FYI: Cardio vs. weight training

[DoeWDW]

I thought I'd post this for all of us. I know I've read it before but I needed the reminder.

Paul Chek has an article on Discovery Health called "Get Off Your Fat and Get the Fat Off." In it, he talks about how to lose the fat. His first point is that diets alone won't do it - we've got to exercise. His second point is that resistance training (lifting weights, using resistance bands, etc.) will take the fat off faster than cardio.

Here's an excerpt from the article:
"Instead of starving your body to shed fat, a more effective method is to increase the amount of energy you expend. Muscle cells are fuel hungry machines. Consequently any exercise that increases the size of muscle cells and makes them work more often will increase metabolism for optimal fat loss. Sounds to me like resistance training tops out again! It is well known among strength training professionals and researchers that there is a significant post-exercise elevation of metabolism, lasting up to 3-4 hours after your weight training session ends. This is an important consideration when deciding between cardio work or resistance training for fat loss. Since cardiovascular exercise provides very little post-exercise elevation of metabolism, your cells stop burning extra energy when you get done with your run, bike, swim, etc. Compare this to a good, solid weight training session where your metabolism keeps nibbling away at that fat for hours."

Here's a link to the full article:
http://health.discovery.com/convergence/nationalbodychallenge2005/fitness/getoff.html

 

[MelanieC]

Great article.

Also, every pound of muslce burns 35 calories per day while a pound of fat burns something like 2 ( I forget the exact number). That is why building up muscle helps you burn more calories all day long. Usually when people just diet they loose fat and muscle. This can happen even if your doing cardio.

By adding in weight training you build muscle that will help you burn more calories all the time. I like doing the FIRM that combines weight training and cardio.

 

[EthansMom]

Thank you for the article. I love strength training for fast results!

EthansMom

Exercising and Eating Right so I have less to haul around WDW

 

[sm4987]

Thanks for the article. I have been upping my weight training as much as I can and as safely as possible. I feel and look so much better with it.

 

[Tiger Lily 03]

Thanks for posting it.

 

[Lani]

Thanks for the link! I'll have to go check it out.

You're totally right, that dieting alone is a very bad way to lose weight. You end up losing muscle, which is not good. The best way to gauge your weight loss is by checking how much fat you lose. You can do it using a caliper test, or go all out and get a hydrostatic fat test. I got a couple of the hydrostatic ones last year -- you get dunked in a tank and expel all the air from your lungs, and they can measure how much body mass you have vs. your fat.

The best type of regimen includes 1) an almost total elimination of refined sugars, and a decrease in refined starches (white rice, bread, pasta), 2) Regular cardiovascular exercise (30 minutes a day everyday of vigorous exercise like lap swimming, spinning bikes, or running, or 60 minutes a day of aerobic exercise like walking), and 3) resistance training.

It's the combination of those three factors that really helps keep you healthy. Oh, that and taking supplements (but don't substitute it for healthy food like fruits and vegetables).

I've gone through two periods in my life where I got healthy and did a marathon, but didn't lift weights. Since I started getting back in shape 3 years ago, I began to incorporate resistance training from the outset. It's made a HUGE difference! I feel stronger, I have better posture, and I get less tired. Thumbs up all around!

 

[septbride2002]

I posted this in Doe's journal but wanted to put it here as well. I have to agree with what this article says about weight training. When I do cardio only I feel exhausted afterwards. I have no energy left and just want to sleep. When I do a combinatoin of cardio and strength training - I feel like a million dollars! I have a ton on energy and feel almost as if I'm on a sugar high. It last for at least 3 to 4 hours as well. Not to mention that stength training does rev up the metabolism for 2 to 3 hours after your workout - that is great for weight loss!

~Amanda