WHAT’S the difference between cardio training and weight training? Is one better than the other?

If you’re after general conditioning, maintaining existing muscle mass and keeping body fat to a minimum, you’re going to need to make a focus on balancing both cardio and weight training. The key is to make sure that one complements the other. Focus on three to four lifting days and two to three cardio days in order to get the results you’re looking for in this respect.

Here’s the catch — performing only steady state cardio can be counter-productive. Too much steady state cardio per week can result in muscle loss. Having said that, seek alternative methods that involve a bit more explosive movement to utilise your strongest available muscle fibres. A half hour of sprints (or even better — hill sprints), intervals, or a solid round of basketball, tennis, or football can be just what the doctor ordered.

If you’re after strict cardiorespiratory benefits, put your emphasis on steady state cardio work. Train for muscular endurance in the weight room and up your reps to above 10 per set. two to three days a week, aim for distance covered on the treadmill rowing machine, or outside over a longer period of time -30 to 45 minutes is a good guideline- as the muscular endurance and aerobic capacities will be challenged greatly. This can do well in offsetting the conditioning lost during certain phases of training (like a bulking phase, where you’re eating more and making less effort to drop body weight or body fat).

Above all, always lift weights more often than doing cardio. The repeated impact of running, linear motion of biking, swimming or rowing, and endless creations of the same movement pattern and ROM can create muscle imbalances over time that can lead to joint problems. A smart resistance training programme can at least counter these effects — so be wise and make cardio supplement your weight training.