The Battle Royale: Strength Training vs. Cardio
When it comes to fat or weight loss, the debate between cardio and weight training often sparks a heated discussion. Each form of exercise has its merits of course and each can contribute to different aspects of overall health. But which is better, at least in the long run?
Cardio Benefits
Cardio exercises, such as running, cycling, or swimming, are known for their ability to improve cardiovascular health by increasing heart and lung activity. With the regular and sustained physical effort required for cardio, you can expect a greater in-the-moment calorie burn, depending on your effort. But that’s only effective if you stick to the program. If inconsistent with your training, especially if boredom comes into play with long cardio sessions, the weight comes back quickly.
Sprinting differs from this in that it can significantly elevate your metabolic rate - akin to the effects seen during weight training - and especially when practiced with interval training. However, to reap these benefits, you have to sprint intensively, a challenge many find difficult to overcome.
Strength Training Benefits
Falling for the common misconception that you only need cardio to lose weight and body fat is a big mistake. Strength training is highly effective because it not only helps in building muscle mass but also in burning more calories at rest. Studies have demonstrated that after a weight-training workout, metabolism can be boosted for up to 38 hours post-workout. Now while not a massive amount, it can help consistently since muscle mass is fairly stable on the body.
Second, long-term metabolic increases lead to increased calorie-burning results around the clock since muscle mass requires more energy to consistently maintain. This means you burn more calories even when you're not exercising, which can significantly contribute to weight loss. A larger degree of muscle mass is a calorie burning powerhouse akin to having a bigger engine in your car that requires more fuel to run.
Strength Training versus Cardio
In a head to head battle, things get interesting.
With cardiovascular exercise, after 15 or 20 minutes you shift more to burning fat than in weight training, so it is effective. But even so, it’s not good for reshaping the body, as the weight loss is typically a combination of fat and muscle. So that significant weight loss may still appear somewhat "soft," despite shedding fat, as muscle tone remains underdeveloped.
With strength training, the net effect of 24 hours of having increased lean muscle mass as a by-product of the weight training burns more fat overall. And in the long run, that increased muscle mass leads to a more efficient metabolism that burns calories and body fat at a steady rate. The end result is more aesthetically pleasing as well with lean muscle tissue.
In a head to head battle, with both applied consistently and with both groups eating a healthy and lean diet, strength training proves to be the more effective long-term strategy, especially if your goal is to lose fat while significantly increasing lean muscle mass (a no brainer). However, overlooking cardio entirely is not advisable, as it offers health benefits beyond just aiding in fat loss.
Find The Balance
As you can see, the debate isn't as clear-cut as some might think. Both training methods have merit and both work, especially with consistent application. This is especially so when balancing them against non-exercising groups.
The best approach to weight and fat loss is a balanced combination of strength training, with bursts of short cardio in-between to augment benefits to new levels. And remember, the key is to find a routine that you enjoy and that incorporates a variety of exercises to keep things interesting and effective. You won’t get results if you don’t stick to it!