Cardio versus strength: Which is the best exercise? Which is the best for weight loss, fitness and toning? These days it's a more mixed approach to exercise , because women are cottoning on to the fact that strength training isn't just for the boys. So what's best for losing weight : cardio or strength work? Cardio, aka cardiovascular exercise, is anything that gets your heart rate up, makes you feel sweaty, and gets more oxygen pumping through your blood . She says there are so many activities you can do like swimming or indoor cycling that you are bound to find something you love, or something to do with friends, and will therefore stick to, which is the key to any type of exercise. Strength training is any exercise that helps the different muscles in your body become stronger and more powerful. Adam Hawkey, senior lecturer in sport and exercise science at the University of Wolverhampton, says: "By doing strength or weight training you are looking at increasing your muscle tissue. You are likely to see the best results if you increase your metabolic rate; this is what strength training does."
Aerobic exercise is great for your heart and can help you lose weight. 1 benefit of following an aerobic exercise plan is the change in your cardiovascular fitness that results from this kind of training regimen. Regular aerobic exercise causes your lungs to process more oxygen with less effort; your heart to pump more blood with fewer beats; and the blood supply directed to your muscles to increase. In addition to the cardiovascular benefits, other benefits of aerobic exercise include: Weight loss: Combined with a healthy diet and appropriate strength training, aerobic exercise will help you lose weight. It is possible that aerobic exercise helps activate your immune system and prepares it to fight off infection. Increased stamina: Exercise may make you tired in the short term, i.e., during and right after the activity, but over the long term it will increase your stamina and reduce fatigue. In addition, weight-bearing aerobic exercise, such as walking, can reduce your risk of osteoporosis and its complications.
Weight training and cardio are different types of exercise used for weight loss; each of them is claimed to target weight loss in a different way. Weight training and cardio exercises are two common types of exercise that are used for weight loss. This is the type of exercise that you can do over a long period of time because the exercise is of a low intensity and your body is able to continually maintain the supply of oxygen necessary for fuelling the exercise. There are a number of clinical studies that support the use of cardio exercises for weight loss and the use of weight training for weight loss. The study found that those who did no exercise gained 0.5% body weight, those in the 400 kcal exercise group lost 4.3% of their body weight and those in the 600 kcal exercise group lost 5.7% of their body weight. The conclusion drawn from these results was that aerobic exercise can cause weight loss and that there is no significant difference in the amount of weight loss between men and women. They were randomised into one of three groups: the resistance training group, the aerobic exercise group and a group that combined both aerobic exercise and resistance training. For the best chance of losing weight, it is recommended that you try to incorporate both types of exercise, along with dieting, into your routine. For example, if you are going to start weight lifting, it is recommended that you start with much lighter weights and gradually work your way up to the heavier weights. Cardio and weight training are two different types of exercise that are both associated with weight loss. Cardio consists of physical activities that you can do over longer periods of time, such as running, swimming and cycling, while weight training is a type of anaerobic exercise that your body can only manage to do over a short period of time. If you want to use either of these types of exercise for weight loss, it is always recommended that you stick to a healthy diet, as this should help with your weight loss efforts and it should benefit your health in other ways.
However, there’s often a lot of confusion as to which workout mode — fat burning, or cardio — is the most effective approach to take when trying to lose weight. Fat burning mode would seem like the logical choice, based on the fact that the body actually burns a higher percentage of fat (compared to carbohydrates) at lower levels of exertion. When working out in fat burning mode, you are working out at a pace that allows lots of oxygen to be delivered to the muscles. Therefore, you are burning a lower percentage of fat when in this mode. However, if weight loss is your goal, the fact is that you will burn more calories and more total fat overall by working in the higher intensity cardio mode.
If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of Fruit-on-the-Bottom. How often you need to do cardio for weight loss. Again, you don't need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up. How hard you need to push for weight loss. You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. However, picking up the pace allows you to burn more total calories, as well as more fat calories. So at the fast pace, you burn more than double the calories and 10 more fat calories. If you go slower, you may be able to exercise a lot longer, so you'll end up burning more calories and fat that way. "Maximize your workout and burn over 1,000 calories per hour!" That's a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism.
