Weight Lifting or Cardio When You're Over 35?
Jul 30, 2024Kaylee Woodard
As we age, our fitness needs and goals evolve. For those of us over 35, choosing the right exercise regimen is crucial for maintaining health, vitality, and overall well-being. Today, we’re diving into the age-old debate: weight lifting vs. cardio. Which is better for you, and how can you incorporate both into your fitness routine for maximum benefits?
How Does Weight Lifting and Cardio Compare?
A review published in the British Journal of Sports Medicine highlights that integrating both resistance training and aerobic exercise into one's fitness routine can enhance cardiovascular health, muscular strength, and overall physical fitness. This comprehensive approach is found to be more effective in improving overall health than engaging in either type of exercise alone. While weight lifting helps build muscle and increase strength, cardio is essential for heart health and stamina.
What Are the Effects of Each in Individuals Over 35?
It's important to understand how our bodies respond to different types of exercise. As we age, we naturally lose muscle mass and bone density, making weight lifting particularly beneficial. Engaging in regular weight training can help counteract these effects, leading to improved strength and reduced risk of osteoporosis later in life.
Cardio exercises are equally important as they support heart health, which becomes increasingly crucial as we age. Regular cardio can help reduce the risk of heart disease, metabolic disease, and aid in weight management. For individuals over 35, finding a balance between weight lifting and cardio is key!
Jumping Rope as the Perfect Form of Cardio
One of the most effective and fun forms of cardio is jumping rope. It’s a full-body workout that not only challenges your cardiovascular system but also improves coordination and agility. Jumping rope can also burn more calories in less time compared to other cardio exercises like running or cycling. As an added bonus, jumping rope is a great way to enhance ankle stability, so it can actually help prevent pesky injuries like sprained ankles.
Try our Jump Rope Calorie Calculator
Do you love running, but want to explore jump rope!? Check out our article on jump rope vs. running. Jumping rope is an excellent choice for those looking to maximize cardiovascular benefits in a shorter period. It’s also a low-impact exercise, making it easier on the joints, which is important for those of us over 35. Ten minutes of jumping rope is approximately equivalent to 30 minutes of running, though this can vary depending on factors like technique, efficiency, and intensity.
Combining Jump Rope and Weight Training
Integrating jump rope sessions with weight training can offer a well-rounded fitness routine. By alternating between the two, you can enjoy the muscle-building benefits of weight lifting and the cardiovascular advantages of jumping rope. This combination not only enhances overall fitness but also keeps your workouts exciting and varied.
15-minute Jump Rope Workout Routine
We recommend trying the workout routines available on our jump rope app. These routines are designed to help you seamlessly incorporate jumping rope into your fitness plan. Download the app and explore the various programs tailored to your fitness level and goals.
Best Jump Ropes for Weight Training and Cardio
Selecting the right jump rope can make a significant difference in your workouts. Here are some of our top picks:
| Category | Model | Image | Price |
| This heavy-duty rope is perfect for those looking to build strength while improving their cardio fitness. | Muay Thai 3.0 |  |
$52.99 |
| Ideal for enhancing coordination and endurance, this rope offers a weighted challenge to your standard jump rope routine. | Heavy Beaded Jump Rope |  |
$28.00 |
| Designed for speed and agility, the Boxer Jump Rope is perfect for high-intensity cardio sessions. | Boxer Jump Rope |  |
$17.99 |
| An excellent choice for those seeking a versatile and durable rope that enhances both cardio and strength training. | Sports Performance Rope |  |
$39.99 |
Frequently Asked Questions
Is it safe to start weight lifting and cardio after 35?
Absolutely! Starting a fitness routine after 35 can significantly improve your health and quality of life. However, it’s important to start gradually and consult with a healthcare provider or a fitness professional to create a personalized plan that considers your current fitness level and any medical conditions you may have.
How often should I do weight lifting and cardio exercises?
For optimal health, it’s recommended to engage in both weight lifting and cardio exercises regularly. A balanced routine might include weight lifting 2-3 times a week and cardio exercises, like jumping rope, 3-5 times a week. Adjust the frequency based on your fitness goals, and remember to allow time for recovery.
Final Thoughts
Choosing between weight lifting and cardio doesn’t have to be an either/or decision, especially for those of us over 35. By combining both, you can enjoy a well-rounded fitness routine that supports muscle strength, cardiovascular health, and overall well-being.
Check out our collection of jump ropes to find the perfect one for your workouts. Whether you’re a beginner or an experienced athlete, Elite Jumps has the equipment and resources to help you achieve your fitness goals.
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About the AuthorKaylee Woodard is a jump rope educator and performer with a Master’s degree in Exercise Science and a Ph.D. in Motor Behavior and Sport Psychology. A former competitive jumper, she has won multiple national and world jump rope titles. She now travels the world teaching jump rope with her husband, Nick, through Learnin' the Ropes. |
2 Comments
Hi, Ross! We’re glad to hear you’re enthusiastic about returning to skipping. Given your history with knee ligament damage, it’s really important to consult with a physical therapist before resuming jump rope activities. They can assess your condition and provide personalized advice.
If you get the green light from your therapist, we recommend using a jump rope mat to help cushion the impact and protect your knees. Our customer service team would be happy to help you find the perfect jump rope and mat for your workout needs. Feel free to reach out to us at contact@elitejumps.co for assistance.
Wishing you a smooth and safe return to jumping!
I really love skipping but I damaged ligaments in my knee six months ago and jumping was excruciating. My knee is now almost healed (though still feels a little “off” when walking). I would love to return to skipping but am terrified of reactivating the problem. What do you suggest? I am 59 and 94kg