When it comes to weight and fat loss, how much you lose depends on how many calories you burn.
Enter the great debate: cardio vs. weightlifting.
While both forms of exercise are essential for overall health, which is more effective for burning calories and fat?
We’re exploring the differences between calorie burning in workouts to help you decide which one is right for you.
Cardio vs. Strength Training Calorie Burn
Generally, there are two forms of exercise: aerobic (cardio) and anaerobic (strength).
Aerobic (Cardio)
Aerobic exercise refers to any moderate cardiovascular activity that is sustained for a more extended period. Examples include jogging, brisk walking, swimming laps, or dancing.
During aerobic exercise, your heart rate increases, increasing blood flow to the muscles and the lungs. You breathe faster and deeper than when your heart rate is at rest, and blood oxygen maximizes. Fat and glucose are the primary energy sources used during aerobic exercise, making it a popular choice for those trying to lose weight.
Anaerobic (Strength)
If aerobic exercise is longer and sustained, anaerobic exercise is the opposite. Anaerobic exercises involve quick bursts of energy performed with maximum effort for a short time. Examples include HIIT (high-intensity interval training), heavy weightlifting, sprinting, and calisthenics. Anaerobic exercise prioritizes strength training and muscle building.
Cardio for Fat Loss
With fat loss, the name of the game is calorie burn. In general, the more intense the aerobic exercise, the more calories you will burn. Remember that you will also burn more calories as you weigh.
For example, if you weigh 160 pounds, you will burn around 250 calories per 30 minutes of jogging at a moderate intensity. If you were to run at a faster pace of 6 miles per hour, you could burn up to 365 calories in 30 minutes.
This is why HIIT workouts are popular, as you can burn the same number of calories in 10-30 minutes as a moderate 30-minute jog.
Strength Training Benefits
While strength training burns around half the calories per session as cardio, your muscles will continue to burn calories after your workout. It may take longer to lose weight, but the long-term benefits are worth it. Strength training strengthens bones, builds muscle, and increases stamina. Your clothes may also fit better despite the unchanging scale as your body replaces fat with muscle.
Strength training is ideal for those looking to gain muscle and increase health benefits over the long term.
Does Cardio Burn More Calories than Weightlifting?
Yes, per session. With cardio, you can burn up to 365 calories within 30 minutes, depending on your weight and exercise intensity. With strength training, you will likely only burn 130-220 calories per 30-minute session using the same 160-pound example. However, your body will continue to burn calories long after your strength training workout, which can lead to fat loss, even if it is at a slower pace.
One study of 119 overweight adults can help us further put the weight vs. fat loss argument into perspective.
Participants were divided into three groups: cardio, weights, or cardio plus weights. After eight months, those who did cardio and cardio plus weights lost the most weight and fat.
Meanwhile, the weights plus cardio plus weights group gained the most muscle. The cardio plus weights group had the best body composition change, losing weight and fat while gaining muscle.
If you want to lose both weight and fat, adding cardio to your routine may be the best option.
How Strength Training Affects Metabolism and Calorie Burn
Weight training is more effective at building lean muscle, which burns more calories at rest than other tissues, including fat. Building muscle mass may also help increase resting metabolism, the number of calories the body burns at rest. As stated earlier, weight training may not directly contribute to weight loss, but it can decrease visceral fat while the scale stays the same as your body composition changes.
It’s also important to note that the effects of strength training on resting metabolism may differ between men and women.
One study measured participants’ resting metabolic rate during 24 weeks of weight training. The men’s resting metabolism increased by 9%, while the women’s only increased by 4%. In terms of calories, men’s metabolic burn increased to 140 calories per day, while women’s reached 50 calories per day.
Is There a Best Exercise for Weight Loss?
In terms of weight and fat loss, the best exercise is the one that gets you moving to burn calories. Exercise alone is also not enough, as fat loss comes down to a good diet and nutrition.
Consider maintaining a calorie deficit and consuming clean, healthy foods for the best results. Weight loss is about burning more calories than you consume.
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Combining Cardio and Weight Training for Maximum Results
To optimize fat burning, combine cardio and strength training sessions each week. The AHA (American Heart Association) recommends at least 30 minutes of moderate-intensity aerobic exercise five days a week or 25 minutes of vigorous aerobic activity three days per week.
In addition, strength training twice weekly will help you build muscle and promote bone health and fat loss in the long term.
Remember that intense workouts like heavy lifting and HIIT can tax the body, so it’s essential to consult your healthcare physician before partaking in rigorous exercise. Start at a pace that works for you and take advantage of rest periods.
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The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
