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ardiovascular workouts and
weightlifting are two types of exercise that differ in intensity, duration, and
the groups of muscles that they use. They also burn calories in different ways.
While cardiovascular exercise helps the body burn more calories per session,
lifting weights allows the body to burn more calories in the long term.
The American
College of Sports Medicine (ACSM) define aerobic exercise as
any activity that uses large muscle groups, is possible to maintain
continuously, and is rhythmic.
Cardiovascular
exercise (cardio) is a form of aerobic activity. It increases breathing rate,
burns calories quickly, and
improves overall endurance. Examples of aerobic exercise include cycling,
dancing, jogging, and swimming.
The
ACSM define anaerobic exercise as intense physical activity of short duration,
which uses fuel from energy sources within the contracting muscles rather than
relying on inhaled oxygen. Lifting weights and sprinting are both examples of
anaerobic exercise.
Strength
training, including weightlifting, helps people gain muscle, which speeds up
metabolism and burns more fat in the long term.
How long do the effects last?
Cardiovascular
exercise has a less lasting effect than weightlifting.
Cardio
generally has a less prolonged aftereffect than lifting weights.
In
many studies, experts use "excess post-exercise oxygen consumption"
(EPOC) to measure this effect.
For
example, the researchers working on a 2014 study used
it to measure the positive effects of cardio on men with metabolic syndrome.
EPOC refers to the amount of oxygen that the body requires to return to its
pre-exercise or resting state.
Lifting
weights usually leads to higher EPOC levels than cardio, resulting in more
significant muscle breakdown. This means that the body continues to burn
calories even after completing a weightlifting workout.
A 2018 study looking at the effect of resistance training
in sedentary adult women found that this activity, which includes
weightlifting, elevated the participants' overall basal metabolic rate (BMR)
for up to 48 hours. The BMR is the number of calories that the body burns at
rest.
Which anaerobic exercises burn the most calories?
The Centers for Disease Control and Prevention (CDC) recommend
the following high-intensity anaerobic exercises to burn calories effectively:
·
jogging or sprinting
·
competitive sports, such as
football, basketball, and soccer
·
jumping rope
·
inline skating or rollerblading at a
fast speed
·
cross-country skiing
·
swimming laps
Calculating the calories that weightlifting burns
Online
calculators can help a person establish how many calories they burn, taking
their weight and physical activity of choice into account.
For
example, the Calorie Burn Rate Calculator outlines various calorie
burn counts depending on body weight and the type and
intensity of physical activity.
Similarly,
the Omni Calculator uses the activity type and duration to
estimate the total number of calories that a person burns. It also helps
predict how much weight a person can expect to lose.
Another
useful calorie calculator is Cornell University's METS to Calories Calculator. The term MET refers to
"Metabolic Equivalent of Task," or metabolic equivalent. This
calculator works out the number of calories that a person burns by assessing
their body weight, activity level (METS), and the duration of the physical
activity.
Making the most of your exercise program
Stretching
before and after exercising can help prevent muscle strain.
Regardless
of the chosen form of exercise, people can use the following safety tips to help make sure that they maximize the
effectiveness of their workout:
·
Take 5 to 10 minutes to warm up and
cool down by doing stretches.
·
Make gradual increases in physical
activity, especially if not very physically active.
·
Rest between strenuous workouts, and
do not exercise too much if feeling faint or ill.
·
Do not rush to lift heavy weights.
Correct form and strength building takes time, so start with light weights to
master the techniques.
·
Do not do any high-intensity
exercise in hot, humid conditions as this can lead to severe dehydration.
·
Stop exercising if signs of
overheating occur, such as a headache, dizziness,
nausea, cramps, or heart palpitations.
·
Wear clothes and shoes that are
suitable for the type of physical activity.
Takeaway
Both
cardio and weightlifting exercises have advantages and disadvantages, and their
benefits and effects vary between people.
Evidence
shows that lifting weights burns more fat and has more promising long-term
results. However, the type of exercise that is better ultimately depends on a
person's goals, physical fitness, and capabilities.
Most
experts recommend a combination of the two for overall health and fitness.
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