used to be sort of scared of weight lifting, but after getting used to it, looking up proper form, and realizing that it's all about consistency and not caring about how heavy or cool you look, just about hitting it regularly and consistently, I started making massive gains and changes.
Zone 2 cardio is a must if you are looking for well being
@@amalksuresh286 No its not necessarily. In other words maybe for you it is.
I wished they said we need to do “both” to complement each other. Running is good because you will know very quickly if you have muscle imbalances.
@@thefirstfastrunner i hate running lol. I'll cycle.
@@amalksuresh286 Zone 2 cardio doesn't do much for "well being". It doesn't build muscle mass or strength, doesn't strengthen bones, and it drains the endocrine system of vital anabolic and youth hormones. Endurance athletes suffer from AFIB at much higher rates than even sedentary subjects and have weaker immune systems than strength athletes. It's far too easy to overtrain with zone 2 workouts. Going through my old workout logs 3 decades recently I could see that I almost always got a bad cold or flu shortly after several weeks of increased zone 2 training.
My knees have been tortured from heavy weights. Hack squat, dead lift, lunges with weights. Now I am paying a price. Getting a new left knee soon. Overhead presses and parallel dips with a 45 lb weight strapped around my waist. Looked awesome in my 40’s and part way thru 50’s. My shoulder now too, is bone on bone. If the knee surgery goes well, I will have the shoulder done early 2025. Repetitions, with way too much weight on my joints is what did me in. Stay fit, yet stay smarter too. Hope this helps another soul out there for the long haul.
@@ziggy979 how did deadlifting hurt your knees lol?
@@comersdopeYou a so dense.
You must’ve been lifting too heavy. Lifting a proper weight with a back squat has fixed my knee pain.
@@comersdope He didn't specifically say that dead lifts hurt his knees. lol.
@@ziggy979 Dude, before you get surgery check out kneesovertoes guy - might save you a lot of hassle and money
Several years later, they'll say cardio. smh.
Can't trust anything say! Yes they change it every few years . They'll come out with yet another study that disproves this .
I wouldn't be surprised if another study does show cardio is better. The human body is the most complex machine in existence and one study isn't going to give all the answers. That's why when studying human biology it's important to do multiple studies and look at the overall results
Cardio could be "better" in the sense that it directly works your heart for a longer period. Weight training could be "better" indirectly in that it better increases muscle mass, which increased mass increases your calorie burn at rest, which calorie burn will shed fat as long as you don't also increase your calorie consumption. So which is "better" for you probably depends on which kind of improvement you need more of, and which habit you are more capable of sustaining.
That said it's not an either/or thing. You really should be doing some of both, and it doesn't require a lot of thought. If we still lived the relatively active lifestyles of our great-great-grandparents, we'd be getting all the cardio and weight training we needed without even trying. (The reasons they all died then were different: they often worked _too_ hard and broke their bodies, they smoked like chimneys, and they had very little health care or medical knowledge.)
@@cisium1184 I absolutely agree that you should do both, but unless a powerlifter who only does doubles and triples, weightlifting does work your heart too. A hard set of 15 or even 10 can leave you out of breath and your heart rate elevated. It won't have the same level of effect as cardio would, which is why both should be done like you said.
They say cardio right now.
To me.. they complement each other..enjoy both😊
I'm 57 yrs.old and been lifting weights for about 42 yrs. at 47 yrs old 214 lbs. I was bench pressing 250lbs.11 times. Now weight lifting may be better for cardiovascular and mostly bodyweight pull ups, push ups, I do and kettlebell swings but I can say honestly jogging makes me feel better maybe it's because I have gotten older and I'm going to start doing more weight lifting but I love to jog because of the way it makes me feel. I do a lot of Jill jogging about 35 perfect of my jogging is hills...next year they will say running better..
36 here, at age 13 I was lifting a heavy dumbbell that my mom got me. Then I transition into gyms at age 25. Was most serious until COVID hit. Not going to blame it on COVID. I'm just focusing on a different athletics.
Jogging makes you feel better because the blood distribution and lungs health gets better and we feel better with them
No reason you can't do both!
When I was 42 I bench pressed 210 pounds for 10 reps a set. Then I got a muscle strain. After I recovered, I never managed to restore the 210 pound bench. Currently at 51, I am benching 175 pounds for 10 reps.
