What’s Better? Steps or Cardio?

I often get asked what is better? Setting a step goal each day or doing a planned cardio session. This would qualify as Stairmaster, treadmill, bikes, ellipticals, circuits, or anything else that you do for a long time with the main intention of getting your heart rate up. And the answer is… complicated. Like many things the best answer is dependent upon you and what you can be most consistent with. Because the most optimal exercise for your health is one that you can do on the days when you do not feel motivated. Let's look at some pros and cons of each: 

Pros and Cons of Step Goals:

Setting a step goal can be a great way to increase your calorie expenditure every day along with having several other positive health benefits. You should set a goal that is above what you would normally walk. If you typically walk 5,000 steps, then shoot for 7,000. If you typically walk 10,000 steps maybe try 11,000. You can track steps using a smartwatch or an app on your phone.

Pros:

1️⃣ Setting a step goal means that you may not have to schedule out time for a workout. If you can increase your daily steps by taking the stairs, going on a walk with your family after work, or parking farther back in the parking lot then you're golden!

2️⃣ Steps can be a form of active recovery. Moving a little more throughout your day may loosen up those sore legs!

3️⃣ Having a step goal often means you get little bouts of exercise. Whether that is going on 5-10 minute walks or just being aware enough to keep moving, there are huge benefits such as better blood flow and a clearer mind. Short walks can combat the feeling of being lethargic and enhance your focus and productivity.

Cons:

1️⃣ Oftentimes increasing your steps will not increase your cardiorespiratory health and endurance. Without an increase in heart rate or a consistent bout of exercise your body does not feel the need to adapt to a better form. However, oftentimes people get some of this from strength training.

2️⃣ When I set a step goal for myself, I find myself forgetting about it more often. There have been days when I am settling down for bed and remember I still have 1,000 more steps to get and I am left with no choice but to walk circles around my living room.

Pros and Cons to Planned Cardio:

Doing planned cardio would be going for a run, a bike ride, or anything that follows a structured workout. You may only do this 3 days a week and it is typically hard enough to get a good sweat going.

Pros:

1️⃣ Cardio is great for strengthening the heart muscle and managing key risk factors for heart disease.

2️⃣ Cardio can be made fun by training for an event or race. For my clients wanting to do more cardio I often recommend signing up for a 5k run or something similar because it gives you a reason and something to look forward to. Who doesn’t want to brag about how far they can run?

3️⃣ Cardio can give you a big endorphin release and sense of accomplishment.

Cons:

1️⃣ Many people find cardio unenjoyable and therefore do not stick to it very well.

2️⃣ Cardio can lead to overuse injuries if not scaled correctly. Make sure to slowly build into more cardio.

Who should have a step goal? 👣

Step goals are great for busy people. If you are already struggling to make it to the gym to resistance train once or twice a week don’t add three days of planned cardio to that. It is not going to happen! At times in my life when I prioritized weight loss, I prefer having a step goal. When you’re hungry and tired, cardio can feel very monotonous. A step goal was an easier way for me to make sure I was staying active throughout the day.

Who should do planned cardio? 🏃

If making it to the gym is not a problem for you, try cardio. Many people enjoy getting a good sweat. I currently do planned cardio as I am training for a couple bike races. When it comes to wanting to perform a certain way you have to practice. Endurance or cardio is a skill. This looks like multiple intense bike rides at the moment.