Have you ever been confused between cardio and weightlifting when it comes to shaping your body? Both forms of exercise, cardiovascular and weightlifting, provide unique benefits and are important for achieving weight loss goals. However, determining which type of exercise is superior for weight loss can be complex and depends on several factors, such as individual preferences, fitness levels, and overall health objectives. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained the differences between cardio and weightlifting and which one is better.
Cardiovascular Exercises
“Cardiovascular exercise, also known as cardio, includes physical activities that increase the heart rate and improve cardiovascular health”, said Arora. Some of its examples include running, cycling, swimming, and brisk walking.
Arora added, “These exercises mainly rely on aerobic metabolism, which means that the body uses oxygen to produce energy. Doing cardio exercises for long periods can burn a significant amount of calories, which can contribute to weight loss by creating a calorie deficit.”
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Benefits of Cardio
“One of the key benefits of cardio for weight loss is its ability to burn calories rapidly during the exercise session itself”, said Arora.
Engaging in physical activities, such as running or cycling at moderate to high intensity levels can be an effective way to burn calories, which makes it an effective option for individuals seeking to lose excess weight. In addition, cardiovascular exercises can enhance heart health, improve endurance, and increase overall stamina, allowing for longer workout sessions and greater calorie expenditure over time.
Arora added, “Moreover, cardio exercises are often accessible and require minimal equipment, making them suitable for individuals of varying fitness levels and budget constraints. Beginners can start with low-impact activities, such as walking or swimming and gradually increase the intensity as their fitness improves.” The versatility and simplicity of cardio workouts make them a popular choice among individuals aiming for weight loss.
Weightlifting
On the other hand, weightlifting, also known as strength training or resistance training, involves performing exercises using resistance to build muscle strength and endurance. Arora said, “This form of exercise typically utilises weights, resistance bands, or body weight to challenge the muscles.” While weightlifting may not burn calories as rapidly as cardio during the workout session, it offers unique advantages that contribute to long-term weight loss and body composition improvement.
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Benefits Of Weightlifting
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“Weightlifting is a great way to lose weight because it helps increase lean muscle mass. Unlike cardio which focuses mainly on burning calories, weightlifting promotes muscle growth and development”, added Arora.
Muscle tissue needs more energy to maintain compared to fat tissue and is metabolically active. Regular weightlifting can lead to an increase in resting metabolic rate which boosts calorie burn even when at rest.
According to Frontiers in Physiology, You can control your blood sugar levels and maintain a healthy body weight with the aid of strength training.
Arora added, “Weightlifting is an essential element in changing the body's shape and tone. While cardio exercises are primarily aimed at reducing fat, weightlifting helps to define the muscles and improve their overall tone.” This results in a leaner and more defined appearance, even if the weight on the scale does not show a significant decrease.
Bottomline
Arora concluded, “The question of whether cardio or weightlifting is better for weight loss doesn't have a clear-cut answer. Both types of exercise have their advantages and can work together to help achieve weight loss goals. Cardio workouts are great at burning calories during exercise and improving heart health, while weightlifting helps with long-term weight management by boosting muscle mass and increasing metabolic rate.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting any new exercise regimen, especially if you are dealing with any health issues.]