As we age, our bodies decline in muscle mass, strength, and function. We can combat this decline by having a good balance of cardio (like walking, running, cycling) and strength training. Strength or resistance training can include weight lifting with machines or free weights, resistance bands, or body weight-bearing exercises like squats or push-ups.

The more weight we contract against, the more energy is carried into our cells. These changes in our cells linger for hours after exercise. So, in addition to getting stronger and building more muscle, weight-bearing exercise will burn more calories daily and increase energy levels.

Have you ever hung out on the treadmill for an hour thinking you were doing a great thing for your metabolism and burning mega fat as you dripped sweat, only to find out the next morning you hadn’t lost a pound? That is frustrating! Maybe you’re wondering how high-intensity cardio, doesn’t change the number on the scale.

Doing cardio alone is inefficient and can even work against us.

High cardio sessions can release the stress hormone cortisol. Cortisol is crucial for energy regulation, but prolonged elevation may increase appetite and fat storage, possibly leading to weight gain. We might overestimate how many calories we’ve burned on that treadmill, end up starving after our workout, and then take in more calories than we need to compensate.

Consider your frequency and duration when walking, running, or doing an intense workout. Break up your one hour of cardio into chunks throughout your week that will give you the benefits without the drawbacks. And keeping things consistent and staying committed is the key to great results.

Because every body is different and everyone has specific goals, it’s important to find an exercise regime that is right for you. There is no one-size-fits-all program and finding one that fits you and your lifestyle, aimed at the results you’re looking for is an absolute must.

Balancing your strength training and cardio workouts, will build muscle, burn fat, and increase energy.