I and my three coworkers have an obesity. We committed to do a healthy diet and lifestyle. My coworkers choose running and cycling. They do it quite extremely, they run/cycling almost everyday. Meanwhile I choose go to gym to do some minimalist weightlifting. In the next 6 months all my coworkers still have a belly fat, no significant difference to their bodyshape. But, my result showed a big difference, I lost almost 20 kgs, My face look younger, my body was strapped and muscular.
The difference is that they probably kept over-eating while you actually switched your diet. Weight loss really comes down to calories in and calories out.
@@binto-c9r After I did further reserach, the weight training affects our body composition through increasing our muscle mass, the cardio such as running and cycling can't make this kind of changes significantly. The increasing of our muscle mass gave us a better metabolic condition, it will affect our appetite and calories burning. So we can do healthy diet much easier with a bunch of muscles in our body.
I tried running before. I lost lbs but in a slower way. I only felt endurance. Not strength or power.
Now i am doing walking stairs 1 hrs. I never felt stronger. I really felt power. I dont get tired. When I lift myself to climb, I just need 1 hand for support, easily done.
Im just on 1 month. My clothes are getting loose, a little bit. My blood pressure is low 100/70. My resting heart rate is at 82
Well couple reasons, one they probably didn’t change their diet, two they are probably overdoing the cardio and gaining water weight, don’t go crazy with intense cardio while in extreme deficits
@@geowanayuka3834 You hear people frequently talk about how adding extra muscle will "turn you into a fat burning machine". Studies have shown that while more muscle on your body *does* burn some additional daily calories, it's actually very *minimal.*
I worked for 17 years as a certified fitness instructor. During those years I saw many people from all fitness levels and age groups come and go. My class sizes were usually 15-25 folks. I had a regular group of 12-15 who stuck with me from the beginning, and by the end some of them had been working out with me for the full 17 years. I am now 62 years old and still quite fit. I only retired recently because of a need to care for my wife, and a desire to go in a different direction.
I always believed in a good balance of both cardio and resistance training. So I taught a high intensity step & dance class (fun!), followed by a strength-training class(free weights), with each class being 60 mins. long. 4 days/wk.
For the strength workout, I always advocated long-term strength & endurance rather than short-term high strength i.e. body building and so my workouts favored using moderate amounts of weight for longer intervals rather than heavy amounts of weight for short periods. I always told my class folks that it does one far more good to be able to consistently lift 20-70lbs. for the rest of your life rather than 200lbs. for just a few seconds.
Our strength workouts used body weight(pushups, situps, crunches, squats, deadlifts, etc.), along with moderate weights i.e. 5-20lbs. for bicep curls, 21s, etc.
I am still a firm believer in weight training and am sure that it has contributed to my good fitness at this age. Even though I am no longer teaching classes professionally, I still workout for at least 1 hour for at least 5 days/week at home using body weight & free weights. So if you are able, please do same and invest in your fitness.
The irony of this video is that crossfit is just cardio with weights. You need proper rest periods to perform weight training in an anaerobic manner instead of an aerobic manner.
Tell me you know nothing about CrossFit without telling me you know nothing about CrossFit.
@@SiLoMixMaster joint killer
I've gained 10kg's in muscle since starting Crossfit
This is an EXCELLENT video story and I'm very glad to see that it's out there. Most people absolutely hate cardio and will avoid all exercise because of it. As an Exercise Physiologist I've found it's a lot easier to get clients to be consistent and stay with strength training. I've seen more people quit gyms and exercise programs due to cardio. The benefits of strength training over steady-state, low-to-moderate pace cardio are almost too many to list here. Strength training provides cardio benefits but cardio provides zero strength benefits. Endurance-type training also depletes muscle mass and this effect accelerates with age. Strength training is the only way to combat the age-related muscle loss called Sarcopenia. Most people who run have heart rates that are WAY too high while they're exercising and this can damage cardiac tissues. That's why the MAF method of low heart rate training is a great idea for those who insist on long distance running.
Mountain biking is my passion. Actually I got into the sport to build my legs when I was more into lifting weights. 30 years later I am balancing it out. I was an occasional weight lifter….maybe once or twice a week off and on. Now I lift 5-6 days a week and cycle once or twice. As a 60 year old I have more muscle than I did in my 40’s.
