A Common Fitness Conversation Is: What Is Best, Weight Training Or Cardio?
I will review this debate from a few perspectives.
1. To Burn Calories:
The amount of calorie burn is measured in metabolic equivalents. One metabolic equivalent (MET) is the quantity of energy your body expends when you are at rest. Other recreational and physical daily activities have been calculated and are given a metabolic equivalent. Cardio activities generally win the calorie burn off battle hands down in comparison to weight training. For example, even a speedy walk which could be calculated as high as 5 METs. Your traditional weightlifting workout scores only about 3.5 METs. However that's the traditional weightlifting routine of sets and reps, resting a minute or more in between each set. High intensity or interval methods weight training will be a lot higher on the metabolic equivalent chart. So I give cardio the nod as truly being the better exercise in the weight training or cardio challenge to burn calories. Though that may be a short term outlook. Read on to learn why.
2. To Burn Fat:
A long-term advantage you get from your weight training that helps burn fat is the knowledge that muscle burns more calories than fat. I've seen the variance factor cited from two to fifty times. The scientific study is a little weak here but even on the conservative end wouldn't you rather have a pound of body weight burn twice the calories while sitting on the couch or sleeping? The metabolic workings that occur in a muscle cell demand more fuel to perform than the processes occurring in fat cells. And because there is no debate in the research that weight lifting is superior to cardio for building muscle I have to say weight training wins the "burn fat" battle of weight training or cardio.
Maintaining the long-term view is the benefit you get from lifting weights in the nearest hours after the workout is over. The body recovers and normalizes to its resting MET burn rate following all workouts but it comes down slower from weight training than from cardio. You get an calorie burn rate during the immediate few hours after completion of the exercise with weight training, the calorie burn tail.
3. To Prevent Injury:
Just by its repetitive nature cardio exercise is believed to be demanding on the joints, ligaments, tendons and the muscles while the routines ordinarily applied for weight training are varied in their motion patterns. The weight training workouts (in particular free weights) do more to trigger "stabilizer" or secondary muscles involved in the activity. Weight training also requires your body to function in more planes of motion and axes of rotation. Therefore I grant weight training the best for prevention of injuries above the traditional cardio activity (running, treadmill, elliptical, biking, swimming). Cardio can move up to weight training's level on this measurement if you choose physical exercises like racquetball, tennis, fencing, martial arts, and dance. These are very good cardio activities in which the movement patterns are varied but their disadvantage emerges when engrossed in a competition. The short bursts of activity induced in heated competition are prone to cause injury versus the in control, slow movement in weight lifting.
Finally, what should direct what you do more is what works best for you. The fact is you gain the most from a fitness routine when you stay with it over time. Persistence is the most essential thing in success so it generally follows. What you prefer to do is what you are likely to carry on doing long enough to benefit. So go with what works the best for you and put the weight training or cardio verdict as secondary.
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