The short answer is any exercise that you do and enjoy regularly is the best. I don’t believe one is better than the other for fat loss. Food and mindset have a bigger impact on results than exercise does. But what i want to stress here is that there are many ways for us to exercise and get physical activity into our lives. Like i keep saying the best exercise is the one we enjoy and the one we stick too. Cardio is and has been the go to exercise for weight loss. It brings me back to the idea that all of our results and challenges and of course change happens at the mental level first. But what about the the actally nitty gritty of exercise? Remind yourself that you are doing yourself good and you are miles ahead of anyone else who is still sitting on the couch. Setting goals is something you will here all the time. And i’m talking about just going for something as simple as a walk.
And the 20% cardio won't mean * if your diet is screwed up. And since cardio can only build on the quality of your diet, if your diet is crap, the cardio will not do much for you. Going for cardio, watching those cals, and the only thing that can happen is losing fat, losing weight, their initial goal. Go back, with the cardio and then go forward for gaining muscle. A hour, 3x/week of either, and the cardio leaves you leaner. And for a guy looking to lose weight, diet simply becomes a bigger portion of the effort, but cardio remains essential. Cardio can increase the conversion rate of fat enzymes into energy, but that does not have as big of impact as increasing lean muscle mass and altering your body composition. I'm not sure what you mean by "skinny fat" as what you predict for someone who chooses to get lean with diet and cardio, as opposed to diet and lifting. But if his priority is to gain muscle, and he doesn't mind as much having the extra blubber for a little while longer, do less cardio, and more lifting. I meant that if one was crazy for cardio, but skipped the weigths, you'd be thin and fit, but less muscular, though lean and un-soft.
Simple: Cardio is not the fastest way to lose weight, and it's certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. Strength training, however, builds muscle, and more muscle helps you burn more calories - even when you're doing nothing but sitting on the couch. The more muscle you have, the more fuel you are constantly burning. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally. It takes a lot of work both in and out of the gym to get big or bulky. "So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat - not give up weight training." So even if you're working out just as hard as a man, lifting the same amount of weight and gorging on calories, you still won't see the same results with regard to muscle building. Instead of big and bulky, they will be the type of long and lean muscles many women desire. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well. There are many different ways to get into shape, and while running is great, it's just one option you have at your disposal. For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. As with any program, though, you have to put in the work.
For example, a Duke study was published a couple of weeks ago that researched whether cardio vs weight training is better for weight loss . With a reputable university behind the study and the media fervently promoting it, you are led to believe that if you want to lose fat optimally, you should only do cardio training. When the researchers claimed that the “optimal mode of exercise for reducing fat mass” they claimed that the aerobic training group who lost only 3.6 pounds of fat in 8 months was the best way to do this. 3) Cardio Group Did Not Burn The Most Fat – The researchers claimed that the aerobic training group was the group that lost the most fat, but in actuality it was the combination group who lost 5.4 pounds of fat (they also gained some muscle). This is still not a huge amount of fat loss over 8 months, but is better than the aerobic only training group. 4) Weight Training Exercise Selection Not Very Effective – Researchers only stated that the resistance training group used 8 machines that worked the entire body. 5) Weight Training Routine Not Very Effective – In addition to that, these circuits took anywhere from 10-12 minutes to complete the 8 machines. Lastly, the cardio training group didn’t see the best results; the training group that included both strength and cardio did. Those in the aerobic group were able to maintain most of their muscle mass and lost fat, but what the study didn’t highlight are other benefits of resistance training or the combination of both, better known as concurrent training. Other studies, with a more intense exercise protocol, have shown that weight training before cardio training enhances fat burning during the session 2 , and that overall resting energy expenditure is increased following weight training. Also, recent research is indicating that concurrent training (both aerobic and resistance training), might be the best mode of exercise for fat loss.
Our expert highlights the main differences between cardio training and weight training. The science behind fitness and health can be confusing—and it's certainly ever-changing. This week, our expert breaks down the main differences between cardio training and weight training. Q: What's the difference between cardio training and weight training? A: If you’re after general conditioning, maintaining existing muscle mass and keeping body fat to a minimum, you’re going to need to make a focus on balancing both cardio and weight training. Focus on 3 to 4 lifting days and 2 to 3 cardio days in order to promote the results you’re looking for in this respect. Train for muscular endurance in the weight room and up your reps to above 10 per set. 30 to 45 minutes is a good guideline, as the muscular endurance and aerobic capacities will be challenged greatly. This can do well to offset the conditioning one can lose during certain phases of training (like a bulking phase, where you’re eating more and making less effort to drop body weight or body fat). A smart resistance training program can at least counter these effects – so be wise and make cardio supplement your weight training. About the Trainer: Lee Boyce. A former Kinesiology Major, Lee competed as a sprinter and long jumper at the National level.
