One of the biggest debates when it comes to fitness revolves around cardio, strength training, and flexibility/mobility exercises like yoga and Pilates. Which one is best? The answer isn’t as simple as choosing one over the other. Instead, the key is balance. Each plays a distinct role in maintaining a healthy, functional body. However, the ideal combination changes with age, lifestyle, and gender-specific needs.
The Fitness Debate: Cardio vs Strength vs Yoga/Pilates
There’s no one-size-fits-all approach. Each type of exercise offers unique benefits, and understanding how they work together can help you create a well-balanced fitness plan. As we age, the focus of our fitness routines may need to shift to cater to our evolving needs and goals. Let’s take a closer look at the key benefits of each type of exercise:
Cardio improves heart health, endurance, and calorie burn, making it great for weight management and stamina.
Strength training builds muscle mass, enhances bone density, and boosts metabolism.
Yoga and Pilates focus on flexibility, mobility, and core strength, reducing injury risk and improving overall movement.
Workout Recommendations by Age Group
A well-rounded fitness regime should incorporate all three elements, with the emphasis shifting as we age. Below is a breakdown by age group to guide you in structuring your workouts for optimal health and longevity. And as a bonus, we’ve included a quick, no-excuses suggestion for those who feel they have no time to exercise. You’ll find that with a little intention (or support from us), it’s absolutely possible to fit exercise into your routine, especially when done from the comfort of your home.
The following guidelines are based on the typical human body’s condition by age and gender, offering a general framework for optimal fitness. However, it’s important to remember that every individual’s body and needs are unique. While these recommendations are helpful, always take into account your own health conditions, fitness level, and personal goals. Adapt the advice to what works best for you, and consult with a professional if needed to create a personalised fitness plan.
20s: Building a Strong Foundation
At this stage, the body is primed for building muscle, enhancing endurance, and improving overall fitness. Strength training should be a priority, supported by high-intensity interval training (HIIT) for cardio and regular stretching or yoga for injury prevention.
Male Focus: 3 hours strength, 2 hours cardio, 1 hour flexibility/mobility per week
Female Focus: 2.5 hours strength, 2.5 hours cardio, 1 hour flexibility/mobility per week
Frequency: 5-6 days per week
The no-time bare minimum: 1.5 hours strength, 1.5 hours cardio (even brisk walking), and 30 minutes mobility per week.
30s: Strength and Longevity
Metabolism starts to slow down, making strength training crucial for maintaining muscle mass. Cardio should still be included for heart health, but with a focus on endurance rather than high intensity. Mobility work becomes more essential as careers and lifestyle changes introduce more sedentary habits.
Male Focus: 2.5 hours strength, 2 hours cardio, 1 hour flexibility/mobility per week
Female Focus: 2 hours strength, 2.5 hours cardio, 1.5 hours flexibility/mobility per week
Frequency: 4-5 days per week
The no-time bare minimum: 1 hour strength, 1 hour cardio, 30 minutes yoga/Pilates per week.
40s: Fighting Age-Related Decline
Muscle loss and weight gain become more noticeable in the 40s, making resistance training even more vital. Cardio should focus on joint-friendly options like cycling or swimming. Yoga and Pilates become more important for mobility and stress relief.
Male Focus: 2 hours strength, 2 hours cardio, 1 hour flexibility/mobility per week
Female Focus: 1.5 hours strength, 2 hours cardio, 1.5 hours flexibility/mobility per week
Frequency: 4-5 days per week
The no-time bare minimum: 1 hour strength, 1 hour cardio, 30 minutes yoga/Pilates per week.
50s: Prioritising Functional Strength and Mobility
Joint health, balance, and mobility become top priorities. Strength training should include functional exercises, while cardio should focus on steady-state activities like walking. Yoga and Pilates help with posture and flexibility.
Male Focus: 1.5 hours strength, 1.5 hours cardio, 1.5 hours flexibility/mobility per week
Female Focus: 1.5 hours strength, 1.5 hours cardio, 2 hours flexibility/mobility per week
Frequency: 4-5 days per week
The no-time bare minimum: 1 hour strength, 1 hour low-impact cardio, 30 minutes yoga/Pilates per week.
60s and Beyond: Maintaining Mobility and Independence
At this stage, the goal is preserving muscle, maintaining heart health, and ensuring flexibility. Resistance training should be light but consistent, cardio should be gentle on the joints, and mobility work should be a daily habit.
Male Focus: 1 hour strength, 1 hour cardio, 2 hours flexibility/mobility per week
Female Focus: 1 hour strength, 1 hour cardio, 2.5 hours flexibility/mobility per week
Frequency: 3-5 days per week
The no-time bare minimum: 1 hour strength, 1 hour cardio (walking, swimming), daily mobility work.
Most Importantly, the Best Workout is the One You Can Stick To
Fitness is not a one-size-fits-all approach. The best workout routine is one that fits your lifestyle, energy levels, and personal preferences. If time is limited, focus on strength training and mobility, as they provide the most long-term benefits for maintaining function and independence. The key is consistency. Doing something is always better than doing nothing.
Not sure how to start or where to begin? Contact InsideOut Well to assist in crafting a workout plan and manage all your bookings, allowing you to concentrate solely on embracing a healthier lifestyle and improved well-being.
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