High-intensity, sprint-like cardiovascular exercise as well as strength training, especially at a high intensity, contractile units of each muscle cell grows and, eventually, the muscles as a whole are larger. As the contractile units grow, the muscle is better able to contract, resulting in greater strength and power, Rebold says.
Body fat level.
All exercise reduces body fat levels by expending energy. Cardiovascular exercise, especially low-intensity, steady-state exercise cardio, reduces body fat levels by expending calories. However, strength training is unique in that it also influences fat loss by increasing muscle mass. Lean muscle boosts metabolic rate, enabling you burn more calories over the long term both during and after your workouts.
With a name like cardiovascular exercise, it stands to reason that cardiovascular exercise would benefit heart health. And it does. However, it’s important to note that all exercise increases the workload on the heart and lungs and is therefore cardiovascular to some degree. Strength training also significantly lowers the risk of heart disease by reducing blood pressure on the arterial walls and the levels of visceral fat.
According to a 2014 Journal of the American College of Cardiology study, just 10 minutes of running per day at slow speeds significantly reduced risk of death from all causes. A recent research shows that maintaining muscle mass as you age, for which you need strength training, is a leading indicator of how long you will live and how healthy those years will be.
Source: U.S.News – How Cardio and Strength Training Affect Your Health