Skip to content

Traditional Cardio vs. Metabolic Resistance Training


When it comes to getting rid of body fat and losing weight, there are two types of trainings; traditional cardio and metabolic resistance training. While both these weight loss workouts come with their own set of advantages, many people have a lot of questions about the two types of training.

Which type of training is better?

What is the difference between the two?

Which type of training allows you to lose weight quickly?

If you are someone eager to find the answers, this post is for you. Let’s take a look at traditional cardio vs. metabolic resistance training.

Traditional Cardio

Traditionally, a cardio workout is any form of workout that increases the demand for oxygen in your body and uses large muscle groups for a longer period of time (ranging between 30 and 60 minutes). Additionally, a cardio workout places demand on your cardiovascular system so anyone practicing cardio to experience an increased heart rate and increased rate of breathing. So most forms of training workouts such as HIIT, Pilates, running, swimming and weight training fall into this category.

Advantages of Cardio: Tradition cardio is associated with numerous health benefits including

Reduced Risk of Heart Disease

As the name suggests, cardio workout places a demand on your cardiovascular system. As a result, it strengthens your heart and also provide other cardiac benefits such as lower levels of blood pressure and increased levels of HDL (the good cholesterol). By providing these benefits to the blood, a cardio workout ensures efficient working of your blood vessels, heart and rest of your body. And it is not only good for your health but by regularly performing a cardio workout, you can easily reduce your risk of Type 2 diabetes, and other chronic problems.


Enhances Brain Function

Traditional cardio workout is not only best for your heart but it also has a positive effect on your brain. By providing more oxygen to your entire body, it improves the function of your brain cells and facilitate in the creation of new brain cells.

Improves Quality of Sleep

Traditional cardio can have a dramatic effect on your sleep quality. According to research, cardio workout performed for as little as 10 minutes can significantly improve the quality of your sleep. And if you have sleep disorders such as insomnia or sleep apnea, incorporating cardio workout can have a positive effect on your night time sleep.

The Concern

While traditional cardio comes with a lot of advantages to your physical and mental health, it is not always the best workout if you are trying to lose weight. This is because your body gets used to the stress that you are putting on it. So in order to lose weight, you either have to increase the amount time you spend on the workout or you need to increase the intensity. Overtime, this can lead to decreased muscle mass, which eventually results in a lower, less efficient metabolic rate.

Metabolic Resistance Training (MRT)

The other type of training workout that you can use is the metabolic resistance also known as strength training. MRT is all about strength and specifically focuses on strength exercises. Overtime, these exercises help boost your metabolism, and thus help is losing body fat. At the same time, it helps build muscles.

Advantages of MRT: MRT has some distinct advantages that makes it different from traditional cardio. Some of the benefits of MRT include

Faster Metabolism

With a faster metabolism, your body is better able to digest fat and transport it around the body to provide fuel for a high intensity workout. Also, since MRT gives a boost to your metabolism, it allows you to continue to burn calories as you rest. So if you go for one hour of MRT workout, your body will continue to burn calories over the next 23 hours.

Improves Strength

Apart from giving a boost to your metabolism, MRT workout is great for building muscle and strength.

The Concern

While MRT allows you to have a leaner body in lesser time, it is definitely not without disadvantages. Perhaps the most concerning disadvantage is the risk of injury. While most cardio exercises have lower impact on joints, MRT can be too hard not only for muscles but also for tendons, cartilage and joints.

Which One is Better Cardio or Resistance Training?

Now that you already know the difference between traditional cardio and MRT and are also aware of the pros and cons of each, you are in a better position to decide. While cardio is excellent for your body and mind, it is not the ideal workout for weight loss. On the other hand, MRT may be a great way of losing weight, but it can increase your risk of injury. So the next time you try to incorporate a workout, don’t forget to make an informed decision.