🏋️‍♂️ Discover, “How Corporate Wellness and Cardio can be the perfect match”

 In benefits, Corporate Wellness, engagement, Wellness Programs

If you’re trying to lose body fat, you’ve probably asked yourself “should I do cardio or strength training?” These are the two most common forms of exercise but it can be difficult to know which is more effective for fat loss.

When performing cardiovascular exercises such as running, the more you weigh will result in more calories burned and in general, you will burn more calories doing cardio than strength training. While cardio is great for your heart and over well-being, too much cardio can result in your body burning muscle to use for fuel, resulting in a decrease in muscle mass and density.

If your goal is fat loss, you need to incorporate strength training into your exercise routine. According to researchers at the Harvard School of Public Health, aerobic exercise, or cardio, is not enough to get rid of stubborn belly fat and strength training is the key to fighting the battle of the bulge[1]. Strength training is more effective at building muscle than cardio exercises and it burns more calories after exercise, known as the afterburn effect, increasing your resting metabolism. Research has shown that you burn more calories in the hours following a strength training session, compared to a cardio workout.

The best results for fat loss come from combining both strength training and aerobic activity such as running. Combining aerobic exercise with strength training has been shown to reduce abdominal fat while increasing or preserve muscle mass[2]. Furthermore, combined training has been shown to provide significant changes in blood pressure, with reductions in diastolic pressure, which is beneficial for heart health.

In a recent study on the comparative effectiveness of aerobic, resistance, or combined training on cardiovascular disease, it showed that participants in the aerobic and resistance training groups did receive benefits from exercise in aspects of cardiovascular health such as improved body composition. However, the group that combined cardio and strength training experienced more cumulative benefits across all cardiovascular measures. This study supports that a combination of cardio and strength training is better than strength or cardio exercise on their own.


These forms of exercise can be done separately or they can be combined into a single workout such as a High-intensity interval training (HIIT) session. HIIT involves short bursts of very intense exercise alternated with low-intensity recovery periods. HIIT sessions are generally shorter in duration than other forms of exercise but stress your cardiovascular system, improving endurance and can also help to build muscle.

The bottom line is that both cardio and strength training are important as both can help you become healthier by improving your physical fitness and decreasing body fat. Cardio helps your heart health and improving your cardiovascular endurance. Strength training may also elevate your metabolism and is better for building and maintaining muscle. Another benefit of strength training is that maintains bone density, which becomes increasingly more important as you age. If you enjoy cardio, just don’t overdo it, and look to incorporate strength training into your fitness routine. The ideal exercise program for improving body composition and health incorporates both cardio and strength training.

If you’re interested in learning how EP Health can assist with your corporate health and wellness program, click here to book a call.

Written by:

EP Health Wellness Team


[1] “In the Journals.” 2015. Harvard Men’s Health Watch 19 (10): 8.

[2] Schroeder, Elizabeth C., Warren D. Franke, Rick L. Sharp, and Duck-chul Lee. 2019. “Comparative Effectiveness of Aerobic, Resistance, and Combined Training on Cardiovascular Disease Risk Factors: A Randomized Controlled Trial.” PLoS ONE 14 (01): 1–14. doi:10.1371/journal.pone.0210292.

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