As you get your own beach body ready for the warm summer months, you may be wondering where you should place the majority of your focus: cardio or weightlifting. Cardio and weightlifting are an integral part of any successful fitness program, along with nutrition, of course. It generally comes down to tailoring the amount of cardio you do to the amount of weightlifting. The effect cardio or weightlifting has on your physique is dependent on a variety of factors, including how much cardio or weightlifting, what types of cardio or weightlifting, what you’re eating, what your fitness goals are, and your body type. “Cardio aka cardiovascular exercise gets your heart rate up and gets more oxygen pumping through your blood. With strength training, you are switching on more of your muscle fibres and raising your metabolism so there's more active tissue in your body. If you’re thinking about foregoing any weightlifting or resistance training while focusing solely on cardio, then check out the physique of any long-distance runner and you’ll see what road you’re heading down. For anyone looking to take the opposite approach by foregoing cardio, don’t expect to meet any weight loss goals, especially if your body type is endomorph, meaning your body retains fat and has a harder time dropping it. Finding the correct balance between cardio and weightlifting is all about experimentation. For example, start off with four days a week dedicated to an hour of weightlifting and the remaining three days dedicated to 30 minutes of cardio. While the amount of cardio needed to lose weight is clearly more than the amount needed to build muscle, cardio is still necessary to build your ideal physique.
Finding the Right Balance of Cardio and Weight Training. Resistance training when done in circuits with cardio intervals is the best way to lose weight for the following reasons: Resistance circuit training burns more calories than straight cardio both during the workout and after. This is because you are getting the benefits of a resistance-training workout and a cardio workout all in one. Additionally, you will burn more calories for up to 24 hours after weight lifting than you would with cardio alone because your body has to work hard to return your muscles to a pre-lactate state (the state before training). Your muscles need adequate rest and recovery time for best results, but you can do as much cardio as you want.
A combination of cardio and weight-training is most effective for weight loss. Do You Count the Calories Burned in Your Total Calories for the Day When Trying to Lose Weight? Since burning calories helps you lose weight, cardio seems the obvious choice for weight-loss exercise. After all, it's not up for dispute that cardio burns more calories than weight training during a session. But the answer as to whether weights or cardio is better for weight loss isn't so simple as the number of calories burned in one workout. To achieve a slim physique, you need to build muscle mass, which helps your body look toned and burn calories all day long. Go for a run and sweat; you almost feel the calories pouring out of you. In the short term, the Duke University researchers concluded that cardio exercise is optimal for shedding extra weight. If you are dieting along with the cardio exercise, your body may begin to eat away at your muscle for fuel. Couple this with the natural loss of muscle mass that occurs with age, and you end up with less muscle despite your daily slog on the treadmill. If you're short on time, consider combining cardio and strength training in a circuit-style format in which you do a minute or two of cardio between each set of weights.
Question: "I put on some weight around my midsection for the holidays and I'm ready to work it off. Answer: Surprisingly, there are a lot of people who start the New Year desperate to lose their holiday weight that they just run…and run and run and run. Weight training can yield very similar results to cardio. Additionally, weight training has the added benefit of improving insulin sensitivity. Start a challenging, progressive weight training routine that includes cardio. But don’t ditch the weights in favor of cardio to lose weight or you can substantially slow your rate of fat loss.
You may dislike cardio, but don't treat it as an afterthought! It's a necessary evil you toss in at the end of a workout, and the specific variety doesn't matter so much. Not only are they not doing the most effective cardio training they could be, but they also put themselves at risk for overuse injuries and muscle loss. On the other hand, if you stay mindful of both the quantity and quality of the cardio you do, and it can make all the difference in your energy level and appearance. Let's go over some of the top cardio training mistakes many weightlifters make, so you can make sure you don't follow in their footsteps. So don't do the same with your cardio. You probably heard by now that fasted cardio training first thing in the morning is excellent for fat loss, and that interval training generally beats out steady-state cardio training. Put two and two together and it's sure to be the most unbeatable cardio program ever, right? Mistake 3 Relying on Cardio Training to Create the Deficit. Many people figure that since cardio is difficult and it makes them sweat, it's all they need in order to create the caloric deficit necessary for fat loss. A tip: If you "have to" do an hour or more of cardio per day just to burn off the extra calories you consumed, the answer is to look at your diet. You can spend all day on the treadmill and never outrun your bad choices. Probably not, but they take away from the intensity you could otherwise be applying to far more effective cardio or weight training.
