I seem to have noticed a lot of mileage in the media concerning the issue of whether cardio is more effective in burning fat to aid weight loss than weightlifting.
The first thing to say is that I am pleased when anybody wants to discuss the benefits of exercise, whatever the type of activity – as long as, when they’ve finished talking about it, they actually do something!
Anyone who trains with me will know that I use a combination of cardio and strength training in my sessions, as do most personal trainers. The key is that a personal trainer will use whatever techniques and available equipment to achieve the optimum desired outcome for the individual client according to their goals and individual ability/needs.
But let’s delve a little more deeply into what we mean by “Cardio vs Weightlifting”.
When I’m planning a cardio workout for a client I’m aiming to get them to develop their cardiovascular health by raising their heart rate. Examples of cardio work include running, cycling, swimming and aerobic sessions. With gym-based PT sessions we could make use of various aerobics equipment such as exercise bikes, slamballs, battleropes, ski-erg, rowing machines – and if we’re really lucky – a swimming pool! But since most PT engagements are in the home, our cardio centres around minimal equipment, body-weight work.
Some of the cardiovascular-focused exercises that my clients will experience include running, Nordic Walking, step machine and rowing etc (longer, steady-state cardio) or short interval-training bursts where you aim to hit higher peaks of HR but only for short amounts of time. Puffing and panting, using Oxygen.
For strength training or weightlifting, some of my favourites would include press ups, squats, overhead press (with weights), split-squats and deadlifts. The HR doesn’t raise as much as with the cardio focused exercises, but the blood is pumping (also known as anaerobic exercise: without Oxygen transport)
So now we have a basic idea of what the differences are between cardio and weightlifting exercises, what are the pros and cons of their relative value to anyone looking to burn fat and lose weight?
Cardio – Benefits
Heart Health: Cardiovascular exercise strengthens your heart and lungs (like working any other muscle), improving overall cardiovascular health and reducing the risk of heart disease.
Calorie Burn: Cardio is effective for burning excess energy and assisting weight loss.
Endurance: Regular cardio training can increase your stamina and endurance for activities like running or playing sports.
Mood Boost: Cardiovascular exercise releases endorphins, which can help improve mood and reduce stress.
Low Entry Barrier: Many forms of cardio can be easily accessible and require minimal or no equipment.
Cardio – limitations
Limited Muscle Building: Cardio tends to have limited impact on muscle growth and strength development.
Risk of Overtraining: Repetitive cardio movements can lead to overuse injuries, especially if not done with proper technique or gradual progression (This is where an attentive PT makes a difference).
Time-Consuming: Some forms of cardio require longer durations to achieve significant benefits.
Weightlifting – benefits
Muscle Development: Weightlifting is highly effective for building muscle mass, strength, and enhancing your overall physique.
Metabolic Boost: Increased muscle mass boosts your resting metabolic rate, helping attain long-term calorie burn. (Muscles require energy to maintain, bigger muscles = more energy used) It improves insulin sensitivity and overall metabolic health, which are crucial for weight management.
Bone Health: Strength training contributes to bone density and can reduce the risk of osteoporosis.
Functional Strength: Improved muscle strength translates to better performance in daily activities and reduced risk of injury, improving balance, coordination, core strength etc.
Time Efficiency: Weightlifting sessions can be relatively shorter while providing significant benefits.
Weightlifting – limitations
Lack of Cardiovascular Fitness: While weightlifting offers some cardiovascular benefits, it’s not as efficient as dedicated cardio workouts for improving cardiovascular fitness.
Learning Curve: Proper form and technique are crucial in weightlifting to avoid injury, which might require some guidance, especially for beginners. (Again, PT assistance invaluable).
So what’s the verdict?
It is generally accepted that both cardio and weightlifting should form part of a balanced fitness programme designed by the PT to meet the needs of the client. That way the benefits of both types of exercise can be realised.
My role as your PT would be to ascertain your objectives in consultation with you. If we agree that you want to improve your cardiovascular fitness, lose weight, build muscle, etc.
Ultimately, the best choice depends on your goals. If you aim to improve cardiovascular fitness, burn calories, lose weight, and lift your mood by releasing endorphins then cardio could become your priority. But if you want to develop your muscles, improve your strength and body composition (toning and muscle definition) then weightlifting would dominate the recommended activity. It would be essential, however, that the exercise programme would include elements of both to maintain a balance of benefits.
So, as you can see, accepted opinion is that cardio and weightlifting can both assist in promoting weight loss.
Acknowledgements and research references:
www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/
befitnessandpt.co.uk 