@@DEEZEEMTB I've been bicycling for decades. My brother owned a bike shop and still has a mobile mountain bike repair business. To me, cycling is a form of strength training because we live in an area with very steep hills. I often grind up them in a high gear in sets instead of or to compliment a leg day. Since cycling doesn't get the heart rate as high as running and there's no eccentric muscle damage from landing impacts it's the perfect cardio for weight trainers. I ride hills for about 20 to 30 minutes once or twice a week. Pedaling a bike is also like WD-40 for the knees.
@@joelouden6592 Ride a Single Speed if you want to get your heart rate up👍. The nickname for my SS is “The Punisher”😆
@@DEEZEEMTByou are on TRT that's why you have more muscle than ever.
@ I wish
Some people NEED cardio, and especially low intensity and long duration cardio to keep a healthy heart and an efficient cardiovascular system. Walking and reasonnable pace running are very health and needed for a lot of people to keep healthy. Weightlifting or calisthenics are very important but to a much more different aspect. Yeah, someone who is used to lifting heavyweight is maybe less likely to get surprised by a heart attack when they suddenly have to do something intensive than people who never train with intensity. But cardiovascular health is about more than just surviving a sprint or a stair climb. Some people do one sprint, two sprints, everything feels OK but someday they are dead. Some people lift very heavy weights, their hearts pump very strongly, but then they have to engage prolongated and intense activity and then they go into syncope.
Blood has to flow a lot, body temperature must climb for prolongated period of times in order to develop and keep an organism that is clean and fully and well irrigated.
Health is not about specialization, it is not about performance, opposing cardio and resistance is pretty stupid as if you specialize in one you may go into trouble.
The most common sense comment here! Ah someone with a brain❤
Balance everything out.
I don't buy it. Sounds like a lot of companies trying to sell gym equipment and memberships.
I think without a doubt, cardio wins on cardiovascular health, especially if you mix it with sprints and distance. Jump rope, cycling and aerobics are also superb, as is swimming.
Weights and resistance training are great, and should be part of a workout regimen for strength, muscle endurance and bone health.
Regarding senior citizens, leg work & balance should get extra attention (people often neglect legs as it is).
For overall workout, rowing and burpees are excellent.
There is a lot more research out there that supports cardio for cardiovascular. But you gotta challenge yourself some, and should probably mix it up.
Completely agree! Walk if you can't jog, jog if you can't run, run if you can't sprint - consistent momentum and periodic bursts in the heart rate has helped me to keep my weight in check. For long term muscle gain - body weight training - pull ups, squats, and push ups!
both makes sense running is needed for mobility and maintaining a range of motion so equally important to maintain quality of life not just extending it
I'm 41 years old, started weight lifting 5 years back, the benefits of it are amazing😍 I'm stronger 💪look younger ☺and more muscular😎 than my same age people whom just do cardio or no workout at all.
No link to the study?
Study is definitely not conclusive.
I'm guessing the guy who said "Olympic deadlift" doesn't lift.
😁
@@TheChris403 Deadlifting has a long and storied history in the Olympics Games! 🤦♂️😅
@@bikeguy3034 Huh?
I jumped to the comments looking for something like this. "Olympic-deadlift?!??😂
Yep, in saying, “Olympic Deadlifts” he might as well have said, “I don’t really know what I’m talking about.” Maybe next time he can educate us on “Powerlift Snatches.”
Both are important. My exercise is mostly strength training. I'm not a huge fan of cardio, but I make sure to walk a lot and do a lot of low-intensity house work as well. One big benefit I've seen from strength training is the big boost to my HDL number, which is consistently up around 70 or more.
Excessive cardio such as continuously running marathons and triathalons increasing inflammation resulting in increased arteriosclerosis. 2007 Swedish study with 30,000 participants . Compared three groups. Other two groups were no exercise and daily moderate mixed exercises. This latter group had the least arteriosclerosis.
I lift weights to build strength. I do cardio to build endurance. Sometimes I'll lift relatively light weights quickly in circuit .of different exercises with very little recovery time between sets so I'm doing cardio while I lift. I like to mix things up. The key is to keep moving and to not get injured or burn out. Fitness isn't a sprint, it's a marathon. It's got to be sustainable.
Why not do both. I lift 3x a week and run 2x.
It is a routine that you can maintain, which matters the most.
And you can increase testosterone levels with lifting weights, you can feel more manly with weight lifting , and you can burn more calories faster than cardio. But cardio is the best complement for resistance training.
