When weight loss is the objective, should you start with Cardio or Weight Training? Most clients we have worked with automatically jump on the treadmill or start programs like couch to 5km to begin losing weight. Sometimes with a total disregard for flexibility, core and body weight strength training. Yes, cardio will burn calories, but weight training has added benefits for your body that you simply can’t achieve with doing cardio alone. Also putting a focus on corrective exercises to maximise the benefits of your cardio training should not be overlooked. But we will look at that another time….
CARDIO
Generally speaking, our bodies need to burn more calories (energy output) than we eat (energy input) in order to lose weight. Cardio is just one form of exercise that can help contribute to this energy output. There are many different types of cardio – the most popular being walking, jogging and cycling.
If you want to focus on fat and weight loss, then LISS (Low Intensity Steady State) is perfect. This is because walking burns the most fat per calorie compared to jogging and sprinting. Especially if you are going for good paced walks with some hill climbs to maximise energy output. Walking the dog at an average pace with lots of stop and starts wont necessarily give you the maximum benefit. If you are already walking, increase the intensity or the time or add little sprints in between bouts of walking.
Without going into too much detail, fat requires oxygen in order to be metabolised (broken down) for energy. The lower the intensity, the more oxygen is available to be used by the body to break down fat. Regardless of the intensity, cardio is great for increasing fitness levels and building stamina.
WEIGHTS
Through our experience many clients may be reluctant to start weight training in fears of becoming too bulky or not really knowing what to do for their body. Becoming bulky from weight training fully depends on the amount and intensity of the training you do. Body builders work really hard on a regimented schedule and diet to get the bulk that they do (and sometimes with enhancements to make them increase mass). Weight training where you are using your whole body and pushing yourself out of your comfort zone safely will help build muscle mass which leads to more calorie burn in the long term. Resistance training will continue to burn calories even after you have completed your workout! Cardio on the other hand tends to burn calories just while you are doing the activity.
Another great thing about resistance training is that you lose mainly fat, compared to cardio where you can lose a variety of different body masses. Although losing muscle mass will mean your weight on the scale is lower, it probably won’t give you the body you are after. This is because tone comes from well shaped muscles, and resistance training protects, shapes and maintains those muscles.
As you can see, cardio and resistance training have their advantages, but our answer to what is best for weight loss? BOTH! If you have a lot of weight to lose, cardio is a great stepping stone for increasing your fitness levels and burning calories quickly. Moving more and eating less is a good starting point. However in order to have that toned, sculpted body that most people desire, you will need to add in some resistance workouts.
Learn how to weight train well
If you want to learn how to weight train in a safe and effective way that feels good on the body join our next Better Movement for Life Course where we teach you sustainable flexibility drills, core strengthening, low impact weight training and corrective exercises so you make the most of your cardiovascular pursuits.