From my background knowledge and research to date, the statement, whereby "resistance training is as effective as cardio training for fat loss" is only correct in a "time relevant" context. Therefore, to lose fat relatively quickly (i.e., several weeks) and to a greater initial extent, cardio training is essential for the high calorie consumption. In the long term, however, to keep the fat off and decrease the susceptibility to gain fat, resistance training and an increase in muscle mass is required (not to forget the equally, if not more, important nutritional and lifestyle factors). So, if the aim is to increase calorie utilization, lose body fat and keep the fat off, incorporate both cardio training and resistance training into your program. Some preliminary research has found that, in regards to resistance training, while men increase in lean body mass more than women, women tend to loose more visceral fat (fat around the body’s organs) than men.* Apart form the benefits of long term fat utilization, resistance training increases bone loading, a key component in minimizing bone loss and delaying Osteoporosis, a major concern for many women of all ages. With this in mind, however, scientific research that transcends to the general population when considered in relative terms finds most cardio-based training sessions to have a higher calorie utilization and MET ratio than recreational weight training (see references below). Interestingly enough, I tried to compare the effects of resistance training to aerobic classes and running with a colleague in 2000. We measured heart rates during and for the first 60 minutes following weight training sessions, aerobic classes and treadmill and road running training sessions. Both of us had similar results when running on the road or treadmill for 30 minutes flat out (the average weight training session went for 28 minutes). We both agreed that the neurological demands were higher for my partner during resistance training than they were for me (his relative load for both exercises was higher than mine). With this in mind, I have found the greatest potential for fat loss and maintained fat loss to be in those who perform both anaerobic/aerobic conditioning and resistance training. It is the subtleties of the exercise prescription and training dose that varies. The study by Morgan, Woodruff and Tiidus (2003) did find that women consumed more aerobic energy than men during weight training. My concern with mentioning this study is that, like the fuel source and exercise intensity research, it can easily be taken out of context and people will think that this means women will burn more fat during weight training than men when this is NOT what the study found.
However, in my opinion, there is a difference between weight loss and fat loss, and if you ask me you should be aiming for fat loss. Well in my opinion and from personal experience, the best fat loss method I have found comes from doing strength training and HIIT (High Intensity Interval Training). However, if you want to get the best results possible and get lean and toned, then cardio alone won’t do the job. That’s because in order to burn more fat, you to have get lean muscle, which means you need to incorporate resistance/strength training into your exercise routine. It will shape and tone your body and trust me you will still look feminine. And the only way to get muscle is lifting weights. Now whilst cardio may burn more calories in the instant of exercise, resistance/weight training will keep your body burning calories long after you have finished your session. Plus muscles burn far more calories than fat, so the more muscle you have the more calories you will burn, turning your body into a total fat burning machine. That’s why I will always incorporate strength training into my programs and my own routine. With HIIT training, you create metabolic changes in your body that will make you burn fat more efficiently. HIIT raises your natural metabolism so you’re burning fat for hours after your workout, and allows your fat burning hormones to work for you rather than against you. Clinical studies have found that HIIT - exercising for short intervals, with rests between exercises – helps to produce this effect and in turn helps you lose body fat faster. However, I don’t believe cardio by itself will give you the toned body that most girls want. So if fat loss and toning is your goal, start incorporating weights and HIIT into your routine, or check out my F. By doing this you will maximize your results and get the body you’ve always wanted.
How to Lose Fat with Cardio: Long Duration Cardio vs HIIT. And should you do long duration cardio or HIIT? This article will teach you how to really lose fat with cardio. Long Duration Cardio. Burns more fat and increases your cardiovascular fitness more than long duration cardio does. Long Duration Cardio or HIIT? If you’re a beginner with 20-30% body fat, lose fat using long duration cardio. How to Do Long Duration Cardio. I recommend long duration cardio if you have zero endurance. Harder, but you have more rest days and can do more cardio.
Should you start with cardio workouts (running, swimming, biking, cardio machines at the gym) or resistance training workouts ( lift weights or PT). To optimally burn stored fat, you need to take into consideration nutrition and understand how the body uses food for energy. To burn fat at optimal levels you need to be primed with water (not dehydrated), and you need to have used up most of your glycogen stores (blood sugar energy - a.k.a. If you like to do cardio first, that is fine. You can get used to it, but it usually requires rest periods and some sort of sugar/electrolyte replacement drink to help you through the workout. In fact, you should combine protein rich foods and carbs like fruit to give you the energy needed to get through the workouts. Better yet, just lift first if you want to be strong and supplement your lifting with some cardio workouts for overall health and fat metabolizing. So, it is beat to train the way you test. The difference between fitness test training and the above goals, is that you will be mostly anaerobic throughout the test and given a few minutes to recover for the next exercise. Some tests are different and may have cardio at the front and back ends of the test. Find out what works for you by testing the nutrition prior to and after workouts and playing with the order of your workouts. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness e Book store and the Stew Smith article archive at Military.com.
