Table of contents:
- Cardio vs weightlifting, which one burns calories faster?
- The bonus benefits of lifting weights
- The ideal body is achieved faster by combining the types of exercises
Exercise is a way to get the ideal body weight which is proven to be the most effective. But of all types of exercise, which one is faster to lose weight: cardio exercise or lifting weights?
Cardio vs weightlifting, which one burns calories faster?
Cardio exercise is the type of exercise that is most commonly chosen to help you lose weight because this activity is very effective at burning fat.
Cardio exercise itself is an exercise to increase your heart rate. The heart is made up of muscles that have to move to get stronger and stronger.
When the heart muscle is strong, the blood vessels can flow more and faster blood so that more oxygen can flow to the muscle cells. This allows the cells to burn more fat during exercise and at rest. Examples of cardio training are walking, jogging, and swimming.
Research has found that the higher the cardio intensity you do, the more calories you burn. Here's an example of the calculations.
If you now weigh 73 kg, jogging for 30 minutes at a moderate running pace will burn about 250 calories.
The faster you run, the calories burned can reach about 365 calories with the same running duration.
How about lifting weights? Lifting weights will increase the calories burned. That's because after you have worked out, your muscles will need a lot of energy to repair their fibers.
Penn State research reports that lifting weights can burn 3 kilograms of fat more than aerobic exercise (which is a type of cardio exercise).
Another study from Harvard found that men who regularly lifted weights for at least 20 minutes per day were more likely to keep excess belly fat at bay than those who just did cardio. Meanwhile, cardio alone is not enough to cut belly flab.
The bonus benefits of lifting weights
In addition to burning body fat faster, lifting weights also has other important benefits, namely building and maintaining bone strength and increasing metabolism.
One study found that lifting weights for 16 weeks increased hip bone density and bone growth by 19 percent.
This benefit is obtained from controlling sclerostin levels while increasing the production of the special hormone IGF-1 which plays an important role in bone growth.
Sclerostin is one of the natural proteins in the human body. If extraordinary levels accumulate in the bones, it can increase the risk of bone loss.
Other studies suggest that regularly lifting weights will increase calorie burn and body metabolism even for the next 39 hours. After 24 weeks of weight training, the male participants' metabolism increased by 9% while the female participants reached 4 percent.
The ideal body is achieved faster by combining the types of exercises
The wrong cardio exercise can increase the stress hormone cortisol in the body which can cause the body to store more fat in the stomach.
Therefore, for those of you who want to lose belly fat and lose weight, you should combine it with other sports, including lifting weights.
Reporting from Health, research from Duke University found that participants who did a combination of cardio exercise sessions and lifting weights were able to burn fat up to 7 kilograms. That is with a note after exercising regularly for 47 minutes every week.
According to the American College of Sports Medicine (ACSM), a total duration of 150 minutes of exercise per week is very effective in losing weight.
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