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Anyone have any opinions on strength vs cardio + resistance (i.e. bands)?

by orbisvicis 2y ago

Synaesthesia 2y ago
I think strength training is the most valuable for men. I've really seen a lot of benefits from it.
- iamacyborg 2y ago
  You’ll think that right up until you get out of breath climbing up some stairs.
7222aafdcf68cfe 2y ago
My view is that there are three types of training one should do. Cardio, strength, and mobility. They all have different effects, neither should be forgotten.
- busterarm 2y ago
  Replace cardio with "do 10k steps every day" and 99% of people will have their fitness goals covered. I do that and only enough cardio to get me into zone 2 during my lifting sessions.
aynyc 2y ago
You need both. However, given proper programming, cardio has better benefit for longevity than strength. I generally dislike article like this because they don’t tell you what their protocol is like so you can’t really know what they did. For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. But people tend to do the opposite. They want to break personal record every session, run fastest every run.
- amonon 2y ago
  > For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. Source on this?
  - aynyc 2y ago
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10121111/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10121111/
    - amonon 2y ago
      Thanks! Taking a look now. I am early in my lifting journey and doing 3x compound lifts every other day (squat/row/bench, dead/ohp/chin up) at relatively low volume. I am primarily doing this for every day strength purposes (lift a child, carry a suitcase, etc) and I don't know how much strength I'm would be giving up by pursuing hypertrophy over strength.
      - aynyc 2y ago
        There is no reason to change your current program. The best program for you is the one that you can stick to consistently. However, with consistent lifting, proper recovery and proper form, you'll find your max in every lift in about 5-6 months. As a beginner, you'll get strong, and build muscle in that program. Once you hit that plateau, it'll be mentally very tough to stay that way without changing your body weight. After all, more muscle means more strength when training properly.
- cthalupa 2y ago
  > However, given proper programming, cardio has better benefit for longevity than strength. It's not that simple. For example, there is evidence that cardio does not impact pericardial adipose tissue mass, while resistance training does, while only being slightly less efficient than cardio for epicardial adipose tissue mass. https://jamanetwork.com/journals/jamacardiology/article-abstract/2737412 https://jamanetwork.com/journals/jamacardiology/article-abst... Depending on what your primary risk factor is, it's possible that strength training is more beneficial. Studies have shown people that engage in strength training tend to gain less age related visceral fat vs. people who solely engage in cardio, as well. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949 https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949 But yes, the real answer is people should do both.
  - aynyc 2y ago
    The study's endurance protocol is anaerobic. Exclusive HIIT training for cardio is a terrible advice and disaster waiting to happened. I can't tell what they did for strength, but 3-5 sets of 10 exercises from 60% - 80% seems to be a hypertrophy program than strength.
    - cthalupa 2y ago
      > but 3-5 sets of 10 exercises from 60% - 80% seems to be a hypertrophy program than strength. 10 rep range still provides plenty of strength gains as long as you are pushing to near failure. It is less CNS adaptation than going much nearer to your 1RM or 10RPE for a fewer amount of sets, but it's not going to put you into the "weak bodybuilder with gigantic muscles" meme https://www.strongerbyscience.com/powerlifters-should-train-more-like-bodybuilders/ https://www.strongerbyscience.com/powerlifters-should-train-... - tldr is periodization is good, and people should spend more time in the range considered hypertrophic than they do, even for strength training. I don't really follow this advice because I don't enjoy bodybuilding style lifting or using machines, but it's led Nuckolls and others to a multitude of world record powerlifts.
      - aynyc 2y ago
amonon 2y ago
There are two true perspectives here. 1) Exercise is good for you. The adaptations from exercise are good for you regardless of what kind of exercise you do. 2) Strength and cardio provide different adaptations. Neither is better or worse. The most important thing is to do whichever one you enjoy the most, or both, or neither if you would enjoy some other exercise more.

Anyone have any opinions on strength vs cardio + resistance (i.e. bands)?

Synaesthesia 2y ago

I think strength training is the most valuable for men. I've really seen a lot of benefits from it.

iamacyborg 2y ago
You’ll think that right up until you get out of breath climbing up some stairs.

7222aafdcf68cfe 2y ago

My view is that there are three types of training one should do. Cardio, strength, and mobility. They all have different effects, neither should be forgotten.

busterarm 2y ago
Replace cardio with "do 10k steps every day" and 99% of people will have their fitness goals covered. I do that and only enough cardio to get me into zone 2 during my lifting sessions.

aynyc 2y ago

You need both. However, given proper programming, cardio has better benefit for longevity than strength. I generally dislike article like this because they don’t tell you what their protocol is like so you can’t really know what they did. For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. But people tend to do the opposite. They want to break personal record every session, run fastest every run.

amonon 2y ago
> For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. Source on this?
- aynyc 2y ago
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10121111/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10121111/
  - amonon 2y ago
    Thanks! Taking a look now. I am early in my lifting journey and doing 3x compound lifts every other day (squat/row/bench, dead/ohp/chin up) at relatively low volume. I am primarily doing this for every day strength purposes (lift a child, carry a suitcase, etc) and I don't know how much strength I'm would be giving up by pursuing hypertrophy over strength.
    - aynyc 2y ago
      There is no reason to change your current program. The best program for you is the one that you can stick to consistently. However, with consistent lifting, proper recovery and proper form, you'll find your max in every lift in about 5-6 months. As a beginner, you'll get strong, and build muscle in that program. Once you hit that plateau, it'll be mentally very tough to stay that way without changing your body weight. After all, more muscle means more strength when training properly.
cthalupa 2y ago
> However, given proper programming, cardio has better benefit for longevity than strength. It's not that simple. For example, there is evidence that cardio does not impact pericardial adipose tissue mass, while resistance training does, while only being slightly less efficient than cardio for epicardial adipose tissue mass. https://jamanetwork.com/journals/jamacardiology/article-abstract/2737412 https://jamanetwork.com/journals/jamacardiology/article-abst... Depending on what your primary risk factor is, it's possible that strength training is more beneficial. Studies have shown people that engage in strength training tend to gain less age related visceral fat vs. people who solely engage in cardio, as well. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949 https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949 But yes, the real answer is people should do both.
- aynyc 2y ago
  The study's endurance protocol is anaerobic. Exclusive HIIT training for cardio is a terrible advice and disaster waiting to happened. I can't tell what they did for strength, but 3-5 sets of 10 exercises from 60% - 80% seems to be a hypertrophy program than strength.
  - cthalupa 2y ago
    > but 3-5 sets of 10 exercises from 60% - 80% seems to be a hypertrophy program than strength. 10 rep range still provides plenty of strength gains as long as you are pushing to near failure. It is less CNS adaptation than going much nearer to your 1RM or 10RPE for a fewer amount of sets, but it's not going to put you into the "weak bodybuilder with gigantic muscles" meme https://www.strongerbyscience.com/powerlifters-should-train-more-like-bodybuilders/ https://www.strongerbyscience.com/powerlifters-should-train-... - tldr is periodization is good, and people should spend more time in the range considered hypertrophic than they do, even for strength training. I don't really follow this advice because I don't enjoy bodybuilding style lifting or using machines, but it's led Nuckolls and others to a multitude of world record powerlifts.
    - aynyc 2y ago

amonon 2y ago

There are two true perspectives here. 1) Exercise is good for you. The adaptations from exercise are good for you regardless of what kind of exercise you do. 2) Strength and cardio provide different adaptations. Neither is better or worse. The most important thing is to do whichever one you enjoy the most, or both, or neither if you would enjoy some other exercise more.