If you're trying to lose weight , cardio exercise is just one of the things you need in your weight loss toolbox. The trouble is figuring out how much you need, how hard to work and the best cardio exercises . How Cardio Helps You Lose Weight You already know that you lose weight when you burn more calories than you eat. You can do cardio most days of the week - With strength training , your muscles require rest to recover and grow stronger. You know cardio is important for weight loss , but which exercises are best and how much do you really need for weight loss? To get an idea of just how much cardio can do for you, check out the following list of common exercises. As you can see, everything from walking to cutting the grass can burn a significant number of calories, which is one reason cardio is so important for losing weight . How Much Cardio Do You Need? But, the truth is, how much cardio you need varies from person to person and depends factors such as: If you're a beginner, start with 3 to 4 days of the cardio exercise of your choice, working at a level you can handle. Work your way up to 5 to 6 days of cardio and try to vary what you do and how hard you work. You can learn more about different levels of intensity in Burn More Fat with Cardio Exercise .
The science behind fitness and health can be confusing—and it's certainly ever-changing. Q: How can I get the best mix of cardio and lifting to burn fat? Strength training moves like dead lifts, squats, pullups, pushups, and lunges should form the basis of your workout. If you hit the gym three times a week, focus on total-body strength training your first two days and metabolic conditioning (“cardio”) on the third. Redefine Cardio – Make traditional strength training your bread and butter and end with cardio. As opposed to Tabata, which is 20 seconds on and 10 off, the extended rest allows you to push past your anaerobic conditioning point for a more complete recovery , allowing you to go harder for the next set. Bend and Pull – Lower your risk of injury and work the body diagonally by alternating between pulls and pushes. Think of the body in quarters: the upper and lower and the front and back. Work out in non-competing supersets—let the quads rest while working out the back and vice versa— to prevent burnout. You might feel like you can go again in the yellow but waiting for the green allows you produce more power and strength the next time rather than struggling to maintain crappy cardio.
You know you need to exercise but there are only so many hours in the day and you want to make most of your exercise time. Calorie for calorie you'll burn more with cardio but that's not the whole picture. However, once you stop your cardio workout, the calorie burning is done. Oh, you'll still burn calories as your body functions but the results from your cardio are essentially done the moment you stop moving. With weight training, you continue to burn calories as your muscles recover. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on any product label or packaging. Sattele's Rapid Weight Loss Program or one of the treatments/procedures discussed in this site, you should consult further with a medical professional first.
Is strength training or cardio training more effective for weight loss? Topics Wellness Weight Loss Exercise For Weight Loss Is strength training or cardio training more effective for weight loss? Cardio training will get your heart rate up and help you burn calories, but the resistance training will add fat free mass (muscle) and lower your body fat percentage. Both strength training and cardio training can be effective for weight loss and weight management. With strength training, and the increase in muscle you will burn more calories at rest. I have to say that a combination of strength training and cardio training are effective for weight loss. Strength training is more effective then cardio for weight loss. This will in effect have your body burning more calories after the exercise than before, and is vital in working towards weight loss. Strength training and cardio work best or most effective together for weight loss. Both strength training and cardio are important in a weight loss regimen. The best way to lose weight would be a mix of both cardio and strength training. Both strength training and cardio are beneficial forms of exercise that one can do to assist in burning more calories throughout the day. Strength training allows the user to create muscle size and strength, the benefit in this is that muscle burns more calories at rest. A combination of strength training and cardio exercise is ideal for weight, i.e.
And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. To resolve the strength vs. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons - and the cartilage in between. That is, unless you hit the weight room. D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. D., an American College of Sports Medicine - certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat - the kind that wraps around organs and constricts blood vessels. Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. Strength's edge For a speed boost, strength training is essential - especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot.
