home
RSS
Cardio burns more fat than weight lifting
December 17th, 2012
12:33 PM ET

Cardio burns more fat than weight lifting

If you want to burn fat and lose weight, aerobic exercise may be your best workout option, according to a study in the Journal of Applied Physiology.

It was more effective than a weight-lifting routine, and about as beneficial as workouts combining cardio and strength training, researchers found.

"If a person is going to give me three hours of exercise a week,the most effective way to lose fat is to spend that time doing aerobic training," says lead study author Leslie Willis, an exercise physiologist at Duke University Medical Center in Durham, North Carolina.

If you lift weights, this doesn't mean you should stop, but if your time is limited and your main goal from exercise is to lose weight, cardio may be better than weight training, according to Willis.

The study

Because people often short-change exercise, the scientists wanted to find out what type of routine would provide overweight people the most efficient workout for weight loss. For eight months, more than 200 middle-aged adults were assigned to one of three exercise programs.

The first group did aerobic training for 133 minutes a week. This averaged out to three 45-minute sessions, with most people choosing to work out on treadmill or elliptical machines. Those in the second group spent the same amount of time getting fit, but lifted weights instead of doing cardio. The others did both types of exercise, which took twice as long. The adults in the study were all overweight or obese, about 50 years of age, and did not have diabetes.

The results

The scientists found that routines that included only weight lifting built muscle, but did not help people lose fat or shed pounds.

Willis said this surprised some experts who say increasing muscle mass helps us burn more calories by increasing our metabolism. Unlike fat, it takes a certain amount of energy to simply maintain muscle. But the Duke researchers say the calories burned from having more muscle were not enough to make a difference when it comes to weight loss.

The researchers also found that cardio workouts proved to be as beneficial for losing fat and weight and required only half the time commitment as the combination workouts.

"They (the combination aerobic/weight training group) did lose more weight around the middle, but it was not statistically significant," says Willis. "We're a little bit unclear as to why that is, but we would say that time-wise, it was not that much more beneficial to do double that work and not get that much more benefit."

Workout advice

But Willis and other experts agree strength training shouldn’t be discounted when it comes to overall health. Lifting weights helps build and maintain strong bones and helps prevent the gradual loss of muscle that comes with aging.

Weight training may not be the best way to take the weight off initially, it does help adults keep it off, says Dr. Melina Jampolis, a physician nutrition specialist and CNN's diet and fitness expert. And though having added muscle may not burn as many calories as once thought, it does pay off over time.

“If you are short on time and are not dieting, cardio is better for weight loss in the short-term, but we don’t know in the long-term. And in my opinion, to maintain weight loss and achieve optimal health, strength training is still very important,” explains Jampolis.

But some have to get the weight off first before we can then turn their attention to keeping it off, Willis says. And if there’s only time for one type of workout, cardio may be the best choice.

“The point here is that the general public who comes to us to exercise almost unanimously has one main goal, and that is to lose weight and fat," Willis says. "And we’re just not seeing that resistance training would be the most efficient way to do that."


soundoff (253 Responses)
  1. Monty

    Hi there i am kavin, its my first time to commenting anyplace, when i read this paragraph i thought i
    could also create comment due to this good
    article.

    Here is my web-site – หวยเด็ด

    January 12, 2021 at 00:49 | Report abuse | Reply
  2. Rebekah Rohman

    I am really enjoying the theme/design of your website. Do you ever run into any browser compatibility problems? A handful of my blog visitors have complained about my blog not operating correctly in Explorer but looks great in Firefox. Do you have any advice to help fix this problem?

    https://gumroad.com/ketquamoinhat/posts

    January 12, 2021 at 03:55 | Report abuse | Reply
  3. buy microsoft visio 2016

    Fantastic website you have here but I was wondering if you knew of any message boards that cover the same topics talked about here? I'd really love to be a part of community where I can get feedback from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Thanks!

    https://forums.bestbuy.com/t5/user/viewprofilepage/user-id/993768

    January 12, 2021 at 04:03 | Report abuse | Reply
  4. 부천출장마사지

    Pretty! This has been an extremely wonderful post. Many thanks for supplying these details.

    http://ezproxy.cityu.edu.hk/login?url=https://www.wattpad.com/user/t1uwwxm751

    January 12, 2021 at 05:10 | Report abuse | Reply
  5. John

    Please let me know if you're looking for a writer for your weblog.

    You have some really good posts and I feel I would be a good asset.

