Cardio vs Weights: which is better for you?

Hit a plateau? Can't see changes in your body? Use these rules for fast results

THE CHALLENGERS
Cardio-Guy Works out on running or rowing machines. Prides himself on marathon success and stamina.

Muscle-Guy Works out using free weights. Prides himself on ability to bench-press and his biceps.

The scoring For the scoring, we've created a system like boxing's 10-point. The winner of a round is awarded 10 points. If the round ends in a draw, each contestant receives ten. A score of 10 to 8 is a knockout-the poor fool with the 8 got pummelled. And 10 to 9 means the round was close.

ROUND 1 BONE STRENGTH

ROUND 1
Scores
Cardio-Guy 8
Muscle-Guy 10
Ahead on Points
Cardio-Guy 0
Muscle-Guy 1

Both forms of exercise help your bones stay strong, but the increases are site-specific. So if you run, your lower-body bones stay strong, but that doesn't do anything to beef up the bones above the waist. On the other hand, total-body weight training strengthens all bones. Bone is living tissue which bulks itself up with extra calcium when placed under the strain of strength training. So lifting weights is the best way to bone strength.

ROUND 2 BLOOD PRESSURE

ROUND 2

Scores
Cardio-Guy 10
Muscle-Guy 8 Ahead on Points
Cardio-Guy 1
Muscle-Guy 1
Studies on the effect of resistance training on blood pressure are contradictory.

But cardio training is more effective at building up the heart, so it can pump out more blood with each beat.

As a result, blood requires less pressure to travel around the body.

ROUND 3 RESTING HEART RATE

ROUND 3

Scores
Cardio-Guy 10
Muscle-Guy 9
Ahead on Points
Cardio-Guy 1.5
Muscle-Guy 1

This is a crucial indicator of fitness. Fewer beats per minute means your heart is stronger, pumping more blood with each contraction. Studies on resistance training swing widely, from no effect on resting heart rate to an 11 per cent reduction; in general, it probably won't do much to slow your heart rate. Aerobic exercise may result in reductions of up to 25 per cent. The fitter you are, the less desperately your muscles need nutrients. Instead, they are more efficient at using their energy supplies. So the heart doesn't have to work overtime to keep refuelling them, so the resting heart rate is slower.

ROUND 4

Scores
Cardio-Guy 8
Muscle-Guy 10
Ahead on Points
Cardio-Guy 1.5
Muscle-Guy 2