While cardiovascular activity does lead to weight loss, it will not deliver the needed results on its own. Strength training should be integrated in your exercise regimen for effective weight loss. Whether you would like to add a weight-lifting session for the upper body and lower body, or merely integrate the use of weights with your cardio,
some form of resistance should be added to your workout regimen. The best cardio exercise would be a form of cardio that lets you add resistance to increase its difficulty and challenge your body.
Cardio and Strength Training
Strength training replaces fat with lean muscle, allowing your results to be more noticeable, according to "Women's Health Magazine." In addition, strength training allows your metabolism to spike, thus burning calories throughout the day and even at rest. While cardio may burn a great number of calories, strength training has a greater effect on total caloric burn. The Mayo Clinic also states that strength training is a "key component of overall health and fitness."
Running with Resistance
Running is a very effective cardiovascular activity. When you add resistance to cardio your metabolic rate will increase, as will the number of calories you burn. One way to add resistance is by running uphill. If you own a treadmill then set it to a higher incline. Another way to add resistance to running is with the use of hand weights. By holding a weight in each hand you are increasing resistance and building strength in your upper body and core.
Climbing Up
Another form of cardio that uses resistance for strength training is stair climbing. Whether climbing stairs in a building, hiking or with the use of a StairMaster, this exercise requires your body to use a lot of strength. Each step builds muscle throughout your legs and improves your balance. This is also an exercise where hand weights can be added for a more advanced routine.
Elliptical Effect
An Elliptical machine also delivers a cardio workout with strength training. The machine can be programmed to add resistance in the arm handles and foot pedals, so you are receiving a full-body workout. One way to mimic this machine is by power walking with hand weights, or by wrapping an exercise band around both ankles for resistance.
Your Body as Weight
If you are not able to join a gym or locate weights, then interval walking will also be effective. Mix your walk with lunges, squats and jumps so you are using your own body weight as a lifting system. End your walk with a set of push-ups and sit-ups to add more strength training to your routine.
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