It's one of the biggest questions in fitness, and the amount of conflicting information online can be confusing. Understanding the difference between these two types of exercise is the key to building an effective plan that gets you sustainable results.
What is "Cardio" exercise?
"Cardio exercise " is any exercise that gets your heart rate up and keeps it there for a sustained period. The goal is to train your heart and lungs to become stronger and more efficient at pumping blood and oxygen through your body.
The Simple Analogy: Think of cardio as "spending cash." When you do 30 minutes of cardio (like a run), your body "spends" or burns a high number of calories right now. But when you stop, the high rate of spending also stops.
Examples: Brisk walking, running, cycling, swimming, or aerobics.
What is "Weight Training"?
"Weight training" (or strength training) is any exercise that uses resistance to build muscular strength and endurance. That resistance can come from your own bodyweight, dumbbells, bands, or machines.
The Simple Analogy: Think of weight training as "building a bigger metabolism factory." You might not "spend" as many calories during the 30-minute session, but the long-term result is that you are building bigger, more efficient "machinery" (your muscle mass). This new machinery burns more calories for you 24/7, even when you're asleep, making your weight loss sustainable.
Examples: Squats, push-ups, planks, and lifting dumbbells.
For Weight Loss, Which is More Important?
The answer is: They are both critical, and you should do them together.
Cardio is your "accelerator." It's the fastest way to burn extra calories each day, helping you create a "calorie deficit," which is the key to losing fat.
Weight Training is your "sustainability engine." It builds a bigger "furnace" (your metabolism) so you burn more calories at rest. It also protects your muscle mass, so as you lose weight, you look firm and toned, not "flabby." This is the best way to prevent the "yoyo effect."
If your weight loss journey is a road trip, Cardio is the fuel you use to move forward each day. Weight Training is the engine upgrade that makes your car more efficient for the entire journey.
How Beginners Can Easily Do Both
For beginners, we recommend doing both in the same session. This builds the habit without feeling overwhelming. Try this simple "Sandwich Formula":
The Warm-Up (Top Bread):
Start with 5-10 minutes of light cardio (like a brisk walk) to get your body ready.
The Filling (The Work):
Follow with 15-20 minutes of weight training. Focus on basic moves that use big muscles (e.g., squats using a chair, push-ups against a wall, or lifting water bottles). Focus on good, safe form first.
The Finisher (Bottom Bread):
Finish with another 15-20 minutes of cardio. This time, try to push yourself just a little bit more—a steady, fast walk or a walk on an incline.
Try to schedule this "sandwich" 2-3 times per week. And whether you're walking or squatting, don't forget to log it as an "Activity" in Wello. Seeing that you're balancing both is the best motivation to keep going!