An argument that is as old as commercial gyms itself, what is better; cardio or weights? One uses the aerobic system (uses oxygen to produce energy) and the other uses the anaerobic system (produces energy without the use of oxygen)(NASM 2018, Simmons 2015, McGraw Hill 2018 & ACE 2016). This may raise the question; which is more important to train, aerobic or anaerobic? The answer is yes. Both are important to train because both cardio and weights utilize both systems in different ways. In short spurts such as a short sprint or a 1 rep maximum the energy needed to complete the effort can be taken in from breathing. In other sub-maximal efforts such as a 400 meter run or doing multiple reps of 85% of one's 1 rep max the energy from the aerobic system is quickly used while the anaerobic system needs to be used. Now that we have established that without one there is not the other let's dive into what you came here for, what is better; cardio training or weight training?
When deciding what one wants to train their goals are a big portion in which type of training one should do. Are you training for a marathon or a powerlifting meet? A marathon is cardio intensive training while a power lifting meet is weight intensive. I hate to say it, but you cannot have the best of both worlds. A marathon requires Type I muscle fibers (endurance) while powerlifting relies heavily on Type II muscle fibers (explosive). Training both at the same time will not allow for one to be able to perform at optimal levels for their competition (NASM 2018, Ace 2017). Not saying that one should not run while preparing for a power lift meet or one should not weight train while training for a marathon, just the bulk or the training should be focused on cardio for a marathon and weights for a powerlifting meet.
Now what if one's focus is weight loss? A common misconception is that cardio intensive training is better than weight training. So take this hypothetical, you're a trainer and have a client that cannot walk for more than 5 minutes without needing to take a break. Are you going to program them to run a mile everyday? No, of course not. As an educated trainer you know that they need to do other activities to get their heart rate up in order to burn calories. A simple way to do this is seated dumbbell exercises. This is their version of cardio, cardio with weights to burn calories. Another example of a client could be a client that absolutely hates running, but wants to do exercise their cardiovascular strength, one way to do work their cardio is to do cross fit type training. Cross fit is using weight training in a certain way to get one's heart rate elevated, it works on cardiovascular training as well as weight training.
By now I hope you can see that there is not one superior type of training and instead cardio and weight training can both exist without one being better than the other. When boiled down, the type of training you will embark on is the type that fits your goals as well as preference when it comes to being physically active.
References
ACE personal trainer manual & study guide</em>. (2016). United States: ACE Personal Trainer Manual Study Companion Team
Clark, M., Sutton, B. G., &amp; Lucett, S. (2018).&nbsp;<em>NASM essentials of personal fitness training</em>. Burlington, MA: Jones &amp; Bartlett Learning.
Saladin, K. S., &amp; Gan, C. A. (2018).&nbsp;<em>Human anatomy</em>. New York, NY: McGraw-Hill Education.
Simmons, Louie. <em>Special Strength Development for All Sports</em>. Westside Barbell, 2015.
