Regular exercise is a cornerstone of healthy living and weight loss. Balanced nutrition is vital to any effective weight management strategy. Among the numerous types of exercises, two tend to dominate the discourse: cardiovascular exercises and strength training. Both have their advocates and are touted for their unique benefits. This article explores these exercise types, dissecting their effectiveness in shedding those extra pounds.
You’ll embark on this journey by first understanding individual cardiovascular exercises and strength training. Then, bring them into the ring, juxtaposing their weight loss potentials. It will explore sweat and science to discern which of the two emerges as the more effective weight loss ally.
Understanding Cardiovascular Exercises
Cardiovascular exercises, often referred to as cardio, are types of exercise that increase your heart rate. These exercises range from low-intensity activities like walking or swimming to high-intensity ones like running or high-intensity interval training (HIIT). The common thread is that they all work out your heart and lungs, improving your overall cardiovascular fitness.
But how does cardio aid in weight loss? The answer lies in the energy expenditure. When you perform cardio, your body burns calories to fuel your movements. The higher the intensity, the more calories you burn. Moreover, even after your workout, your body continues to burn calories at a higher rate, a phenomenon known as the afterburn effect or EPOC (excess post-exercise oxygen consumption). A 2011 study published in the Medicine & Science in Sports & Exercise journal indicated that participants who engaged in intense cardio exercise burned more calories for several hours following the workout than those who did low-intensity exercise. This factor makes cardio exercises popular among those looking to lose weight.
Understanding Strength Training
Strength training, also known as resistance training or weight lifting, involves exercises that make your muscles work against resistance. This could be your body weight, a pair of dumbbells, or the resistance from a weight machine. Examples include squats, push-ups, bench presses, and deadlifts. While cardio focuses on your heart and lungs, strength training is about building and toning your muscles.
The weight-loss connection in strength training is indirect but equally, if not more, powerful. When you lift weights, you build lean muscle mass. Muscle is metabolically more active than fat. This means that the more muscle you have, the more calories you burn at rest. Strength training helps you build a calorie-torching machine within your body, boosting your resting metabolic rate. A 2012 Journal of Applied Physiology study found that strength training led to a 7% increase in resting metabolic rate. Consequently, even when you’re not exercising, your body continues to burn more calories, assisting your weight loss journey.
