Cardio or strength training: which type of exercise is more effective for weight loss
Everyone wants to lose weight for their own reasons. For some, it’s a way to improve their health, get in better shape, and boost their self-esteem. Others are just used to an active lifestyle and see exercise as part of their daily routine.
Losing weight is a long and exhausting process, but the result is worth it. Along with proper nutrition and adequate sleep, sports should also be included in your routine. Ideally, you should work with a trainer who will monitor the correctness of your exercises, the speed of weight loss, and control your diet. And the logical question is: which exercises are better for weight loss – strength or cardio?
What is cardio and how are these exercises beneficial?
At the gym, you have probably heard the terms “cardio” and “strength” training. Both are types of physical activity that engage different muscle groups. When it comes to cardio, the main source of energy is oxygen. During prolonged training, you will notice an increased heart rate. Types of exercises in the “Cardio” category:
· Walking. It can be just fast walking or walking uphill – ideal for beginners.
· Running. A good option for burning excess fat.
· Swimming. A great option for engaging all muscle groups.
· Cycling as an alternative to the previous options.
· The complex Burpee exercise (jump + push-up) is a great way to get your heart rate up.
· Jumping rope is a good workout.
· The “Rock Climber” exercise simulates climbing a mountain and is performed in a lying position.
· Jumping Jacks – spread your arms and legs as you jump.
When it comes to exercise equipment, the elliptical trainer and stepper are ideal for cardio training. The benefits of cardio include reduced stress, a stronger heart (which pumps blood more efficiently) and improved insulin sensitivity (sugar control). The optimal duration of a cardio workout is 20-40 minutes, and a strength workout is 40-60 minutes.
Strength training – the basis for effective metabolism
It is important to understand that strength and cardio training affect your metabolism in different ways. Strength training triggers processes that stimulate active metabolism for 24-48 hours. With cardio training, your metabolism returns to normal immediately after training.
For people who come to the gym to lose weight, this type of exercise is very important. After all, it is during this type of exercise that one can burn 200-400 calories, depending on the intensity. Examples of strength training and exercise machines:
· Leg presses on a machine – a great alternative to squats.
· Leg extension and leg curl machines. Focus on different parts of the thigh.
· Vertical/horizontal pull.
· Chest press, Shoulder Press machine.
· Plank – maintaining a straight body position.
The ideal option for weight loss is a combination of these two types of exercise. Both options accelerate metabolism, but cardio does it more effectively “in the moment”, while strength training does it over a longer period of time. As for the intensity of the workouts, it is best to consult a trainer. Ideally, this should be 2-3 times a week, gradually increasing the intensity of the workouts. In addition, when training, it is important to take into account your personal body type and health.