Cardio and Strength Training: The Eternal Question. These two are very different exercises, and each has important benefits either alone or together, but why should you do one more than the other, especially if you want to achieve certain health goals, such as weight loss? It is common to think that
For example, given that running, biking, and swimming burn calories efficiently, you may have heard that aerobic exercise is the most effective component of healthy weight loss. Or maybe you’ve heard that strength training has a great “afterburn” effect, allowing you to burn calories even when you’re not at the gym. We’re here to distinguish between fact and fiction, to find out why one is better than the other, and why that combination of the two actually works best. .
Of course, the most effective exercise is the one you enjoy the most.as a personal trainer Arusha Nekonam “In my experience, the people who stick to their exercise routine the most are the ones who find exercise they love. So if you love running, keep running. If you really hate weightlifting, it’s very It’s going to be hard.” It’s hard to maintain that habit long-term,” she says. “Regular exercise, whether it’s cardio or strength training, is always better than doing nothing.”
But if you’re torn between cardio and strength training when it comes to weight loss, which one has the benefits? Ask them to design the best program for you. Whether you’re interested in strength training for weight loss or running for weight loss, here’s what you need to know.
cardio and strength training
1. Running Burns More Calories
To lose weight, you need to be in a calorie deficit. Exercise (which burns calories) is, of course, very beneficial here, as you burn more calories than you burn each day.
Luckily, there are plenty of studies out there that reveal how many calories you burn during your workout. Of course, this is all individual and there are many factors to consider such as gender, age and lifestyle factors, but in general running burns more calories than strength training.
research by Arizona State University A 73 kg (160 lb) person was found to burn about 250 calories per 30 minutes running at a normal pace, which could increase to 365 calories at a faster pace. By comparison, the gym only allows him to burn 130-220 calories, which is comparable to walking.
Therefore, if you choose high-intensity aerobic exercise such as running, cycling, or swimming as your workout, you will burn more calories with aerobic exercise than with strength training.
2. Strength training prevents you from burning muscle as well as fat
Unfortunately, running and long-distance cardio are generally very effective at burning fat and burning calories for weight loss. Weight loss involves every part of your body, including water and muscle.
“When you do long-term, long-distance cardio, you’re more likely to start burning muscle than fat,” he says. ultimate performance. She explains that people who drastically increase their running habits all at once without adequate refueling will almost certainly lose muscle mass.
That’s why strength training, along with cardio, is essential, she says. “Strength training encourages the body to retain muscle and utilize stored fat. So if a leaner, more shapely look is your goal, weights are your friend.”
3. Strength training helps you burn calories even after you leave the gym
That’s not to say that strength training doesn’t help you burn calories at all. As mentioned earlier, the session allowed a person weighing about 73 kg to burn up to 220 calories in 30 minutes. Considering that many people spend about an hour in the gym per session at the same pace, you’re burning almost 500 calories per session.
And thanks to the positive effects of strength training on your metabolism, strength training is one of the most effective exercises for building muscle, so you can continue to burn calories long after you leave the gym.
Research shows you have more muscle Columbia University To explain, it means your body needs to use more energy than fat to support muscle movement, so you burn more calories when you’re resting. Metabolism is what converts the food you eat into energy, which is why strength training is known to boost your metabolism. When you run, you burn calories until you stop moving.
4. Strength training can help you eat more and still lose weight
Calorie deficit may sound counterintuitive, but it’s true. “Regular strength training means you can eat more and still lose weight because your muscles need to be nourished to promote muscle growth,” Nekonam explains. To do.
“Combining an overly strenuous aerobic exercise with a very restrictive diet makes it very difficult to sustain. This results in women craving the calories they are missing and eventually ‘junk’.” This often leads to a rebound effect of eating too much food. “They satisfy their cravings. Weightlifting requires you to consume more calories to keep you moving throughout the session, so at the end of the day you eat more but less fat.” It’s a win-win,” she said. she says.
