Cardio vs Strength Training
almalaurathomas
Posts: 64
Can you build muscle by doing ONLY cardio like Zumba, or walking on the treadmill, with no strength training?
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Replies
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you can tone but you wont build muscle or at least very little. The two forms of exercises are totally different and work different energy systems.
your best bet is to do both....burn fat and build lean muscle0 -
If you aren't active before, yes, you will gain some leg muscle (you are using them after all), but if you want to keep from having saggy, flabby skin, strength training is a must. We aren't talking you going and benching your body weight, just enough to tone up the muscles (which will burn more fat while at rest), and keep you looking good. It isn't to be feared. I actually enjoy my weight time more than cardio. Except shoulder press. I HATE that one. And the fly...0
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Resistance Training > Cardio.
Toning is a myth.0 -
Yes but minimal gains. You won't strip as much fat as you'd like either.0
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Not a whole lot of gains but its pretty good for your heart though.0
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no0
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do marathon runners look muscular?0
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Short answer is no. Cardio training will purely increase your heart rate and release those feel-good endorphins - unless you're endurance-training, in which case muscles will eventually get that overload. Otherwise, in order for those muscles fibres to increase, your muscles need to overload - and quite heavily overload. Don't be afraid to use heavy weights - this is what everyone should be using. Light weights will get you nowhere. If you don't have weights, then bodyweight is more than enough, but the key to muscle building is to really overload those muscles. Once the fat falls away you'll see the definition - hence the illusion of muscle-building! Best of luck and enjoy your training X0
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Can you build muscle by doing ONLY cardio like Zumba, or walking on the treadmill, with no strength training?
Maybe a bit, but why would you want to? In my opinion (ok, and it is that)- going to the gym and not lifting weights is like going into a garden filled with beautiful, delicious fruits and vegetables from the world over, and choosing a small white potato.
Um, I'm not sure that analogy works, it's early. But hopefully you get my point.0 -
Resistance Training > Cardio.
Toning is a myth.
This0 -
If you have done no exercise at all you will gain some muscle in the muscle groups you are using - for example running will use legs obviously, but also abdominals. Swimming will use upper body muscles as well so is a more overall workout.
Everyone can build some muscle with just body resistance, up to the capacity for your body without adding weights for more resistance. If that is your aim you don't need weights.
Toning is not a myth in my opinion - toning is what you see when excess fat is stripped away and you see the musculature underneath more clearly.
My personal favourites are Yoga and bodyweight resistance exercises, swimming, cycling and running.0 -
You need to do some resistance training if you want to build muscle.............0
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I am a marathon runner and ever since I started training over a year ago, I have done nothing but cardio. I gained weight like crazy and got really flabby. I really think my body hoards glycogen and produces cortisol in anticipation for me to blast out a 4 hour training run on the weekend.
In the past 6 weeks, I have started strength training (which I hate--I am a cardio junkie) and have noticed a difference in posture and my weight is actually coming off---slowly, but it is coming off. The weight loss will increase my running speed. Most elite marathon runners that I know incorporate strength training into their workouts twice a week. I am by no means fast, but I am starting to see some of the benefits of strength training. After marathon season (I have 3 fulls including one ultra within a month--yes I know it is stupid), I plan to lay off the distance for awhile and focus on my weight loss, muscles, yoga, and speed.0 -
If you want to drive a nail in, hit it with a hammer.
If you want to drive in a screw, use a screwdriver.
If you want to build muscle then strength training.
Yes you can crank up the resistance on cardio machines to stress your muscle and will get some strength improvement.
It depends what you are aiming to achieve.
Ideally do both strength and cardio.0 -
If you want muscle and/or definition add strength training.0
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A trainer once told me "Cardio is good for burning off the weight you have and building muscle (strength training) will help keep off any future weight" Muscle burns more calories throughout a day than increasing your heart rate for a specific amount of time. Muscle is good! You will never get really 'bulked up' if you are wondering about that. It is really hard to get huge a full time job! You could just start with body weight strength exercises. Working on core is a must, especially with Zumba!! (and the word Zumba is not in spell check, weird)
Here is a link to one of my favorite FREE http://www.fitnessblender.com/ They have full workout videos, quick workouts and printable workouts. Did I say it is FREE!!
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In for what I am sure will be ANOTHER epic thread on this dead horse!0
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Not wanting to troll or pick an argument but:
If cardio does nothing for increase of strength, when I run an extra 15 minutes (my usual is 30mins) why do my legs feel pumped and ache the next day? Same with swimming - if I push myself harder than usual my body feels heavy the next day as if I had done a weights workout. Same with cycling; all cardio activities.
I do think there is a strength capacity which every body has but most people have not yet acheived to the maximum - which is why at the beginning, cardio does increase strength - up to the person's maximum.
Just to add - I used to lift weights, both machine and freeweights and did very well, but the first time I had to hold a leg lunge in Yoga (Warrior poses) or a squat (look up Hero Pose), my thighs were screaming and my legs were shaking like a jelly and I had the most awful after-training pains that didn't compare with any muscle soreness I had felt as a weight trainer. That was just isometric exercise - no weights.0 -
Pump and sorness or lack of either are not good indicators of an exercise\routine that will or will not produce muscle growth.0
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No, most likely you will actually lose lean muscle doing cardio only. You need progressive overload, or time under tension for muscles to be retained and/or grow0
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Not wanting to troll or pick an argument but:
If cardio does nothing for increase of strength, when I run an extra 15 minutes (my usual is 30mins) why do my legs feel pumped and ache the next day? Same with swimming - if I push myself harder than usual my body feels heavy the next day as if I had done a weights workout. Same with cycling; all cardio activities.
