Cardio vs strength training for fast weight loss
T. Interval Training For serious calorie incineration, pump up your cardio routine with interval training. The expert: Personal trainer Mike Donavanik, C. When it comes to losing weight, not all exercises are created equal. Cardio Power In a recent study headed by faculty at Duke University Medical Center, cardiovascular exercise was shown to burn the most calories and trumps strength training for weight loss. Case in point: In one Penn State study, dieters lost 21 pounds whether they performed cardio or strength training. S. C. You can do interval training on a bike, elliptical machine, Stairmaster or other cardio equipment, or you can simply alternate walking or jogging intervals with running or sprinting ones. One study showed that men who cycled gently on a stationary bike for four minutes, sprint-cycled for 30 seconds and repeated for five intervals at each intensity burned 200 more calories than usual in the 24 hours after their training session. S. P.
The weights-only group lost the least amount of weight. Participants in the study were assigned to one of three groups: a cardio group, a weightlifting group, or a cardio and weightlifting group that worked out twice as long as everyone else. They found that the cardio group, who mainly worked out on treadmills or elliptical machines, lost an equal amount of weight and fat as the cardio-plus-weights group, despite the shorter workout time. And although a healthy exercise routine includes a variety of moves, some activities are far more efficient than others at burning calories. Minute per minute, cardio indisputably burns more calories than strength training, which could explain why compared to strength trainers, aerobic exercisers lose more weight in less time, according to a recent Duke University study. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. Cardio is one of the best ways to slash stress, which is a waistline-wrecker all by itself. , C. So check out how to your improve your strength-training routine and your learn how to fix your cardio workout mistakes. An expert weighs in on how you should spend your gym time. Do this by exercising at a moderate rate for a few minutes, going at full-steam for a shorter interval and then returning to the moderate rate to recover before repeating the cycle. And for every three pounds of muscle you gain, you can expect to burn an extra 120 calories a day without moving a single one of those muscles, says Donavanik. A fitness plan that includes both cardio and strength training. But for the cardio group, six of those pounds came from muscle, while the lifters lost almost pure fat—and probably fit into their skinny jeans better because of it.
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