So….. you’ve got your nutrition down, but you're still not able to achieve the weight, and or muscle definition that you desire? Well, then this is the article for you! A common question that’s thrown around in the world of fitness is which will yield you better results: resistance training or cardio? We’ve decided to break down the science of this complex question. Give it a read so you can find out what works well for you.
The main principle that you need to know is that both cardio and weights can help you become healthier, as they both do different things for you. A cardio workout burns more calories than a weight-training workout. However, your metabolism may stay elevated for longer after weights than cardio, and weight lifting is better for building muscle.
Cardio, also known as aerobic exercise, typically uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, as well as increases your heart rate for a set amount of time. Common forms of cardio include walking, jogging, swimming, cycling, and fitness classes. Cardio machines may include a rower, elliptical, stair climber, upright or recumbent bike, and treadmill. As we read above, cardio does a great job of burning calories which helps aid in weight loss. The amount of cardio you need to lose weight depends on various factors like your current weight, diet, daily activity level, and age.
Resistance training, on the other hand, helps with excess fat loss by increasing both after-burn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest. Resistance training is a form of exercise intended to increase muscular strength and endurance. It involves exercising muscles using some form of resistance. This resistance could be weights, bands, or even your own body weight working against gravity.
Since both of these forms of activity serve different purposes, the ideal exercise program for improving body composition and health includes cardio and weights. It is best to do both. combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight. According to the Centers for Disease Control and Prevention (CDC), you should do muscle-strengthening activities of moderate or greater intensity, two or more days a week. These exercises should involve all the major muscle groups The CDC also recommends that you get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week.