For cardio I like doing explosive movements like 100m sprints. Works well if you want to burn calories while building muscles.
I agree with both of you. Weightlifting is most important, but it’s also good to pair it with a little bit of cardio- some hard middle distance running (mile, or 800m runs) and also some sprints. You can also do hard swimming if your joints can’t take running. This combo gets you in the best possible shape
Aaaw hell, ion need no more testosterone 😅but I love weights
“Burn more calories faster “ is a bit deceiving. Each set of weightlifting is like 30 secs. You may only do 10 sets in a workout. In that 5 minutes of actual lifting time you will burn a touch more calories than running but running you can perform for 20+ minutes with less recovery time and breakdown equating to far more calories burned.
Furthermore, a resting heart rate in a runner is far lower than your average joe weightlifter .
The point is, resistance training is important as you get older.
Mobility, insulin resistance, balance improve with resistance training.
honestly, with working out (weights and cardio) being around for hundreds of years in 2018 they JUST now started coming out and saying weights are better, this is pretty big earth shattering news
There's dozens of medical research publications available on every major search engine in regards to fitness. Research has been suggesting the major over all health benefits of resistance training since the 90s.
Weights are NOT better!
Both! Lifting builds muscle mass which increases metabolism. This is doubly important as you get older. You need the strength, and ability to burn fat. But overall, cardio makes me feel better, so I do my weights first, then cardio to finish off.
I’ve lifted weights for 30 years and I’ll never quit until I can no longer.
I walk every day about 13,000 steps on average a day but I will definitely try resistance training!
The key is consistency over your whole life
There other factors that MUST be at the top of the list: NO smoking. NO junk food. Little to no alcohol. NO recreational drugs. What is the point of busting your behind with any activity if you are going to do the stupid stuff too? Here's my list: Walking, stretching, light weight lifting. Balance is the key.
Mine’s walking, running, heavy weight training and definitely no yoga..😁
Oh, i’m 73..Cheers !
I think the best idea is to figure out how to incorporate all, especially in younger people run, sprint, walk and lift
“Exercise is the most potent longevity drug” Peter Attia. I’m reading his book about the science to longevity. It’s a great read
40 y/o M here. I played soccer all my life so cardio is important to me. However, resistance training such as lifting weights, push ups, pulls up’s etc. offers unique benefits. Did you know “grip strength” is an indicator for life expectancy?
Let me tell you something you already know, we need to do both aerobic and anaerobic exercise. It’s okay to favor one, most do, but don’t forget to incorporate the least favored into your routine as this has a synergistic effect to your overall health. If you are just getting back into exercise remember to start slow, pay attention to form (very important) and work your way up. Don’t worry about anyone else and focus on YOU. Reps don’t matter as much as form and how hard you’re making yourself work, only you know that. Make it fun and stay healthy my friends ! Let’s get it 💪🏽
It’s always a combination. For me Upper body weight training on Mon and Fri, Tuesday and Thursday I do an hour on the treadmill @ 10% incline and about 3.5 mph wearing a 50lb rucksack and Wednesday is leg day. Saturday is a free style day either kayak, hiking the hills behind my house a long walk or anything else you enjoy. At 62 some of the joints are starting to ache so listen to your body. I’ve lighted up on the weight just do more reps which seems to put less stress on the joints. If you’re sore or a joint gets tender….take a few days off.
Do both! And have fun doing it!
Like most are saying, just do both. But also do anything. Do what you enjoy. And the trainer talking about the 'after burn', also known as EPOC, is GREATLY overstating it. We're talking maybe 30-50 extra calories burned over the next 24 hours or so.
You are gassed after a proper work out.
This doesn't mean doing a quarter squat. It means going to 90 or further down and using good form with good depth. The average American would struggle with the mobility and overall strength it takes to do a proper squat without weight. Most people running already have bad form, and that's ingrained in us!
A squat requires shoulder mobility, abdominal strength for stability, breath control using your diagram, hamstrings, quads, spinal erectors, ankle mobility, and hip mobility to perform. Now couple all of those factors with the need to do 8-10 repetitions. If you don't think your heart is going to be beating out of your chest because of how much oxygen is needed tor every muscle group we just mentioned, you're nuts.
