Cardio and weight training are both effective fat-burning activities. However, the amount of fat you burn during both will vary, based on the exercises you select. Understanding how many calories you burn during each type of activity will help you plan your fat-loss goals. The Centers for Disease Control and Prevention recommends at least 150 minutes of cardio activity weekly and a minimum of two strength-training sessions for fat loss.
Fat Burning
Set a fat-loss goal to help you burn fat with cardio activity and strength training. A safe fat-loss goal is 1 to 2 pounds weekly, according to MedlinePlus. Accomplish a 1-pound weight loss each week by shedding about 500 calories daily through cardio and weights. If you want to increase fat loss to 2 pounds, you need to shed 1,000 calories daily. If burning 1,000 calories daily is too difficult using cardio and weights, combine a low-calorie diet with exercise. For example, eat 700 fewer calories daily and exercise to burn 300 calories.
Strength Training
The amount of calories burned using weights varies, based on your body weight. For example, a person who weighs 160 pounds burns about 219 calories an hour, according to the Mayo Clinic. If you weigh 200 pounds, calorie burning increases to 273 an hour. At 240 pounds, calorie burning increases to 327 an hour.
Cardio
The amount of calories you burn during cardio activity varies, based on the activity you select. If a 160-pound person walks at 2 mph, she will burn 183 calories an hour, meaning she burns less fat walking at this speed than using weights. However, if you select a high-intensity activity like running, which burns 986 calories an hour, you will burn more fat. Discuss an appropriate level of activity with your doctor.
Circuit Training
Circuit training allows you to combine cardio and weights to increase calorie burning by 30 percent, according to "Fitness" magazine. Start with a strength-training exercise like bicep curls. Then, alternate to high-intensity exercise, such as running or jumping rope. Select a new weight-training exercise, such as leg lunges, then alternate back to your intense cardio. Switch between these two activities for at least 30 minutes.
References
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- "Fitness" magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; March 2011
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