FEBRUARY 2013
The Ashton Chronicle
Restoring the
Human Masterpiece
Cardio or Weight
Training: Is One Better
for Weight Loss?
By Joshua Jordan PT/DPT
There continues to be a debate as to whether
cardio exercise is better than weight training
for weight loss and vice versa. The short
answer is both are equally important for
weight loss, but lets take a look as to why.
Benefits of Cardio Exercise
Cardio exercise helps:
1. Decrease blood pressure,
2. Decrease LDL (bad) cholesterol,
3. Increase HDL (good) cholesterol,
4. Aid with digestion,
5. Decrease heart disease,
6. Decrease chance of cancer,
7. Decrease chance of developing
osteoporosis, and
8. Maintain body weight.
Benefits of Weight Training
Weight training helps:
1. Increase fat-free mass,
2. Decrease muscle loss as result of
aging,
3. Slow down bone loss as result of
aging,
4. Maintain or improve flexibility,
5. Manage chronic conditions, and
6. Manage body weight.
T M
must be less than calories used (activity), there
is no miracle pill. Cardio exercise can burn 10
to 12 calories per minute, while weight
training can burn 8 to 10 calories per minute.
Another component used to measure
physical activity by energy expenditure is
METs or metabolic equivalents. The more
METs an activity requires, the harder the
activity and the more calories burned. For
example, running at 6 mph or 10-minute mile
pace, requires 10 METs. Whereas heavy
weight lifting requires 6 METs and light
weight lifting requires 3 METs.
If one just looked at these numbers, he/she
would predict cardio is the more beneficial
exercise option for losing weight. That is not
entirely true.
Cardio can help maintain body weight but
for the most part it does not build muscle.
Cardio exercise improves overall endurance
and burns fat more efficiently but weight
training helps maintain muscle. Muscle mass
is important because muscle, fat-free mass,
burns calories even at rest. Every 1 pounds of
muscle burns 6 calories per day where as 1
pound of fat burns 2 calories per day.
Role in Weight Loss
Furthermore weight training increases an
individual’s metabolic spike and can lead to
calories being burned up to 1 hour after weight
training. As an individual increases his/her
muscle mass, he/she is able to burn more
calories performing the same activity. For
example, 2 individuals who weight the exact
same but have different percentages of fat-free
mass, the individual with more fat-free mass
will be able to burn more calories.
When it comes to weight loss, the most
important component is calories in (eaten)
To maximize weight loss, an individual
should perform cardio first especially when
performing cardio and weight training on the
same day. Cardio allows the muscles to warm
up to minimize the possibility of injury with
weight training. Furthermore cardio utilizes
the glucose within the bloodstream for energy.
This allows other energy sources to be utilized
for other activities.
The primary energy source for activity is
glucose, sugars, within the bloodstream. As
the body utilizes all of the free glucose, energy
stores within the body are then utilized to
produce energy. The pyramid of energy
source utilization are as followed:
Glucose
When determining whether to get in shape,
the goal is to achieve 60 minutes of
activity/exercise 6 to 7 days a week. Everyday
does not have to cardio or weight training.
Actually it is recommended by American
College of Sports Medicine that weight
training only take place 2 to 3 times per week
to allow body to repair. Individuals can
incorporate yoga, pilates, and general outdoor
activities including golf, hiking, and paddle
boating to name a few.
If just beginning, do not go right out and
start with 60 minutes a day. Build to 60
minutes gradually by starting at 30 minutes
and even breaking down the 30 minutes into 3
ten minutes intervals throughout the day.
▼
Glycogen (stored glucose)
▼
Fats
Priming the body prior to weight training
allows for a better sequence of energy source
utilization within the body to lose weight.
Ashton Physical Therapy Center
Restoring the Human Masterpiece TM
5510 Cherokee Avenue, Suite 250
Alexandria, VA 22312
Phone (703) 916 - 0202
References:
1. American College of Sports Medicine
(ACSM)
2. National Institute of Health
3. Centers for Disease Control and
Prevention
4. American Journal of Sports
Medicine