Only a fool would make himself believe this. Running uses your cardiovascular system more, and to a more extend. Weightlifting can only do so much. Running gets your heart pumping at a consistent level, weight lifting does not. Running uses your whole body as a machine.
Both are great together..weight lifting is more anaerobic forme of cardio..running more aérobic..so doing both is the best I think
i agree COMPLETLY on the squat analogy. I'm a powerlifter and when i squat really heavy for 2 MAYBE 4 reps, when I rack the weight, my heart is beating outta my chest and i get blown up real quick. Cardio doesn't do that so i agree it is better
I really don’t know why either side is trying to debate this. Science is already settled. The scientific study has proven that strength training (weightlifting) strengthens your heart and prevents heart disease more than running does. There’s no debate
With that said, there’s some evidence that squatting past 90° is bad for your knees/back. I personally squat to 90 and then come back up. Now, I’ll leg press past 90 degrees. For some reason it feels different
just getting out of the couch and walking to the front door would beneficial for most Americans lol ! And Australians !! And as far as weight resistance goes just lift the remote for the tv more often or get a heavier mobile phone haha !
All exercise is good, especially when it is fun and you do it more as a result. A healthy diet is important as well.
3 years later and doctors and studies are STILL saying weightlifting is better than running for your heart health. I do 3 days of cardio a week at 30 min 80% max and 5 days a week of weightlifting and i'm still struggling to fully believe weights are better :/ at this point in the game, i'm just being naive
I agree that doing both is better. I don't know about heart health, but resistance training is essential to keep us from getting injuries. Esp. as we get old, hip injuries are a leading cause of death. Aerobic and anaerobic exercises like walking, running, biking, and swimming all have different health benefits too. For the weights, I think 5 days a week is too much. Lifting is slightly tearing the muscles. I need 5-7 days to recover from any of my HIT lifting sessions (in my mid-40s). I run on other days of the week.
@@Shevock for me personally (everyone's different) i'll speak from my own experience. If your diet is on point, 2 days (48 hours) Saturday/Sunday is all you need to fully recover
@@bkohler89 Certainly. I agree about diet. But it's more than diet (mine's never been 100% on point), but also age (I feel I healed within a few hours when I was 20) and genes (I'm naturally strong, which I found out after taking a few years off of lifting and then having to move a 500 lb organ: some people would have lost more strength than I did).
@Chiheb Bouhanaf I've started changing my mindset on this topic yet AGAIN lol ugh :P Now i'm switching back to my old mindset that cardio is better than lifting. I'm gonna give anecdotal evidence just purley based off my own experience. When i weightlift i go beyond my 80% HR zone sometimes since weightlifting is anerobic i'm not suprised. When i do cardio on the eliptical bike for 30 min 3 times a week at 80% of my HR i can literally feel the difference in my heart rate how my heart feels etc. My heart rate ALWAYS feels more calm and relaxed after doing cardio vs weightlifting which again, is anerobic (eliptical bike, aerobic) so....idk i still feel like cardio is better :/ i dont risk it, i do both
wow, I mean we gotya believe studies because it's the most objective source of information
I do both, but it's the running that has gotten my resting heart rate down to around 50, so I know in my case it has been working that organ more than weights. I know this because I was running long before I started lifting. I took a year off because of an injury and continued with weights. My resting heart rate went up to about 70. I would recommend doing both and also some yoga/deep stretching to make sure you can maintain it all and prevent injury.
You need to be doing both. PERIODT
U don’t need weights. Calisthenics is a better alternative
I mix weights with walking, and I choose walking over running for the sake of my 67yo knees.
Have lost 15kg (33 pounds) in five years.
A great benefit of losing weight so slowly is that I don’t have any loose or saggy skin.
Also for the sake of my aging knees, I have replaced leg extensions with Spanish squats using bands.
Much more comfortable!
I hate running...but I do it because an hour of running can add 7 hours to your life. That and running is just a super useful skill. I still lift 4 or 5 times a week, but running just has more benefits.
I used to be able to run 5 to 7 Miles a day. I'm still working on getting my old endurance back.
@@solomonstello
I'm in the same boat. Ran a 15k then my ankle fucked up and been in physical therapy since.
Running is better because you can run anywhere, just stick on your shoes and away you go. As for the gym you have to wait till it opens etc weight lifting is to much effort for me 🤣
Definitely continue to do activities you enjoy that helps keep you motivated in staying active long term.