I do think there is a strength capacity which every body has but most people have not yet acheived to the maximum - which is why at the beginning, cardio does increase strength - up to the person's maximum.
Just to add - I used to lift weights, both machine and freeweights and did very well, but the first time I had to hold a leg lunge in Yoga (Warrior poses) or a squat (look up Hero Pose), my thighs were screaming and my legs were shaking like a jelly and I had the most awful after-training pains that didn't compare with any muscle soreness I had felt as a weight trainer. That was just isometric exercise - no weights.
Lactic acid?0 -
I am a marathon runner and ever since I started training over a year ago, I have done nothing but cardio. I gained weight like crazy and got really flabby. I really think my body hoards glycogen and produces cortisol in anticipation for me to blast out a 4 hour training run on the weekend.
In the past 6 weeks, I have started strength training (which I hate--I am a cardio junkie) and have noticed a difference in posture and my weight is actually coming off---slowly, but it is coming off. The weight loss will increase my running speed. Most elite marathon runners that I know incorporate strength training into their workouts twice a week. I am by no means fast, but I am starting to see some of the benefits of strength training. After marathon season (I have 3 fulls including one ultra within a month--yes I know it is stupid), I plan to lay off the distance for awhile and focus on my weight loss, muscles, yoga, and speed.
Yes, running made me fat........oh. I mean eating made me fat. "Hoarding glycogen" will result in a water weight gain as glycogen bonds with water for storage but has nothing to do with putting on weight and getting flabby.
Agree on strength training for runners.0 -
Strength by far outweighs cardio. And you can do strength as cardio by doing fast sets with lighter weights.
Cardio, especially RUNNING can tend to be catabolic more than anabolic when done over 30 minutes time. Pain is a result of lactic acid buildup and pump is muscle swelling just the same as weight lifting but with a different result.
This is an in general and a small group of people may be genetically different. SMALL. .001%.
Seriously, the guys who look like they care about their muscular physique are all saying the same thing as will any bodybuilding focused site.0 -
Seriously, the guys who look like they care about their muscular physique are all saying the same thing as will any bodybuilding focused site.
will you come say this in all the cardio vs lifting type threads?
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Can you build muscle by doing ONLY cardio like Zumba, or walking on the treadmill, with no strength training?
You can drive a car with your feet0 -
"Lactic acid" - yes I agree, but a muscle under anaerobic conditions produces lactic acid - which usually means the muscle has been worked beyond its aerobic capacity; the repsonse is usually muscle strength increase.
The other point is a muscle gains a lot of strength before any growth is visible if a person has not reached the full strength potential of the muscle as it is. I think that is where a lot of people give up at the start - no visible signs of improvement.
A person can be built like a string bean but have high muscular strength; talking about strength to weight ratio here.0 -
all i can say is this:
when i did only cardio, i was tired all the time and NOTHING was changing as far as my body composition. and i ran A LOT! alotalotalotalotalotalot! i have a treadmill in my house and i used that thing daily, sometimes twice a day.
when i cut back on the cardio (i actually STILL need to cut back on cardio) and started doing HIIT and strength training, things started happening. my husband says my body feels like a dense tuna fish. i don't know what exactly that means but i think it's a good thing. no more loose bits!
there are a gajillion things you can do at home with stuff lying around the house. ever pick up a bag of cat litter? that weighs a good 25lbs. throw it over your shoulder and do some squats/lunges. gallon of milk? 5lbs easy! do some bicep curls! my favorite is i climb up and down my stairs skipping a step and lunging deep with a bag of cat litter. 3x like that and i am worked!0 -
Seriously, the guys who look like they care about their muscular physique are all saying the same thing as will any bodybuilding focused site.
will you come say this in all the cardio vs lifting type threads?
Because we are right damnit!!!
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Not wanting to troll or pick an argument but:
If cardio does nothing for increase of strength, when I run an extra 15 minutes (my usual is 30mins) why do my legs feel pumped and ache the next day? Same with swimming - if I push myself harder than usual my body feels heavy the next day as if I had done a weights workout. Same with cycling; all cardio activities.
I do think there is a strength capacity which every body has but most people have not yet acheived to the maximum - which is why at the beginning, cardio does increase strength - up to the person's maximum.
Just to add - I used to lift weights, both machine and freeweights and did very well, but the first time I had to hold a leg lunge in Yoga (Warrior poses) or a squat (look up Hero Pose), my thighs were screaming and my legs were shaking like a jelly and I had the most awful after-training pains that didn't compare with any muscle soreness I had felt as a weight trainer. That was just isometric exercise - no weights.
Lactic acid?
More likely eccentric loading + lack of adaptation to new movement0 -
Strength by far outweighs cardio. And you can do strength as cardio by doing fast sets with lighter weights.
Cardio, especially RUNNING can tend to be catabolic more than anabolic when done over 30 minutes time. Pain is a result of lactic acid buildup and pump is muscle swelling just the same as weight lifting but with a different result.
This is an in general and a small group of people may be genetically different. SMALL. .001%.
Seriously, the guys who look like they care about their muscular physique are all saying the same thing as will any bodybuilding focused site.
If you are doing "strength as cardio" then it is no longer strength training. If you are lifting heavy weights with a high heart rate, it is still not cardio (no increase in cardiac output or VO2).
The body is constantly moving between catabolic and anabolic states. The idea that running longer than 30 min can somehow have a significant and lasting catabolic effect is the epitome of bioscience.
Yes, muscle guys all "say the same things". That's not a positive attribute.0
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