{"id":26952,"date":"2025-04-17T07:38:09","date_gmt":"2025-04-17T07:38:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/26952\/"},"modified":"2025-04-17T07:38:09","modified_gmt":"2025-04-17T07:38:09","slug":"should-you-focus-on-strength-training-or-cardio-heres-how-to-find-the-right-balance","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/26952\/","title":{"rendered":"Should You Focus on Strength Training or Cardio? Here\u2019s How to Find the Right Balance"},"content":{"rendered":"

In other words, your nutrition<\/a> could be to blame.<\/p>\n

What your diet should look like<\/strong><\/p>\n

If you\u2019re lifting weights and running, it makes sense to keep carbs high so you can fuel your workouts and help your muscles grow.<\/p>\n

Enaz is quick to dispel the myth that extensive exercise increases appetite, pointing to a recent study review<\/a> that found 1.6 grams of protein per kilogram of body weight is sufficient for maximal muscle gain.<\/p>\n

\u201cThis is significant, as lots of people wrongly assume that consuming more protein<\/a> automatically results in greater muscle growth,\u201d says Enaz.<\/p>\n

\u201cStrength training and cardio each come with their own dietary needs,\u201d he continues. \u201cFor strength training, adequate protein supports muscle repair and growth, with carbohydrates providing energy during workouts.\u201d Protein shakes, meanwhile, have been proven<\/a> to have a significant impact on your gains.<\/p>\n

For cardio enthusiasts, Enaz recommends keeping carbs high, but also thinking more about healthy fats from seeds, nuts and fish. \u201cThis combination sustains endurance and optimizes performance,\u201d he says, adding that proper hydration is \u201cfundamental\u201d for all types of exercise.<\/p>\n

Overall, which is best for you\u2014strength training or cardio?<\/strong><\/p>\n

When it comes to exercise, anything is better than nothing, and as we\u2019ve found, both cardio<\/a> and strength training have significant health benefits. It might feel like a cop out, but when it comes to which you should focus on, it really should come down to two factors: your fitness goals and abilities, and which one you most enjoy.<\/p>\n

\u201cFor general fitness and overall health maintenance, two or three weight sessions per week is typically adequate,\u201d says Enaz. \u201cFor those striving for aesthetic improvements and maximal muscle development, increasing the frequency to four or five sessions per week can be beneficial.\u201d<\/p>\n

Enaz explains that his clients often focus on aesthetic goals, which leads to a focus on weight training with brief cardio sessions of 10-15 minutes following each session. \u201cPlacing cardio after weight training is crucial to mitigate any interference it might pose on muscle gain,\u201d says Enaz.<\/p>\n

The thinking on whether cardio before or after weight training helps muscle growth is yet to be settled, with proponents on both sides. So it\u2019s probably best not to worry about that too much within the context of your weekly fitness plan.<\/p>\n

A balanced weekly plan<\/strong><\/p>\n

If you want a workout regime that favors muscle growth and cardiovascular fitness, Luiz\u2019 advice would be to aim for three 60 to 75-minute sessions per week, covering everything while allowing for plentiful rest and recovery.<\/p>\n

\u201cFull body workouts not only will tackle the muscle tears that we require to generate growth, but also will have a better energy output<\/a>, especially if done in supersets,\u201d or back to back exercises followed by rest, he says. \u201cThe cardio at the end helps to further ’empty the tanks’ in your muscles, while working the heart in a way that will increase its efficiency.\u201d<\/p>\n

Here’s how to break it all down:<\/p>\n

If you\u2019re training 2-3 days per week, go for a mixture of strength and cardio.<\/strong><\/p>\n