Pros:

1. Heart health: Cardio exercises, like running, cycling, or swimming, are excellent for improving cardiovascular health, increasing endurance, and reducing the risk of heart disease.
2. Weight loss: Cardio exercises are great for burning calories and shedding pounds, especially when combined with a healthy diet.
3. Improved lung function: Cardio exercises strengthen lungs and increase oxygen capacity.

Cons:

1. Injury risk: High-impact cardio exercises can put excessive stress on joints, leading to injuries like shin splints or knee pain.
2. Time-consuming: Cardio exercises often require a significant time commitment, especially to see noticeable results.
3. Limited muscle engagement: Cardio exercises tend to focus on a specific muscle group, neglecting others.

Weights:

Pros:

1. Muscle growth and strength: Resistance training with weights builds muscle mass, increases strength, and enhances overall muscle tone.
2. Injury prevention: Strengthening muscles through weight training can help prevent injuries and improve joint stability.
3. Metabolism boost: As muscle mass increases, so does metabolism, helping with weight management.

Cons:

1. Technical complexity: Weightlifting requires proper form and technique to avoid injury, which can be intimidating for beginners.
2. Equipment requirements: Weight training often requires access to specialized equipment or a gym membership.
3. Progress plateau: Weightlifting progress can plateau if not varied or challenging enough.

Ultimately, the best choice between cardio and weights depends on your:

1. Fitness goals: If you want to improve heart health or lose weight, cardio might be the way to go. For building strength and muscle, weights are the better choice.
2. Personal preferences: Choose the type of exercise you enjoy most, as consistency is key to a successful fitness routine.
3. Current fitness level: Beginners may want to start with cardio and progress to weights as they build strength and confidence.

Remember, a well-rounded fitness routine often incorporates both cardio and weights, as they complement each other and provide a comprehensive workout. What’s your take on the cardio vs weights debate?
REFERENCE 
Cardio:

1. Heart health: American Heart Association. (2017). Physical Activity and Health.
2. Weight loss: National Academy of Sciences. (2002). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
3. Improved lung function: American Lung Association. (2020). Exercise and Lung Health.

Weights:

1. Muscle growth and strength: American College of Sports Medicine. (2018). Resistance Training for Health and Fitness.
2. Injury prevention: National Strength and Conditioning Association. (2017). Essentials of Personal Training.
3. Metabolism boost: Harvard Health Publishing. (2019). The benefits of strength training.

Additional resources:

– Centers for Disease Control and Prevention (CDC). (2020). Physical Activity Basics.

– World Health Organization (WHO). (2018). Physical Activity.