Many people who’ve decided to lose weight find themselves confuse with a tricky question — should they do cardio or lift weights or both? This article will help you in understanding which form of workout is important for weight loss.
In this research et.al found that https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552187/. Physical Performance Test score has increased more in the Combination training (weight training and cardio) than in the aerobic and resistance groups separately. Peak Oxygen Consumption increased more in the cardio and combination group as compared to weight training alone. Strength increased more in the combination and weight training groups than in the cardio group. Body weight decreased in all exercise groups whereas Lean mass decreased less in the combination and weight training groups than in the cardio group.
Research has showed that body composition can be alter effectively when healthy diet is combined with weight training as compared to endurance training or combination of both. This combination can help in reducing total cholesterol, triglycerides and low-density lipoproteins. Cardio training can be effective if performed at high intensity taking heart beat to 60-75% of maximum heart rate and done 4 times in a week. This also leads to improves in cardio vascular disease risk factors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487794/. Therefore, combination exercise training should be recommended for overweight and obese adults in National Physical Activity Guidelines. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499963/
Cardio training may burn more calories per minute than weight training, but weight training will continue to burn calories even after you have completed your workout. In this research et.al found that metabolism to remain elevated for 38 hours after weight training which results in burning of more calories. https://link.springer.com/article/10.1007%2Fs00421-001-0568-y?LI=true. “Muscle is constantly being broken down, recreated, and synthesized. All these processes require energy and the more muscle you have, the more energy or calories you will burn.
Training with cardio is great to build your cardiovascular strength since your heart and lungs work harder when you do it.
Although cardio and weight training are two of the most popular workouts, there are other options. One of these is high-intensity interval training (HIIT), which involves short period of intense exercise alternated with low-intensity recovery periods. Typically, a HIIT workout will take about 10–30 minutes. You can use HIIT with a variety of different exercises, including sprinting, biking, jump roping, squats, deadlifts, push-ups or other body-weight and weight training exercises.
Conclusion is Its time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. ACSM states that more than 150 minutes per week of exercise is sufficient to help produce weight loss in most people which combines with healthy balanced diet.
Both Strength and Cardio training comes with their benefits. Therefore, Strength and cardio training are two legs of a three-legged stool, so we need both. The third leg of this weight loss stool is healthy calorie restricted diet. One of the sample workouts could be for weight loss is 3 days weight training followed by cardio for 15-20 minutes and 1 or 2 days would be for HIIT.
Remember, Fat and muscles cannot co-exist, and muscles will always beat fat. Your body will burn a substantial amount of energy and you will lose weight and lean out in no time, along with a proper diet of course.