Weight Loss Cardio & Strength Training

For optimal fitness, your exercise program should include both cardio and strength training. While you may be inclined to think that exercise is exercise, the reality is that each form of exercise serves different purposes. Each activity supports the other and can help you lose weight safely and effectively when used together in a weight-loss plan.

Weight Loss

Cardio is the primary way in which you will burn calories and fat. The more intense you exercise, the greater will be the burn. Common cardio activities include walking, running and biking. The amount of calories burned will vary by the activity. If you have limited time to devote to exercise, you may want to choose a form of exercise that will burn more calories per hour such as swimming or in-line skating, according to MayoClinic.com. These activities will make the maximum use of your time.

Benefits of Strength Training

As you age, you will begin to lose muscle mass, according to Mayo Clinic. This loss begins seemingly early, while you are in your 30s. Strength training helps to reverse this process by building muscle mass. Your body can store more glycogen, the stored form of sugar. This increased storage will in turn help fuel your workouts both in strength training and cardio workouts. The added strength you gain will improve your performance in your cardio activities.

Function

Alternating cardio and strength-training workouts will challenge your body to maximize your calorie burn. It will also help your muscles recover. To properly rest your muscles, you should take a day off between strength-training workouts so that your muscles can repair themselves. Rather than not exercising at all, cardio workouts give you ways to maintain the calorie burn for weight loss while using your muscles in different ways. Alternating workouts ensures that your body does not adapt to your activity for maximum calorie burn.

Considerations

To lose weight, you have to invest enough time in your workouts. According to a 2010 study by Harvard researchers led by epidemiologist I-Min Lee at Brigham and Women's Hospital, you need to exercise moderately at least 60 minutes five to six times a week to maintain a healthy weight. Keep this in mind as you plan your exercise regimen of cardio and strength training workouts.

Motivation

Following a regular weight-loss plan takes willpower and motivation. In addition to improving your cardiovascular health, cardio workouts can increase your motivation by burning fat quickly. Without the layer of fat, you can see the results of your strength training in your lean, sculpted form. If you can see the direct benefits, you are likely to continue with your weight-loss program.