Strength Training Or Cardio For Weight Loss

Both strength training and cardiovascular exercise have definite physical benefits and helpful properties for weight loss. Each type of activity has some distinct advantages over the other, but it's hard to declare a clear winner between the two. According to the Mayo Clinic, both are beneficial, as any type of physical activity can help reduce the risk of disease, aid with weight loss or weight maintenance and boost energy levels.

Strength Training

Though strength training doesn't burn many calories on its own, it's helpful for weight loss because it consistently builds and maintains muscle, which acts to burn more calories than body fat does at a resting heart rate. Strength training and related activities also tone the body and make it appear fit and trim at any weight.

Cardio

As far as calorie burning goes, cardio exercise is far more effective than strength training at face value. Cardio may also have an edge because it's easier to keep up for a sustained period of time. Moderate activities such as biking, jogging, brisk walking and dancing are conducive to longer periods of exercise, but extended sessions of strength training are harder to complete and may put the body at a higher risk for injury.

Calorie Burn

The Mayo Clinic notes that lifting free weights for one hour burns only about 220 calories for a 160-pound person, whereas aerobic activities such as jogging, skiing, swimming or basketball burn more than 500 calories over the same period of time. For quick calorie burn, cardio has an edge, but over a long period of time, the body is likely to lose muscle mass and burn calories less effectively without incorporating strength training into workouts.

Interval Training

One way to put together the positive qualities of both strength training and aerobics for weight loss is to exercise with interval training. According to the Mayo Clinic, interval training is effective at burning more calories than traditional exercise routines because it involves pumping up workout intensity for periods of time. Even if the intense periods are short, they contribute to more calorie burn. Try alternating five-minute periods of jogging, high impact aerobics or biking with five-minute periods of weightlifting or resistance training for a total of at least 30 minutes.

Bottom Line

The American College of Sports Medicine recommends a combination of aerobic exercise and strength training to get the benefits of both. The Cleveland Clinic also suggests combining the two into one complete fitness routine that also includes regular stretching. Each type of exercise functions most effectively when it's paired with the other, so it's best not to isolate either one. If necessary, alternate days by following one strength training workout with one cardio workout, and then repeating the cycle.