Introduction
The 75-Hard Challenge is a mental and physical discipline program that pushes participants to their limits. A key component of the challenge is completing two 45-minute workouts per day, one of which must be outdoors. This raises a crucial question: Should you focus more on strength training or cardio? In this article, we will compare the benefits of both and help you decide which approach works best for you during the 75-Hard Challenge.
Understanding Strength Training and Cardio
Before diving into which is better for the challenge, let’s define the two types of workouts.
What is Strength Training?
Strength training, also known as resistance training, involves exercises that improve muscle strength, endurance, and overall body composition. This includes:
- Weightlifting (dumbbells, barbells, kettlebells)
- Bodyweight exercises (push-ups, squats, lunges)
- Resistance band exercises
What is Cardio?
Cardio (aerobic exercise) is any exercise that raises your heart rate and improves cardiovascular endurance. Popular forms of cardio include:
- Running or jogging
- Cycling
- Swimming
- Jump rope
- HIIT (High-Intensity Interval Training)
Benefits of Strength Training in the 75-Hard Challenge
1. Builds Muscle and Increases Strength
Strength training helps in building lean muscle mass, making you stronger and more resilient over time. Since the 75-Hard Challenge is about mental toughness, pushing your limits with heavy lifts and bodyweight exercises aligns perfectly with the program’s philosophy.
2. Enhances Fat Loss
Many people think that cardio is the best way to burn fat, but strength training is just as effective, if not more so. Lifting weights increases muscle mass, which in turn boosts your metabolism. The more muscle you have, the more calories you burn even at rest.
3. Prevents Injury and Improves Stability
Strength training strengthens joints, ligaments, and bones, reducing the risk of injury. If you’re doing daily outdoor workouts, strengthening your muscles will help prevent injuries from repetitive movements like running.
4. Increases Mental Toughness
Lifting heavy weights and pushing through tough sets require a strong mindset. Strength training forces you to focus, control your breathing, and push beyond limits—which aligns well with the 75-Hard Challenge’s mental resilience goals.
Benefits of Cardio in the 75-Hard Challenge
1. Boosts Endurance and Stamina
Since the 75-Hard Challenge requires two workouts per day, you need stamina to keep up with the intensity. Cardio workouts improve cardiovascular health, making it easier to sustain energy levels throughout the challenge.
2. Promotes Fat Loss and Heart Health
Cardio exercises like running, cycling, and HIIT workouts help burn calories and improve heart health. If weight loss is one of your goals during the challenge, cardio can be a powerful tool.
3. Improves Mental Clarity and Focus
Long runs, cycling sessions, or even brisk walks help clear the mind, reduce stress, and boost mood. Since the 75-Hard Challenge also focuses on mental discipline, incorporating cardio can enhance mental well-being.
4. Can Be Done Anywhere
One requirement of the 75-Hard Challenge is at least one outdoor workout per day. Cardio activities like running, hiking, and biking are great options since they don’t require equipment and can be done anywhere.
Strength Training vs. Cardio: Which One is Better for the 75-Hard Challenge?
Now that we’ve seen the benefits of both, the next question is: Which one should you prioritize during the 75-Hard Challenge?
1. It Depends on Your Goal
- If you want to build muscle and get stronger, focus on strength training.
- If you aim to improve endurance, lose fat, and enhance heart health, cardio should be a bigger part of your routine.
2. The Best Approach: A Balanced Mix of Both
For optimal results, combining both strength training and cardio is the best strategy. Here’s why:
- Cardio improves endurance, which helps with longer strength training sessions.
- Strength training builds muscle, which supports better performance in cardio workouts.
- Both help in fat loss and overall fitness.
3. Sample Weekly Workout Plan for the 75-Hard Challenge
If you’re unsure how to balance the two, here is a sample workout plan:
Monday:
- Morning: Strength Training (Full-Body Workout)
- Evening: Outdoor Jog (45 minutes)
Tuesday:
- Morning: HIIT Cardio
- Evening: Outdoor Walk or Light Jog
Wednesday:
- Morning: Strength Training (Upper Body Focus)
- Evening: Cycling or Jump Rope
Thursday:
- Morning: Core & Abs Strength Training
- Evening: Outdoor Hike
Friday:
- Morning: Strength Training (Lower Body)
- Evening: Swimming or Running
Saturday:
- Morning: Full-Body Strength Training
- Evening: Outdoor Walk or Yoga
Sunday:
- Morning: Active Recovery (Stretching or Light Yoga)
- Evening: Outdoor Leisure Walk
This plan ensures a balanced mix of both cardio and strength training while meeting the challenge’s requirements.
Final Verdict: Strength Training and Cardio Work Best Together
Rather than choosing one over the other, integrating both strength training and cardio into your 75-Hard Challenge routine will yield the best results.
- Strength training builds muscle, prevents injury, and boosts metabolism.
- Cardio enhances endurance, burns fat, and improves heart health.
By combining both, you can maximize the physical and mental benefits of the 75-Hard Challenge. The key is to stay consistent, challenge yourself, and track your progress daily.
Are You Ready to Take on the Challenge?
Start planning your workouts today and experience the transformation that the 75-Hard Challenge can bring! Need more tips? Stay tuned for expert fitness and mindset strategies right here on Bolt75.com. 🚀