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Cardio Vs Resistance Training

Cardio vs. Resistance Training for Women Over 35: It's Not Either/Or, It's a Powerful Combo!

Let's talk about fitness after 35, ladies! You might be wondering if you should prioritise cardio or resistance training.

The truth is, both play a crucial role in creating a well-rounded routine for women over 35.

Here's a breakdown of what each type of training offers and how they can benefit you:

Cardio**: Cardio gets your heart rate up, improves circulation, and burns calories during your workout. It also boosts lung health and overall endurance. Think brisk walking, running, swimming, dancing – anything that gets your heart pumping for a sustained period.

Resistance Training: Building lean muscle is an absolute game-changer! (Too much Cardio at intensity can erode lean muscle and can slow down your metabolism at rest, and let's face it we 'rest' more than we work out.)

Resistance training, incorporating weights, bodyweight exercises, or resistance bands, helps build and maintain muscle mass. This IS, as mentioned, important because muscle burns more calories at rest, even when you're not actively exercising, leading to a more efficient metabolism. Additionally, strong muscles support your bones, improve balance, and give you that toned look you desire.

Why You Need Both Cardio and Resistance Training:

1. Building Muscle for a Faster Metabolism: As we age, our bodies naturally lose muscle mass. Resistance training helps combat this, leading to a higher resting metabolic rate (RMR). This means you burn more calories throughout the day, even at rest – a definite win!

2. Stronger Bones, Better Balance: Resistance training helps strengthen bones and improve balance, reducing the risk of falls and injuries. This is especially important for women as we're more susceptible to osteoporosis later in life.

3. The Cardio & Strength Synergy: Combining cardio and resistance training creates a powerful fitness synergy. Cardio burns calories during your workout, while resistance training builds muscle to keep your metabolism humming all day long.

**Crafting Your Perfect Workout:**

* Aim for at least 120 minutes of moderate-intensity cardio or 60minutes of vigorous-intensity cardio per week.

Think brisk walking, swimming, cycling, running (run club is there for you!!)

* Incorporate at least 2-3 strength training sessions per week that include progressive overload. Unfortunately most standard gym classes for women like pump etc don't include overload progression or assist with form.

Classes should target all major muscle groups (legs, core, back, chest, shoulders, and arms). You can use bodyweight exercises, free weights, resistance bands, or gym equipment.

Remember, consistency is key!

Aim for at least 30 minutes of exercise most days of the week for optimal results. Don't be afraid to start slow and gradually increase the intensity and duration of your workouts as your fitness improves.

Listen to your body and don't hesitate to modify exercises or take rest days when needed. There's no "one size fits all" approach, so find a routine you enjoy and can stick with in the long run.

So, ladies over 35, embrace both cardio and resistance training. But remember with a balance towards resistance rather than cardio.

Together, they'll help you build a stronger, healthier, and more confident you!

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