84 / 100
Why choose between strength and cardio when
you can have both?
Where Endurance
MeetsMuscle
HEALTH & FITNESS
When it comes to working out, people
often lean towards either cardio or
strength training. Some enjoy the
steady rhythm of running or cycling,
while others prefer the challenge of
lifting weights.
But fitness experts agree: combining
both types of exercise gives you the
best results. We spoke to two local
trainers who explain why mixing cardio
and strength matters—and how you
can fit both into your weekly routine.
START SMALL, STAY
CONSISTENT
Raifanna binti Haji Buntar has been
a familiar face in Brunei’s fitness
community for nearly eight years. Not
only is she a personal trainer, but she’s
also a competitive weightlifter who
impressively maintained her training
throughout pregnancy.
For her, the biggest challenge was
simply taking that first step. She
started off with a skinny build, lifting
small weights.
“You don’t have to be perfect when you
begin. I don’t think anyone is. Everyone
starts somewhere,” she said.
For her, what mattered most was
staying consistent. She also warned
against comparing yourself to others
at the gym.
“Some people you see have probably
been training for years. Don’t be afraid
to ask for help. Surround yourself with
friends or join groups who share your
goals—people who will keep you
motivated and accountable.”
Strength training is especially
important for women, said Raifanna.
After pregnancy, the body naturally
weakens, and breastfeeding can
reduce calcium levels, which affects
bone health. Strength training helps
maintain bone density and can relieve
common issues like back pain caused
by carrying a baby.
At the same time, she stressed that
cardio is important for heart and
lung health. But her core advice is
straightforward.
“Don’t stress over what you should be
doing. Find something you enjoy and
can stick to it long-term,” said Raifanna.
COMBINING STRENGTH,
CARDIO, NUTRITION
Personal trainer and competitive
bodybuilder Yazid Taib shares the same
view. He believes strength and cardio
work best when combined.
“If you don’t like cardio, focus more
on strength training especially as you
get older. Strength helps prevent bone
loss and conditions like osteoporosis,”
said Yazid.
Strength training doesn’t necessarily
mean going to the gym, he said.
Bodyweight exercises or even everyday
items can be used for resistance.
In fact, nutrition is actually one of the
most important aspects—andoften the
hardest part—for most people when
it comes to fitness.
“Many think healthy food means bland
meals, but you can add flavour with
simple seasonings like black pepper,
garlic powder, or even honey. Rice isn’t
the enemy if you balance it with your
activity level.”
He sums up the three essentials
for good health: rest, exercise and
nutrition.
“If you can work eight hours straight,
surely you can spend a few minutes
preparing your meals,” said Yazid.
If fitting in workouts is tough, Yazid
recommends aiming for at least 10,000
steps a day.
“That’s about 100 minutes of walking,
which you can split up across your day,”
he said.
82
BORNEO BULLETIN YEARBOOK 2026