By: Krista Hoose

The fitness industry has endured its own evolution over the years. The past decade or so has seen a surge in technology, with innovative gadgets, equipment, and apps, and also a resurgence in group fitness classes of all types, that, let’s face it, make exercising more efficient and fun. Yet, there is so much information–avoid this, do more of that–it can be overwhelming not only to the novice exerciser but even to those who have been grinding it out for decades! Thankfully, at their core, most activities fall into cardiovascular training (aka cardiorespiratory training or cardio), weight training, flexibility, or some sort of combination. With all of the options now available both in the gym and at home, which is most effective? Will cardio expedite weight loss more than weight training? Will weight training cause intense bulking? Is it okay to stick to the same type of activity? Answers to these questions and more, below! As always, please check with your physician before starting a fitness routine. The purpose of this article is for informational purposes only.

Which burns more calories, cardio or weight training?

During the actual workout, a steady-state cardio session often burns more calories than a session lifting weights. Regardless of the type of exercise, the body continues to burn calories after the workout in a physiological effect called Excess Post-Exercise Oxygen Consumption (EPOC), or after-burn effect. After exercise, the body uses the excess oxygen produced during exercise to restore normal body homeostasis, burning calories along the way. The higher the intensity of exercise and the more energy used via anaerobic pathways, the more EPOC (McCall, 2014). According to health and fitness expert Pete McCall, “Strength training with compound, multijoint weightlifting exercises or doing a weightlifting circuit that alternates between upper- and lower-body movements places a great demand on the involved muscles for ATP from the anaerobic pathways” (2014). With this being said, resistance training and HIIT both have a higher calorie burn after exercise than steady-state cardio. It is not clear which will burn the most in total, as other individual factors come into play (McCall, 2014). This is good information to remember as an extra incentive to get the workout in, regardless of the activity.

In addition, muscle tissue burns more calories than fat tissue because it is more metabolically active. So, the more lean muscle, the more the body burns calories even at rest, increasing the basal metabolic rate (BMR) (Clark, 2020).

Why should I do cardio?

Cardio, or exercise that increases heart rate and breathing without becoming breathless, increases cardiovascular endurance. What does that even mean? Cardiorespiratory endurance is essentially how well your heart and lungs deliver oxygen to the body. When you perform aerobic exercise, which is any exercise that uses oxygen to produce energy, the size and number of energy-producing mitochondria in cells increase. Dr. Chris Iliades explains that this “… makes the heart more efficient and capable of moving more oxygen-carrying blood with every beat. The lungs adapt to be able to take in more oxygen, and the muscles become equipped to use more oxygen” (2019, para. 3). Aerobic exercise is the most effective form of exercise to improve cardiovascular health and reduce the risk of cardiovascular disease and cardiometabolic disease, such as diabetes (Iliades, 2019).

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Will weight training make me bulk up?

It depends. Lifting weights causes the muscles to break down and build back up again, making them stronger in the process. In women, lifting weights often tones the body, producing a leaner appearance. Weights are often lighter, rep ranges are moderate to high, and nutrition intake is appropriate for daily lifestyle. In addition, women do not have the amount of testosterone to build muscle like men. One or multiple of these factors would have to be modified in order for bulking to occur in women. Men have more testosterone, giving them an advantage for building muscle. Appropriate nutrition and exercise programming can then further aid in muscle gains.

How accurate are the calorie counters on cardio machines?

The accuracy of calorie counters on cardio machines varies. Each company has a different algorithm for calculating calories burned that takes into account workload and time exercising. Some of the companies do research with multiple participants to validate the accuracy of the counters, but others do not. Some use heart rate to help determine calories burned; however, multiple factors can influence heart rate. Treadmills are often the most accurate, while ellipticals often overestimate calories burned, in some cases by 20-30%. Individual characteristics and the individual’s form can also cause deviations from the calories burned on the display. Other than as an approximation for calories burned, this information can be used to compare workouts on the same machine or to track personal progress made over time (Valentour, 2011).

Which should I do first–cardio or lift weights?

If your workout consists of both weight training and cardio, which should be done first depends on the individual. One important factor to consider is your goal. If you have a specific competition, goal, or PR you are working toward, this would be a good place to start in the decision-making process. For instance, if you are training for an endurance race, it may be better to do cardio first. If you are looking to PR on a specific lift, it may be better to weight train first before muscle fatigue sets in due to cardio. Whether you choose cardio or weight training first, be mindful of the intensity and how it will affect the latter part of the workout both in terms of performance and form (Ross, 2017).

Whether you are a gym rat and love pumping iron or you enjoy catching up on your favorite book or show while crushing a workout on the elliptical, the best exercise is the one that you do, and hopefully, enjoy doing. Both cardio and weight training have health benefits, and both have that extra calorie burn after a workout. Do what motivates you and what you enjoy, but do not be afraid to step out of your comfort zone–you never know what you will enjoy until you give it a try. In addition, some muscles may be neglected without variation. Your personal trainer can help not only program individual workouts and training cycles to get the most bang for your buck but also vary your workouts to keep them effective and fun.

Hugs,

The UFit Team

 
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