So, cardio vs weights is a topic that we get asked, as personal trainers all the time. We often get people telling us that their friend does one or the other and swears by it for weight loss. The first thing that you should ask yourself when thing about cardio vs weights is what your ultimate goal is. You should also ask yourself what you want to get from the exercises you are about to put yourself through because both of these questions and their answers can help make a difference and get your closer to your goal. Cardio vs weights – the facts. Weights will help you lose body fat, but cardio will just make you better at cardio. Also, if you do too much cardio and don’t give your body time to rest and recover properly then cardio will actually contribute to thing that you don’t want to have and that is weight gain. Whereas weights are a great way to lose fat and get stronger while doing it, but it can also be a negative if your weight isn’t the actual issue. You may weight more when you lift weights, but you will look smaller when you look in the mirror. If you need to lose weight and body fat isn’t an issue then by all means do the cardio your body is craving. For more on how to lose weight and how you can optimize your potential, feel free to get in touch with our personal trainers today to talk more about cardio vs weights at Thanyapura.
As long as there have been people trying to lose weight, there have been people debating the weight loss benefits of cardio exercise versus strength training. The Harvard School of Public Health study found that men who completed 20 minutes of weight training each day saw a smaller increase in belly fat than men who spent the same amount of time on a cardio workout. And the men who added both strength training and cardio to their daily routines fared even better. So what's the bottom line? And what's the deal with muscle weighing more than fat? Check it out in the podcast above.
This question is on everyone’s lips when they first want to lose weight “Should I start with cardio or weight training?” Hearing the words that cardio will burn more calories than weight training in a shorter amount of time, is all that most people need to jump on the treadmill and disregard the weights rack altogether. Although this is true, weight training has added benefits for your body that you simply can’t achieve with doing cardio alone. For example, if you want to focus on fat and weight loss, then LISS (Low Intensity Steady State) is perfect. When you are jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy. Although doing steady state cardio (walking or running at the same pace) may burn more calories per minute, resistance training will continue to burn calories even AFTER you have completed your workout! Another great thing about resistance training is that you lose mainly fat, compared to cardio where you can lose a variety of different body masses. As you can see, cardio and resistance training have their advantages, but my answer to what is best for weight loss? If you have a lot of weight to lose, cardio is a great stepping stone for increasing your fitness levels and burning calories quickly. This stands for High Intensity Interval Training and this is a GREAT way to boost your body’s fat burning ability. This type of training gets your heart rate up fast and it burns more fat in less time than any other workout. This is the best way to achieve weight loss and strengthen your muscles, which together, create definition and tone.
Weight Training for Fat Loss. Although cardio and weight training provide numerous health benefits, cardio supports fat loss to a greater extent than resistance training. Instead, weight training benefits weight maintenance and may be combined with regular endurance exercise and dietary restriction for successful weight loss. Caloric deficits are required for weight loss and occur when your body burns more calories than ingested. Exercise and dietary restriction contribute to deficits and can be managed to fit your weight loss goals. Weight Training and Weight Loss. Weight training promotes muscular strength and endurance but burns fewer calories per minute than endurance, or cardio, exercise. For example, fewer than 150 minutes of weekly physical activity promotes minimal weight loss, while 225 to 420 minutes of weekly exercise can result in weight loss greater than 3 percent of your starting body weight. Although lower-intensity exercise utilizes fat as fuel, higher-intensity exercise burns more calories per minute and holds superior weight loss potential, as stated by ACE. Although a combination of dietary restriction and exercise expedites fat loss, Donnelly and colleagues advise against daily caloric restrictions greater than 700 calories when combined with an exercise program.
Cardio vs weight training for fat loss. Apparently there is a debate between cardio fans and weight training fans about which is a better tool for fat loss . Okay so let’s get to the point – Cardio vs Weight Training For Fat Loss. There are many types of exercises you can perform that constitute cardiovascular exercise (including weight training), but for the sake of this article lets ignore this. There are also two forms of cardio – high intensity and low intensity. In terms of fat loss there is one clear winner and that is High intensity cardio. This is due to High intensity cardio , burning more calories during the exercise and afterwards. An exercise that produces a higher EPOC is a better fat loss exercise, and cardio workouts that have a higher intensity produce a lot more EPOC than lower intensity. However, the downsides of cardio – both high and low intensity are numerous. Most forms of cardio only focus on the lower body, which leads to strength imbalances and again is not as efficient as full body workouts for fat loss . Weight training is superior to cardio for fat loss, as it burns as many if not more calories during a workout, produces a higher EPOC level afterwards, and works the whole body , rather than just the legs. Weight training is also efficient, you can exercise at a very high intensity with weight training and be finished within 45 minutes having burnt the exact same amount of calories as someone running on a treadmill for 2 hours. Weight training is without a doubt the superior fat loss tool, and in a cardio vs weights battle it would lie whimpering in the corner after 20 seconds of the first round. In this case you can have your cake and eat it too (cake in this metaphor = exercise, DO NOT eat cake!) spend 40-50 minutes weight training and then finish off with 5-10 minutes of high intensity cardio.