The key is to do both at the same time, running while weight lifting, for example one technique is called frog squat, you do your squats but when lifting you also jump forward rapidly on a running track.
So happy to hear this because I avoid cardio like the plague. 🤣 Only do weights and calisthenics
You don't have to run, but any other form of cardio is beneficial
I do both cuz I’m not soft
@@SurfyStories cap
@@thellama3239 shiver my timbers
You're getting plenty of "cardio" when you lift weights and do calisthenics. Take your pulse in the middle and at the end of a strength training workout and it'll be as high or higher than at the middle and end of a brisk walk or light jog.
Make the weightlifting your core workout. Make weightlifting + cardio your compound workout. If you have a lot of free time during a given day, do the compound workout. If you are strapped for time, then prioritize the core workout and then try to do as much cardio as you can with the time remaining.
My core workout is my weightlifting split routine. My compound workout is weightlifting, power yoga, abdominal routine, and cardio.
I've lifted and done calisthenics for years, but this is the first year I've trained for a marathon. Don't let the video fool you. Runners can run as fast as regular people and still hold a conversation while doing it. You tell me who has a healthier heart. People who train cardio explosiveness and strength are athletes for a reason. Cardio is hard so people try to avoid it, but to anyone who reads this, train to improve your own time to a competitive one on a distance of your choice, and i promise you you'll agree that cardio makes you healthier than weight training.
Lifting our way more strain on your body compared to moving a few miles or deadlifting 405 one is a lot harder on the body but more beneficial
You really need to have a scoreboard on that shit. If you want to be healthy you be healthy doesn't matter what is better. I learned to run to run faster than someone else not for health. I learned to lift heavy to lift heavy things off the object. That's all there is to it.
Plenty of marathon runners have heart disease caused by too much endurance-type exercise. We lost a childhood friend to a fatal heart attack in 2019 who was one of the top ultrarunners in the San Diego area for decades. In high school we had a middle-aged guy who ran miles around our track every day for years. One day he dropped dead of a heart attack and we saw the paramedics give up working on him from our classroom. I've known other life-long runners who have had heart attacks, dangerous arrhythmias, etc, and needed pacemakers implanted. People should do the exercise they enjoy and if people like endurance exercise they should by all means do it. But if someone hates endurance running, cycling, swimming, etc, they don't have to do it. Strength training provides even more cardiovascular health benefits.
It’s not hard on your body, if you are strong and have decent form. And you don’t have to run or push yourself on cardio to be healthy
@@ABlaineProject Everything is cardio. It's impossible to even walk through a grocery store or vacuum the house without doing cardio.
Stress kills and ages the human body. What relaxes you and makes you feel better? If it's a morning walk or run, do that, if it's lifting, do that. I live in a rural area and love to walk because it relaxes me and gives me time to think and enjoy my natural setting. My old body is worn out from manual labor and accidents. I don't want to have knee replacements but if I put too much strain on my knees I will have to have them. My shoulders are practically bone on bone and I have pretty bad arthritis in my hands. My back is a wreck. As long as I keep moving everyday I'm okay. My advice is find out what works for you and do it consistently. That's what your heart really wants.
A power nap works for me 🤣
I just extend the nap unintentionally 😅😅
Resistance training for muscles which help to reduce injury risk by falling or doing hard work, and running for pulmonary enhancement.
Running is King 👑
Did you listen to the video?
Hmmm. I'm somewhat surprised, yet more ecstatic about these findings. I've always much preferred weights over cardio. I enjoy HIIT here and there,just got lazy on it lately.
This unbiased news report brought to you by the US CrossFit Coalition.
Ha! LOL! I was just thinking that! Further, if you want people to get in shape through weight lifting, you're better off sending them to the Nautilus-type equipment (where they don't have as much technique to learn). Those things are nearly idiot-proof. Definitely don't show athletes jerking the weights around in the ways CrossFitters do! I really doubt the research the show cited was about yanking on barbells and pretending that's exercise. CrossFit is a sport.
American College of Cardiology apparently disagrees with you...
@@Shevock You're very confused. CrossFit is awful. Barbell training is superior if you know what you're doing. Olympic weightlifting and powerlifting is the way to go.
I have never done CrossFit in my life, and I don’t intend to. But I’ve been weight lifting for the past 3 weeks, and I have more energy and mental focus than I normally do if I drink a full Red Bull. It’s changed my entire health and life, literally in just three weeks. I used to run all the time, running just doesn’t do that for me.
