Cardio Vs. Weight Training To Lose Weight

The search for the best weight loss workout leads to cardio training and weight training. Proponents of both types of workouts claim that theirs is the better way to lose weight. Both workouts benefit your body by improving various fitness components and are effective methods of weight control. Rather than trying to compare or decide between the two, it may be beneficial to consider both workouts for health and fitness improvements.

Function

Cardiovascular training is based on increasing the ability of your heart and lungs to provide fuel, in the form of blood and oxygen, to your body to meet the increased training demands. Your heart rate reaches a target training zone for a minimum of 20 minutes while using your lower body muscles to maintain some type of movement activity.
Weight training works specific muscle groups by exerting an amount of force to overcome a movement or exercise with added resistance or weight.

Effects

Cardio training is a heart pumping activity that burns an increased amount of calories. When the amount of calories burned is greater than the amount of calories eaten, excess body weight and body fat is used for fuel, resulting in weight loss. Training guidelines for weight loss include three to four weekly workouts reaching a target heart rate of 60 to 80 percent of your maximum capacity for 30 to 45 minutes. Additional benefits include improved circulation and respiration.
Weight training increases muscular strength, endurance and mass. Increased muscle mass results in a higher metabolism, the ability of your body to burn calories. Training guidelines include completing three to four sets of each exercise working your major muscles two times weekly. Additional benefits include improved muscle tone, giving the body a leaner look.

Features

When comparing the two workouts, cardio training burns more calories during the actual workout. A 150 lb. individual burns 175 calories when weight lifting for 45 minutes and burns 350 calories when jogging for 45 minutes. This would give cardio training the advantage for weight loss when comparing short term benefits.
With weight training, overall metabolism is increased during and after training for several hours. In addition, the increased muscle mass is a long term advantage for losing weight and more importantly, maintaining weight loss.

Considerations

For optimal weight loss, Miriam Nelson and the John Hancock Center for Physical Activity and Nutrition at Tufts University suggest combining the two workouts. Weight training exercises performed with only 30 seconds of rest between sets gives the workout a cardio training effect. The increased intensity of the workout provides the body with improved cardio and strength levels. More calories are burned during the workout and higher metabolism levels are achieved after the workout. Other examples of combination training include interval training combining weight training and cardio training stations.