Cardio

Cardio is any exercise that raises your heart rate, including running, swimming, biking and walking.

Advantages

• Improves heart health and brain function.

• Leads to better sleep. People who do cardio fall asleep 54 percent faster and sleep 37 percent longer.

• Burns more calories per minute. 

• Reduces anxiety and fatigue by 50 percent if done three to five days a week, according to Women’s Health.

• Helps shed pounds.

• Releases more endorphins.

Disadvantages

• Puts pressure on joints, ligaments, muscles and tendons with repetition.

Strength training

Strength training is exercise that specializes in the use of resistance to induce muscular contraction. This includes free weights and dumbbells, weight machines, body weight, elastic tubing and medicine balls.

Advantages

• Creates a metabolic spike an hour after a workout.

• Possible to do while sitting on the couch.

• Burns an extra 120 calories per day for every three pounds of muscle you build.

• Tones muscles and gives definition.

• Reduces risk of injury.

Disadvantages

• Requires more supervision.

• Causes muscle strains and bone fractures when incorrect weight is used.

Cardio and strength training

• Improve speed and endurance.

• Lead to healthy weight loss when combined.

• Increase bone density.