Strength Training Vs Cardio - What Is Best for Weight Loss?

Many personal trainers are now using strength training as a primary method of fat burning for weight loss, while many professional bodybuilders mix cardio into their workout routines.

What is the truth? If you are confused on the issue, you are not alone. It seems complicated until you break it down to the basic truth: effective, long term weight loss requires a combination of cardio sessions and strength training sessions.

Cardiovascular training is effective for weight loss because it brings the heart rate up and keeps it there for an extended period of time. This places a higher than usual demand on the body for energy, which requires the body to burn a lot of calories to produce that energy. If you are watching what you eat and controlling your calorie consumption, the extra calories needed to produce this energy will be pulled from stored body fat. This is why those who do a lot of cardio work have an easier time losing weight. They simply have a higher demand for calories to burn.

How does strength training fit into this? While dumbbells, barbells, and weight stacks used to be the domain of those looking for a super pumped, muscular frame, personal trainers are now using these tools for women and men who just want to lose some weight, tone up, and look their absolute best. Cardio still has to be a part of the weekly routine, but strength training is now considered essential for weight loss.

Strength training does strengthen and tone your muscle, but while doing that it places a huge demand for energy on your body. Modern research has shown that your metabolism stays elevated for hours after an intense strength training workout. This simply means you continue to burn calories at an elevated rate even after you have finished working out. Remember, the more calories you burn the more likely they are to be pulled from stored fat, so this is a great thing for weight loss.

Resistance training also maintains your muscle mass, and can help you build more muscle if needed. Women can do this without getting bulky like men. They simply become leaner and better toned, so they look smaller regardless of their weight. Men can get more bulk to them, but it takes considerable effort to look like a professional bodybuilder.

The only problem with combining strength training and cardio for a well balanced weight loss program is that it takes a lot of time to put in three or more strength training workouts and many cardio sessions every week. The solution is often to do circuit training sessions that combine strength training movements with bursts of cardio. This keeps the heart rate high so the benefits of cardio are delivered, while still working the muscles for strength training benefits.

There are some people who benefit more from cardio and some who benefit more from strength training. If your goal is simply to lose weight, then a combination is your best plan.

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50+ Fitness - Cardio Vs Strength Training

With all of the fitness and workout advice coming from virtually everywhere in our world, Bob and Ron tackle a common question, "Is cardio or strength training best?" The answer might surprise you but, read on as they make sense of this situation.

Bob's Experience:

Many people are confused or at least undecided about what mix of cardio and strength training they should practice, particularly now that they're 50 plus. In my particular case I've generally leaned more toward some form of strength or resistance training - driven initially by my desire to look better. You see, I was told at the time that strength training was THE primary form of exercise for changing the shape of your body - and it worked.

After lifting weights under the guidance of a personal trainer for 18 months, I had to have all my suits altered, taking in the pant waist and seat, taking in the coat at the waist and letting out the coat at the back seam and under the arm. I had effectively changed the shape of my body to somewhat more of the "V" admired and desired by some. And this was at the age of 49. Wow, was I proud of my accomplishment.

Yes, I also did cardio, primarily treadmill walking and rowing machine to help burn more fat and help my heart, but to change the shape of your body I'd recommend weight training.

However, beyond the esthetic side, and more importantly for us over 50, I truly believe that we really need to keep all areas of our body strong as we age. We don't want to end up as one of those folks with a relatively strong heart and lungs who can't get up from a chair by themselves. If you want to live a full 50+/+Fit Quality of LifeStyle you have to keep your entire body strong, not just your legs, but all muscle groups.

But the question remains, how much of each for a good balanced workout? And is it "one size fits all?" Or does the ideal mix of the two forms of exercise depend on your individual goals and needs? I assume it's an individual case-by-case decision, so for thing for those wise words, I have to turn to Ron.

Ron's Expertise:

True words! In fact, some fitness experts suggest that if your goal is to add muscle mass, you might even abstain from cardio training until you are close to reaching your muscle-building goal. This is assuming that you have little or no fat to lose before adding muscle.

For most of us 50+, the multiple benefits of a good cardio routine can't be ignored. Stamina - that is the ability to continue to do whatever you'd like without "wearing out" quickly is a key benefit to a consistent cardio workout. Additionally, cardiovascular health - or a "healthy heart" is a benefit derived from a cardio workout that is possibly the most powerful reason to hit the treadmill. And, like any form of working out - strength or cardio - the residual calorie burn for hours after finishing your workout will help burn excess calories, if weight loss is your goal.

Cardio workouts should be aggressive enough that while working out you can only speak in short sentences - this is referred to as the "talk test." If you can carry on a lively conversation, step up your workout. If you are gasping for air, slow it down just a little.

Of course, as you add muscle mass, you're adding to your calorie burn - even at rest. So, for most of us 50+, a good combination of both is the ideal approach. Current industry trends suggest cardiovascular training 30-60 minutes, 4-6 times per week plus a full-body resistance/strength training session 4-5 days per week.

Oh, the old "skip a day" rule doesn't apply anymore. Unless you're lifting your body weight in chest presses, leg pressing 600 pounds or something else extreme, you can workout every day. I do - and miss it seriously when I have to skip a day! You can actually schedule and track your daily and weekly exercise routine mix with our easy 50+/+Fit Fitness Tracker.

So, to become or maintain 50+ fitness, you will need to make cardio and strength workout goals a part of your exercise routine to keep your heart healthy, add stamina, energy and enjoy an active and able 50+/+Fit Quality of LifeStyle!

http://www.50plusplusfit.com/

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