Cardiovascular training primarily challenges your heart and lungs, improves aerobic capacity, supports heart health, and burns calories during the session, while strength training builds muscle mass, increases metabolic rate, strengthens bones and connective tissue, and improves body composition over time. Both serve important and complementary roles in a well-rounded fitness program, and most people benefit from incorporating elements of both rather than exclusively focusing on one. The right balance depends heavily on your goals. Someone focused primarily on fat loss and longevity will likely need more strength training than they expect, while someone training for cardiovascular endurance events will prioritize aerobic work with strength as a supporting element. Your NHANCE coach will help you find the right blend based on what you are working toward.