Weight training and cardio are both essential for weight loss. Weight training burns plenty of calories in the long run because you're building muscle tissue. Your body must expend more calories maintaining large muscle cells. While aerobic exercise burns plenty of calories during each session, it doesn't build muscle like weight training. Perform aerobics for immediate weight loss and weight training for long-term results.
Frequency
The more often you exercise--whether cardio or lifting weights--the more calories you'll burn. Your body uses a significant amount of calories to return to a resting state once you stop exercising, especially after a moderate to heavy weight training routine or high-intensity interval training. Exercising frequently means your body must undergo the recovery process many times, burning plenty of extra calories. Complete four days of cardio and three days of weight training every week.
Intensity
For cardio and weight training, as your intensity increases, your duration or the number of reps you perform must decrease. For example, while you're unable to sprint for 10 minutes, you may be able to slowly jog for 10 minutes or more. High-intensity interval training burns more total calories than lower-intensity aerobic exercise, according to a December 2009 article in the "Strength and Conditioning Journal." There also is a greater increase in growth hormone, which promotes the breakdown of body fat. You experience a similar effect with intense weight training. However, the risk of injuries for very intense exercise is much higher. Therefore, alternate between moderate and high-intensity aerobic and weight training exercises. Moderate-intensity weight training means you can perform 15 or more reps. High-intensity weight training means you can only lift the weight for one to 12 reps.
Time
Each aerobic session should include a 10-minute warm-up and a 10-minute cool-down. Perform high-intensity sprint intervals for 20 minutes. For example, sprint for 30 seconds, then slowly jog or walk for 90 seconds. Complete a walk and jog session for 60 to 90 minutes. Jog for two minutes, then walk briskly for three minutes. High-intensity weight training lasts between 90 minutes and two hours because you must rest for three to four minutes between sets. However, you can perform moderate-intensity training within 45 to 60 minutes because you can quickly do one set after the other without much rest between sets. You must engage in 60 to 90 minutes of exercise most days of the week to lose weight, according to the American College of Sports Medicine.
Type
Choose any aerobic activity you enjoy in which you can change your speed and intensity. For example, running, swimming and cycling all work well as interval training exercises. Use dumbbells, barbells, machine weights and your body weight for your weight training exercises.
Considerations
Your body will adapt to your aerobic and weight training routines. Change your workouts every four to six weeks to continue to efficiently lose body fat. Try a different running route; perform different weight training exercises; and change your total number of reps and sets.
References
- "Health and Fitness Journal"; Frequency of Exercise is Best for Fat Loss; Dr. Michael Bracko; May/June 2010
- "Strength and Conditioning Journal"; High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld and Jay Dawes; December 2009
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
Member Comments