Curious to know the difference between “caloric weight loss” and “hormonal fat loss”? The weight you lose and calories you burn may or may not be fat. Following the “eat less, exercise more model” is playing the weight loss game. Caloric weight loss may work in the short run to make you smaller, but even that won’t last as almost everyone rebounds and regains the weight. The caloric weight loss game is not a smart lifestyle approach to a permanent body change. The fat loss way is a hormone centered approach. I know not everyone is a biochemist, and that the idea of “hormonal fat loss” versus “caloric weight loss” is a novel concept. You don’t need it to tell you if your hormones are balanced for fat loss. The right approach for fat loss is to exercise smarter and eat intelligently in a way that maintains muscle and focuses on fat loss exclusively. Want to learn more about the Fat Loss Lifestyle? ME’s Lifestylers Club offers all the tools, resources, and accountability necessary to lose fat, maintain that loss, and never look back.
Fat Loss Wars: Cardio Versus Weight Training! We are going to give weight training a point in the fat loss wars due to the calorie burn after the workout is completed. Find out more right here as the battle for fat loss success heats up between cardio and weight training. Could weight training strictly be used for fat loss - with no cardio at all? Weight Training and Metabolic Increases For The Period Following / The first reason we are going to give weight training a point in the fat loss wars against cardio training is due to the calorie burn after the workout is completed. What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body. Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7. Moving on, another big benefit that weight training has over cardio training is that it will completely allow you to reshape your body. Cardio training generally will help you lose weight, however typically this weight loss is going to be a bit of a combination between fat and muscle; therefore what you're left with is a smaller version of your current self. Another difference between weight training and cardio training is the type of hormonal environment they promote. Since you must burn off 3500 calories in order to lose one pound of body fat, if you do enough of these cardio sessions, and make sure you're not eating these calories back, weight loss will take place. It's time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain.
Cardio, like you only have one choice, and no one has ever decided that maybe they could do both, or something. Generally speaking, anaerobic activities are the ones that are short in duration and requiring a lot of power, and aerobic ones are longer duration of a sustained effort. The Phosphagen System (Anaerobic) – This is the short-bust, high-intensity power stuff like weightlifting and sprinting. Here is a breakdown of exercise duration, the respective intensity, and the energy system(s) used: Now that the primer on energy systems is done, let’s compare the pros and cons of weights and cardio. And I have objective street cred, because I qualified for and ran the Boston Marathon. This can be a con, but when you find a great trainer they can change your life for the better. If you have the time and inclination, you can’t lift weights for hours at a time, day after day – your body just can’t handle it. There are many forms of cardio, but the big three would be those that make up the triathlon: swimming, cycling and running. And the bullshit . Engaging in a lot of cardio wipes you out, and makes it harder for you to get to the gym and lift those weights, or work as hard when you do go to lift.
The answer: It depends what you mean by "lose weight." If you are in an epic battle with your scale, cardio is the way to go. Still, cardio doesn't do much for your muscles. Case in point: In one Penn State study, dieters lost 21 pounds whether they performed cardio or strength training. Strength training is the number-one way to build more muscle. A fitness plan that includes both cardio and strength training.
Simple: Cardio is not the fastest way to lose weight, and it's certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results. Instead, do this: Perform strength-training exercises with a moderate resistance for two to three sets of eight to 12 repetitions, focusing on the big muscle groups like your chest, back and legs. Instead, do this: Learn to lift with free weights, and make those the cornerstone of your program. If you don’t enjoy running, try different options like the rower, kettlebell training or even battling ropes if your gym has them available. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. Strength training, however, builds muscle, and more muscle helps you burn more calories - even when you’re doing nothing but sitting on the couch. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally." It takes a lot of work both in and out of the gym to get big or bulky. "So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat - not give up weight training." Instead of big and bulky, they will be the type of long and lean muscles many women desire. If your goal is to look, move and feel like an athlete, you need a different approach. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well. For those of you who like to run, it is one way to improve your fitness, but definitely not the only way.
