A common question is whether to focus on aerobics (cardio) or strength training and resilience training. Which is better? Is one superior to the other, or are they equivalent?
Posted on Medical And tagged weight, body building, weight lifting, cardio, fitness, workout
When it comes to weight loss, cardio is probably the workout that immediately comes to everyone's mind. It is the form of exercise that typically involves movement across space: running, walking, skiing, swimming, etc. Every activity — from playing basketball to golfing to dancing — primarily involves aerobic exercise.
The main advantage of moderate-intensity aerobics is that you do it continuously and over a longer period of time can carry out. As a result, you tend to burn more calories during a training session than during strength training.
Resilience training is another fundamental form of exercise. It's about making muscles work against a form of resistance, whether through the weight of iron or the elasticity of rubber bands. Weightlifting is a classic form of resilience training. It can be performed in an inpatient setting and is typically done specifically to build or maintain muscle mass.
How many calories you burn during a weight-training session depends on the intensity of the exercise. For example, lifting heavy weights and lifting weights in a fast, circular manner with little to no rest usually burns more calories than lifting lighter weights at a slow, steady pace, or prioritizing isolation exercises (e.g. biceps curls). However, resilience exercises often burn more calories after a workout.
Weight training results in greater muscle growth and the more muscle you have, the more calories you burn when you rest. Muscles have a higher metabolic rate than fat, so more muscles increase resting metabolism (energy expenditure) a bit compared to more body fat.
As for other health benefits, cardio exercise is a good way to lower blood pressure and bad cholesterol (LDL) levels and reduce the risk of certain conditions, including type 2 diabetes.
Lifting weights, on the other hand, is one of the best ways to keep your bones strong and will prevent sarcopenia, or loss of muscle mass, as you age.
In summary, both forms of exercise, weightlifting and cardio, offer numerous benefits and everyone (regardless of age, gender, or fitness goals) should do both regularly. The best is actually a combination of these two forms of training that is best suited to reducing the overall risk of illness.
The standard advice is to carry out cardio and strength training in separate sessions or on alternating days. But it is also possible to combine cardio and strength training in one session. There have been studies and discussions about whether you should do cardio first, followed by weight training, or vice versa. There is no conclusive evidence of an advantage of one sequence over another, whether your goal is aerobic fitness, fat loss, muscle hypertrophy, or gaining lower body strength.
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Posted on Medical And tagged weight, body building, weight lifting, cardio, fitness, workout.
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