The bottom line is that everything this video said is factual and true. I am personally experiencing the truth of this video right now. Don’t try to downplay this video by claiming it’s sponsored by CrossFit, that kind of BS is annoying
run. weights. nutrition. sleep more. In no particular order but all become more important as you age from early 30s and onwards
The best balance is playing a sport and lifting weights
I asked my dad, the cardiologist this question while debating the topic myself. He says weightlifting is good overall, just add cardio for better circulation. So I say, balance for both. 3 days of lifting every other day, 2 days of lower body lifting then cardio.
Sprinting is key!!! Sprinting uses every muscle in the body and burns calories after the workout. It’s a combo of both running and lifting.
Not at age 70. Give advice for everyone . Sprinting is ok not even good . Running is much better. Power walking is good also .
rowing machine along with bodyweight exercises has done wonders for me. it's cardio and strength training in one workout plus some pushups and pull-ups to target muscle groups that rowing doesn't work and it's a full body workout.
Train both
How about both?
I lift weights and this is pure bullshit.
@untrepid two Cardio does way more to cardiovascular health than just resistance training.
@@tikiortaka so true.
@@tikiortaka Do you have some studies to back that up? Or tell us why the study in the video is pure bullshit?
@@AT-jq2ve i think he's saying both are bullshit, the video and the actual facts and advice itself
I also say this is bs. While I agree that lifting weights should be the cornerstone of anyone’s workout plan to say that it’s better than cardio for your heart is bs. Cardio works your heart directly, lifting works your heart indirectly.
Strength training rules! If you don't pause, you'll get your cardio in at the same time😊
Simplistic rubbish. You have to interpret the message with a degree of intelligence. Not all strength training is equal. Intensive olympic style lifting as performed during Crossfit creates a high level of cardiovascular stress. Wandering around a gym checking your cell phone for messages every few minutes or casually performing dumbell curls with 3 mins rest between sets is largely a total waste of time.
Lmfao your literly supposed to rest 3 mintutes or more for max gains stay small lil bro
@@weirdflex8158 read what he wrote again. Who cares about gains .
My certified personal trainer who is also employed by a hospital for outpatient rehab/physical therapy said rowing is the best thing you can do for you body.
My PE teacher once told us to think of lifting as a way to create, to build. When you lift weights, your body is in a creation mode, as if you were building a house. When would you typically run? When you are in danger. When you fear something. Better to create than fear.
Well said. Humans have NEVER run very long distances through prolonged breathlessness until the cardio/endurance fad of the 70s. We're now seeing 50 years of results and they're not good: AFIB, VFIB, muscle loss, strength reductions, reduced jumping ability, lower testosterone in men and lower estrogen in women, etc. Strength training provides cardio benefits but cardio provides zero strength benefits.
@@joelouden6592 You have to do both. You’ll see natural bodybuilders gasping for air after climbing a few flights of stairs, that can’t be healthy. Look at Alex Leonidas on here, dude is swole/strong but preaches frequent cardio
So much of this needs to be put into context with numbers. You need cardio too. Resistance has many benefits as the gentleman was rattling them off. But you need cardio and flexibility as well. And you need the underlying nutrition to support it. It's a total package. All this research showed was that if you're having to choose between cardio and weights, you pick weights first, and I suspect it's because even weights still forces your heart to respond, so it's not totally exclusionary. Regardless, listen to your doctor and trainer. Do the full package. Get a balanced exercise regimen if you want to get in shape.
Honestly.. who are these clowns!
what?
All physical activity burns residual calories! The amount depends on what you do and how long! So 30 minutes of weightlifting, will burn less residual calories, as someone running 10 miles. It’s all about input, output.
Lol the post workout myth 🤦♂️
Mitochondrial biogenesis created from weightlifting and sprinting is far from mythical. Educate yourself
@@ickdon7999 can you explain how that has anything to do with an anabolic window? You’re arguing a completely separate point.
@@Samschwab10 It is an undeniable fact you’re burning calories after you lift weights to rebuild muscle, you don’t know what you’re talking about
Resistance training is excellent for making muscle builds and burns fat just as well, but cardio, especially anaerobic cardio (Sprinting) is king. Ever noticed how sprinters are so buff and muscular?