5. Strength training for weight loss is effective for people with menopause
Weight gain is a common symptom for those experiencing the symptoms of menopause. Considering the role hormones such as estrogen play in our bodies, this is a completely natural part of the process.
“During perimenopause and menopause, the production of hormones, including estrogen, in the ovaries declines, and fat cells and adrenal glands begin to produce more sex hormones. Lack of exercise can ultimately lead to weight gain,” says Nekonam.
If you want to avoid menopausal weight gain or lose weight during menopause, strength training is the answer. “It has been consistently shown to improve insulin sensitivity and glycemic control, meaning the body is better able to process, store, and take up carbohydrates when needed, rather than storing them as body fat. she says. “Resistance training also increases metabolic rate in women by increasing lean mass, which typically declines after menopause.”
6. You don’t need a lot of equipment for cardio
Swimming aside, in most cases, cardio wins out in terms of cost-effectiveness when it comes to cardio versus strength training. Most types of cardio don’t require as much equipment as strength training. Strength training requires a minimum gym membership to get started. Experts (and us too!) also recommend getting help from a personal trainer when learning how to start weightlifting, as it’s an activity that’s prone to injury if you’re not in good form. . This, too, is a cost that often exceeds the cost of his best running shoes.
If you’re new to exercise, running is a great way to find yourself enjoying yourself.This is a great sport for so many reasons, but what excites me most is how approachable it is,” says the running coach. Ben Parker. “You don’t need an expensive gym membership, you don’t need a team of people, you don’t need a field or a court. All you need is a running trainer most of the time and you’re ready to go.”
However, if you are about to start running as a beginner, it is important to avoid common running mistakes beginners make, such as going slow and going too fast.
7. Both have great mental health benefits
There are advantages to weighing cardio and strength training, but both activities have many benefits beyond weight loss. In fact, if you want to lose weight, focusing on these rather than the numbers on the scale can make a difference.
If you find that spending time in the fresh air is better for your mental health than going to the gym, running, walking, or other aerobic exercise outdoors may be better for you and you may go to the gym. is higher. However, doing the mental and physical challenges of lifting weights at the same time can boost your confidence, lift your mood, and make you want to go back to the gym the next day.
“We get endorphins through exercise, experience fresh air, and running challenges, pushes, and gives us a sense of accomplishment. It creates a feeling called It’s expensive,” says Parker, who is also the founder of bush, is one of the best running apps for sports beginners. “And no matter how well you run or how long you run, there are new challenges and personal bests just around the corner.”
Regarding strength training, Nekonam says, “Besides the physical benefits of having stronger bones, stronger muscles, and a leaner body, there’s also the mental benefit of knowing you’re fit and healthy and you don’t have to push yourself too hard. There are also physical and cognitive benefits.” “Pain is incredibly empowering. In fact, many of my older female clients find that feeling of mental strength to be energizing and energizing, even more so than physical changes in their bodies.” They say it gives them satisfaction.”
Can weight training alone help me lose weight?
Yes, if you are in a calorie deficit, you can lose weight just by continuing to lift weights. A deficit is when you eat fewer calories than you burn in a day. So if you can sort this out you will lose weight.
However, if you want to learn how to lose weight without dieting, incorporating cardio into your daily routine is the best way to go. “Cardio and weight training are not an ‘either’ or ‘vs’ situation,” Nekonam explains. “Aerobic exercise, especially high-intensity interval training (HIIT), is a great complement to a well-structured weight training regimen and, when used correctly, can be a highly effective tool in accelerating fat loss efforts. Become.”
Should I do cardio or strength training first?
Are you planning to indulge your newfound passion for strength training alongside your regular walking training routine? tell you that you should do some weight training. “Performing endurance training (i.e. running) before strength training can negatively impact strength training performance and adaptation from it,” he explains. “The ‘interference effect’ is the situation in which our bodies make opposing adaptations to both strength and endurance training. This is why I always recommend doing resistance training first. It’s for.”
However, avoid jumping from one session to another immediately if possible. Instead, coaches suggest leaving at least six hours between two-hour intervals to give your body enough time to recover.