All cardio and no strength isn't just boring, it may cause you to burn fewer calories overall. When it comes to doing a full, high-intensity cardio session and an entire resistance training workout, perform each on separate days, Vastola says, so you can give both your all and burn more calories in the process. You Should Burn At Least 500 Calories During Your Cardio Sessions. The "fat-burning zone" of about 65 percent of your max)—however that's not necessarily what you need to focus on for weight loss. “The higher the intensity of your workout, the more total calories you will burn," says Marta Montenegro, a certified strength and conditioning coach and adjunct professor of exercise and sports sciences at Florida International University. But before you go switching all of your cardio sessions to high-intensity, maximum-effort training, remember that this type of exercise isn’t without its risks, such as injury and overtraining fatigue. The trouble with this theory is that the large muscles that power you through your cardio exercise rely heavily on a combination of carbs and fats for energy. When you run or bike on an empty stomach, your body will turn to the carb and fat fragments in your bloodstream and muscle stores, not to the fat in your fat cells to energize your workout, says Michele Olson, Ph. All the training you do to cross the finish line makes your body efficient at conserving energy so you can go the distance, and as you increase endurance, you’ll gradually start burning fewer calories during your runs, says Jon-Erik Kawamoto, a certified personal trainer, strength coach, and former competitive runner. Great for your race, but the exact opposite of what you need to lose fat.
Is Cardio, Weights, or Diet Best for Fat Loss? Does the "Holy Grail" of fat loss exist? When it comes to the “Holy Grail” of fat loss, what do you think is best: cardio, weights, or diet? It means that the best fat loss results come from getting adequate calories and nutrients in your diet while at the same time exposing your body to a variety of activities that include both cardio and weights. So to get the most bang for your fat loss buck…
Pairing Cardio and Weight Training for Maximum Fat Loss. How to Maximize Your Fat Loss with Cardio and Weights. You may see cardio and weights as two distinct types of exercise, but when you put them together, you have the most powerful combination for fat loss success. One of the perennial questions about exercise for weight loss (fat loss) is whether to concentrate on aerobic exercise (cardio) or weight training and resistance exercise . Cardio and Weights: The Importance of Continuous Movement. Scientific studies pop up from time to time showing a certain level of fat loss with cardio versus weights - and for the most part cardio outperforms weights in any reasonable comparison. Advantages of Cardio for Fat Loss. Of course, cardio is the best exercise for cardiovascular and cardiorespiratory (heart and lung) fitness. 5 Tips to Build The Best Program for Fat Loss with Cardio and Weights. For best weight loss success in your exercise program, combine weights and cardio and a little high-intensity interval training when you get fitter and you can manage it. That's the success secret of exercise for weight loss.
Take a look at the cardio room and take a look at the weight room, which is going to be more popular? This, is the main difference between cardio and weight training. The focus of this exercise is not to help with your cardio vascular endurance - Cardio does that. I think the real question is what's a better fat burner, weight training or cardio? That goes for both, cardio and weight training. So, if your goal is to lose body fat, the question becomes, What's better for fat loss, cardio or weight training? Well, as I said before, it's a matter of exercise intensity. So, the question is not so much as cardio versus weight training it becomes, what is harder to do ? This reinforces the ideas around weight training and fat loss. All in all, with my weight training and cardio, the workout takes about an hour and 15 minutes to do. That is how I see the cardio versus weight training debate.
Let’s say you want to lose weight, and you want to do so in the fastest way possible. I will have a decision for you by the end of the battle. If you are interested in getting in shape, the MOST important thing you can do for yourself is adjusting your diet. Cardio is the most basic thing you can do when it comes to burning calories. If you want to read about how cardio doesn’t really burn any extra calories, you can read this fascinating article from NYT which is loaded with studies and references on the subject at hand. If you have the desire and willpower, you can burn calories all day long, like the guys in Born to Run . Essentially, when you do high-intensity interval training (HIIT), your body and metabolism function at a higher rate of burned calories for hours and hours afterwards. Now, the bad thing about HIIT is that it takes your body quite a bit of time to recover, and you can really only do it for 20-30 minutes at a time before you get too exhausted to continue. The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). By doing these exercises in a circuit without stopping, keeping your rep ranges in the 8-12 range, your body will get a super workout, you will build muscle, and you’ll burn calories at an accelerated rate for reportedly up to 38 HOURS after your exercise. However, due to the stressful nature of Weight Training and HIIT, you can really only do those activities for 30-45 minutes before your body gives up and needs a few days to recover. Cardio doesn’t have as nearly as stressful an impact on your body, so you can go for hours and hours and hours and do it again the next day (provided your body is in shape). If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week. You have all the time in the world.