This is not true cardio strengthen the heart more straight lies
It’s best to mix them up
I agree with both of you
The experts have clocked in everyone. What journals have you published or helped conduct research for?
Strength training ABSOLUTELY strengthens the heart. It also improves the endothelial lining of blood vessels and helps prevent blood pressure spikes throughout the day. A proper strength training workout will raise the heart rate to the same levels as 75% to 80% HR endurance exercise sessions.
@@satan4518fake experts . Paid endorsed fake experts with a conflict of interest.
I'm 72 and just started my 57 year weight training. I lift weights in the gym and ride my bike outside!
You’re insane if you think weightlifting is healthier than running. Running is the oldest sport in the history of mankind
you gotta do both though. endurance cardio will have great benefits with your stamina and resting heart rate. you don’t have to be the fastest or lift the heaviest but you’ll be imbalanced if you don’t do both. i know jacked dudes who get winded going up stairs and people who can run marathons but can’t do a few push-ups.
I use tension rods. They are light and take up nearly no space. They come in 70#, 90# and 110# tensions.
I'm 75. I've been cycling, rowing machine, cross trainer and moderate weight lifting since my teenage years. Haven't been to a doctor since 1972 when I first got married for a checkup. Lifting heavyweights may be great for your heart but everyone that I know who did that by time they get to my age they have joint problems.
Don't run to get in shape, but do both strength exercise & cardio.
Gravity + your body weight & “Olympic”deadlift = fountain of youth. I’ve been lifting for 6 months and not a heart attack yet.
I have been lifting weights since I was 12 years old. I am now 65 and I am still lifting but I also mountain bike, hike, spin and do long distance backpacking. I think lifting and cardio are both important along with a good diet. It’s common sense.
No wonder I been doing weights more lately. I go for outdoor runs sometimes on weekends if I have time to mix it up but I always use dumbbells, kettlebells, and slam balls for both HIIT and strength training. They offer a fun challenge and burn more calories overall from my experience
I do both actually. I do weights 4 days a week but I also try to get one or two 5k runs in every week.
I'm sticking with the cardio combined with the interval training. In six months a new study will be released saying "runners have it right..."
Yes you can do both my god no one is saying you can’t. The point is cardio isn’t as effective as people think it is. Rather two 30mins of lifting twice a week then running for hours every week.
We're suppose to do both anyway. Everyone should be able to run a few miles or do some sprints, but also have full body strength.
I swing Kettlebells, 100 x 10kg to get started, then move on to snatches with 8kg and10kgs, then Press & Clean, all variations, Bi 12kg deadlifts and al few suitcase swings for good measure. I’m 82 and have been working out with Kettlebells for years. It’s endurance, strength and heart rate stuff.
Weight lifting also massively helps my mental health. I do both lifting and cardio and that mix is best for me, but I do find lifting has a bigger mental benefit than cardio - although both help!
It depends, because weight lifting with bad diet is worse than running with a bad diet. A lot of weight lifters ended up cardio and high BP issues over time because the extra they carry around in their muscles. However, having lean muscles is highly beneficial.
Since Covid, I’ve had quite enough of health experts, thanks.
Im 35 and been running and lifting for years and can safely conclude you need both. You need to be a good athelete to put on muscle so you work on your cardio. that way you can enjoy the best of both worlds whole you're still young
What about doing both
It’s not weightlifting or running. The best thing you can do for health is having a good clean diet! I also do weight training and cardio but more weight training. I would say moderate to high intensity cardio for 3 times a week x 20 minutes. The rest should be weight training and eating right!
As a senior citizen I just do the following every other day for about an hour on an empty basketball court at 4am - 3,000 pedometer monitored steps on a brisk walk, with 40x3 inclined pushups on a bench, 20x3 deep squats and 40x3 side pulls on a vertical bar with a 40 second dead hang on a horizontal bar and 100 side twist while on a horse stance position before and after the feat, all integrated within the walk and in intervals. It cured my chest, joints and lower back pains, reduced my weight, relieved my fatty liver, improved my posture and sleep pattern and increased my overall body strength and energy, in less than four months, with no gyms, no fancy attires, no audiences, no non-sense stuffs, no strain and most important, no stress, simple.
Exercise for the mental and physical benefit. I like weights and walking on the treadmill 2x-3x weekly. Diet is important as well. Simple meditation is a good release as well.