Weight loss can be quite a struggle for certain individuals. The most challenging aspect can be deciding what kind of exercise will generate the best results: cardiovascular training or strength training. Aerobic or cardio training has been a traditional means of losing weight for generations. A person can burn anywhere from 100 to 500 calories in one bout of cardio, Strength training increases metabolism, the body's capacity to burn energy. An advantage of strength exercise is that it allows calorie burning for up to 72 hours after a session.
Intensity
The intensity of your cardio program should be based on a percentage of your maximum heart rate. Subtracting your age from 220 minus will give you a good estimate of your maximum heart rate. You should gauge your cardio workouts so your heart rates remains between 55 and 80 percent of your maximum heart rate.
The objective of your strength program is to develop lean muscle. This is vital for weight loss because the more muscle you have the more calories you'll burn. You should perform 10 to 12 exercises, hitting every muscle group. You should perform one set of each exercise to muscle fatigue. Bringing a muscle to fatigue means pushing it to its maximum capability, the best way to assure supreme growth. Moving quickly between exercises keeps the heart rate up and maximizes calorie burning.
Duration
The amount of time spent doing cardio should range from 30 to 45 minutes. You should spend about 30 minutes on cardio training on the days you also do strength training. Aerobic training can be in the 45-minute area on off days from your strength program.
A quality strength training session for weight loss could run as short as 30 minutes. This is based on performing one set of each exercise. A maximum muscle recruitment can be attained with one set as long as that set is performed to fatigue, according to the American College of Sports Medicine. Maintaining a quick pace--little to no rest between exercises--is a huge factor in preserving a 30-minute time frame
Frequency
Aerobic training can be performed most days of the week with little chance of overtraining or injury. This gives individuals an opportunity to expend energy throughout their week. This way you don't have to cut as many daily calories from your diet.
Strength training can be done less frequently, on three non-consecutive days. Proper recovery is important in resistance exercise. Muscle grows during rest. not during workouts. Strength training performed too often can lead to over training and muscle shrinkage.
Mode
The ideal type of cardio for burning energy is weight bearing activity. Weight bearing machines such as the treadmill, elliptical walker, or stair master are identified as any activity done in a standing position. These pieces of equipment burn more calories than seated machines, such as bicycles. This is because extra energy is burned in any standing action.
To maximize energy expenditure during strength training, free weights should be the primary choice. Dumbbells and barbells require a great deal of stabilizing muscles to complete movements. When more overall muscle is exerted, more calories will be burned.
Effects
To achieve maximum weight loss, you should incorporate both cardio and strength training. By integrating strengthening, you will increase your muscle weight and take off fat weight. A cardio-only plan sometimes breaks down lean muscle. Strength training can also result in other health benefits, including increased bone mass and a strengthened immune system.
References
- "How To Boost Your Metabolism and Lose Weight" ; T. Huey ; 2010
- Weight Training Workouts and Diet Plans That Work" ; James Orvis ; 2008
- "Cardio and Weight Loss: Exercises and Equipment" ; LittleWhiteEbook.com ; Kindle Edition ; 2010
Member Comments