Cardio can put pressure on joints, muscles, tendons and ligaments. You need to pay attention to your body. When it tells you that things are hurting, stop the cardio. Add years to your life. Cardio optimizes longevity. It reduces obesity , heart disease, type 2 diabetes, high blood pressure, strokes and osteoporosis.
A tougher heart pumps more blood and circulates oxygen proficiently throughout your body. Cardio and or aerobic activity stops inflammation and all the good things in your blood goes up quickly. So is weight training more effective than cardio? In some areas, yes and in some no. The conclusion is, you need to utilize both systems in your workouts to achieve the optimum health you deserve. HealthStatus has been operating since providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment , body fat and calories burned calculators.
The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years. This is regurgitated lazy journalism, with not one source. Despite being scientifically incorrect to make blanket statements, the author does not have facts to support his thesis. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.
HealthStatus 3 0. Weight Lifting Diets help you lose weight and resistance training changes your body composition. Cardio Run, run, run, sweat, sweat, sweat. About Latest Posts. Follow us. The Pain of Scoliosis Previous post. HealthStatus HealthStatus has been operating since providing the best interactive health tools on the Internet, millions of visitors have used our health risk assessment , body fat and calories burned calculators.
Related articles. One Comment This is regurgitated lazy journalism, with not one source. For most types of exercise, a more intense workout will increase the number of calories you burn afterward 8. Also, weight training is typically more effective than cardio at increasing the number of calories you burn after a workout.
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 bursts of very intense exercise alternated with low-intensity recovery periods 9 , You can use HIIT with a variety of different exercises, including sprinting, biking, jump roping or other body-weight exercises.
One study compared the calories burned during 30 minutes of HIIT, weight training, running and biking. Research examining more than overweight and obese adults found that HIIT and traditional cardio reduced body fat and waist circumference to similar extents Some research estimates that you may burn about calories in 30 minutes of either cardio or HIIT if you weigh about pounds 73 kg One of the potential benefits of HIIT is that you can spend less time actually exercising, since rest periods are included between the intense periods of activity.
Some research shows it may burn more calories than weights or cardio. Overall, it can produce similar weight loss to cardio, but with less time spent exercising. It has published evidence-based recommendations for weight loss Overall, the ACSM states that less than minutes per week of moderate or vigorous physical activity like cardio is probably not enough for weight loss.
However, it states that more than minutes per week of this type of physical activity is sufficient to help produce weight loss in most people. In addition, research shows that people tend to lose more body weight when they have higher levels of physical activity If your muscle and fat change by the same amount, the scale may stay the same, even though you got healthier.
One large study in overweight or obese adults helps put everything into perspective regarding exercise and weight loss. Participants were divided into three exercise groups: cardio, weights or cardio plus weights Overall, the cardio-plus-weights group had the best body composition changes. They lost weight and fat, while also gaining muscle. This means that a program that combines cardio and weights may be best for improving your body composition.
Summary: Cardio is more effective than weight training at decreasing body fat if you do more than minutes per week. Weight training is better than cardio for building muscle. A combination of cardio and weights may be best for improving your body composition. Regardless of which one you prioritize, cross-training can reduce muscle loss associated with solely steady-state cardio, and can enable many people to see greater fat loss. Cross-training has also been shown to lower risk factors for cardiovascular diseases more than weight or cardio training alone — and can reduce chances of injury.
Overall, the ACSM recommends people program their weight training primarily around compound movements like pull-ups or squats , which involve multiple joints and several muscle groups, instead of isolation movements such as bicep curls and leg extensions. It also advises hitting every major muscle group. For those focused on improving strength or size , it may be best to do cardio and lifting on separate days, or at least after lifting. Performing HIIT or cardio on the same day as weight training, especially doing them before , has been shown to compromise strength and mass gains.
Werner recommends that people looking to get into weight training or cross-training consult educational strength and conditioning books, such as those published by the ACSM. But the most important thing, says Werner, is for people to know why they're training, and to have concrete, non-aesthetic goals. Coming up with performance-oriented goals , such as running a certain speed or lifting a certain amount of weight, can enable people to tailor their workouts towards achieving a specific objective, see more progress more easily, and feel more motivated on an off day than they can by just resolving to "look better.
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Ian Graber-Stiehl. Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board.
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