While I love cardiovascular exercises like running, walking, and biking and their numerous benefits, combining them with resistance training, such as Pilates or weight training, can take your health and fitness to a whole new level.
My cardio endurance and overall strength improve when I give attention to both disciplines. There are only so many hours a day, so balancing both activities is essential to avoid burnout and overtraining.
Let’s first break down some of the benefits you can expect when you start adding in resistance training:
Building Stronger Bones:
Resistance training is essential for promoting stronger bones. As we age, the risk of osteoporosis and fractures increases due to declining estrogen levels. Engaging in weight-bearing exercises like Pilates or weight training stimulates bone formation and increases bone density, reducing the risk of osteoporosis and improving overall bone health.
Preserving Lean Muscle Mass:
Cardiovascular exercises like running primarily target the cardiovascular system, burning calories and promoting cardiovascular health. However, they often lead to muscle loss, particularly if not combined with resistance training. We can preserve and enhance our lean muscle mass by incorporating strength exercises into our fitness routine. This is crucial because muscle tissue is metabolically active, meaning it burns more calories at rest, aiding in weight management and overall metabolism.
Boosting Metabolism:
While I certainly don’t believe that weight loss needs to be the only driving force when it comes to exercise, I know that many of us have weight loss goals. Resistance training has been shown to increase metabolism even after the exercise session is over. This post-exercise calorie burn, known as excess post-exercise oxygen consumption (EPOC), is a significant benefit of strength training. By incorporating resistance exercises alongside cardio workouts, women can experience a sustained elevation in their metabolic rate, facilitating weight management and promoting fat loss.
Enhancing Functional Strength:
The combination of resistance training and cardio exercises improves functional strength, enabling us to perform daily activities efficiently. Lifting groceries, carrying children, or climbing stairs requires cardiovascular fitness and muscular strength. Resistance training targets specific muscle groups, enhancing overall strength, and promoting better body mechanics and balance, reducing the risk of injuries.
Improving Mental Health:
In general, exercise impacts mental health, reducing stress and positively improving mood. Combining cardio exercises with resistance training can further enhance these benefits. The release of endorphins during workouts, coupled with the satisfaction of achieving strength and fitness goals, can boost self-esteem, reduce anxiety, and alleviate symptoms of depression. This holistic approach to exercise promotes overall mental well-being for women.
Integrating resistance training, such as Pilates or weight training, with cardiovascular exercises like running, walking, or biking presents a powerful synergy that enhances women’s health and fitness. By combining these two forms of exercise, women can enjoy a multitude of benefits, allowing them to lead active, fulfilling lives with confidence and vitality.
If you want to start a Pilates program as a form of resistance training, you can begin your Pilates journey HERE.