    If you ever want to take some of the load off, I'd love to write some content for your blog in exchange for a link back to mine.
    Please send me an e-mail if interested. Thanks!

    Also visit my web-site :: หวย

    January 12, 2021 at 05:15 | Report abuse | Reply
  6. 부천출장안마

    http://night.jp/jump.php?url=https://pbase.com/topics/t5vvbja719/theadvan058

    January 12, 2021 at 07:52 | Report abuse | Reply
  7. Myles

    Excellent post. I used to be checking continuously this blog
    and I am impressed! Very useful info specifically the remaining
    section 🙂 I maintain such information much.
    I was seeking this certain info for a very long time.
    Thanks and best of luck.

    my blog post; dedicated server

    January 12, 2021 at 08:19 | Report abuse | Reply
  8. Fae

    I visited multiple web sites except the audio feature for audio songs existing at this site is truly excellent.

    Feel free to surf to my blog – หวย

    January 12, 2021 at 10:47 | Report abuse | Reply
  9. Joeann

    Do you mind if I quote a couple of your posts as long as I provide credit and sources back to your webpage?
    My blog is in the very same niche as yours and my users would
    truly benefit from some of the information you present here.
    Please let me know if this alright with you. Regards!

    Look into my web-site – 광주건마

    January 12, 2021 at 11:25 | Report abuse | Reply
  10. visio professional download

    I’m impressed, I have to say. Actually not often do I encounter a weblog that’s each educative and entertaining, and let me let you know, you've hit the nail on the head. Your thought is outstanding; the issue is one thing that not enough people are talking intelligently about. I am very completely satisfied that I stumbled across this in my seek for one thing regarding this.

    https://bbs.qupu123.com/space-uid-63384.html

    January 12, 2021 at 12:24 | Report abuse | Reply
  11. Shawn

    It's perfect tiome to make some plans for thee future and it's time to bee
    happy. I have read this post and if I could I want to suggest you feew interesting things or suggestions.

    Maybe you could write next articles refeerring to this
    article. I desire to read more things about it!

    My site – brestrogen discount

    January 12, 2021 at 13:53 | Report abuse | Reply
  12. AJMDub

    Заработай более миллиона – https://joyscasina.com/

    January 12, 2021 at 14:30 | Report abuse | Reply
  13. Vida

    Hi! I could have sworn I've been to this website before
    but after browsing through some of the post I realized it's new to me.
    Nonetheless, I'm definitely happy I found it and I'll be book-marking and checking back frequently!

    Also visit my page: jefferson city missouri

    January 12, 2021 at 18:58 | Report abuse | Reply
  14. AJMDub

    Заработай более миллиона – https://admiralx-ofs.com/

    January 12, 2021 at 19:10 | Report abuse | Reply
  15. Sally

    If some one desires expert view about running a blog afterward i recommend
    him/her to pay a quick visit this web site, Keep up the pleasant job.

    Feel free to visit my webpage: Play8oy

    January 12, 2021 at 19:47 | Report abuse | Reply
  16. best deals near me

    I am extremely impressed with your writing skills and also with the layout on your weblog. Is this a paid theme or did you modify it yourself? Anyway keep up the excellent quality writing, it is rare to see a nice blog like this one these days..

    http://maps.google.ht/url?q=www.payprodeal.com

    January 13, 2021 at 01:12 | Report abuse | Reply
  17. Cliff

    I loved as much as you'll receive carried out right here.

    The sketch is attractive, your authored subject matter stylish.
    nonetheless, you command get got an nervousness over that you wish be delivering the following.
    unwell unquestionably come further formerly again since exactly the same nearly a lot often inside case you shield this hike.

    my web blog; escort antalya

    January 13, 2021 at 07:27 | Report abuse | Reply
  18. office project 2016

    I take pleasure in, cause I found exactly what I was having a look for. You have ended my 4 day lengthy hunt! God Bless you man. Have a nice day. Bye

    https://www.misterpoll.com/users/julyturret18

    January 13, 2021 at 13:41 | Report abuse | Reply
  19. หวย

    It's truly very complicated in this full of activity life to listen news on Television, so I just use the web for that reason, and get the newest information.

    January 13, 2021 at 16:59 | Report abuse | Reply
  20. free v bucks generator

    I read this article completely about the comparison of most up-to-date and earlier technologies, it's
    awesome article.

    January 13, 2021 at 17:54 | Report abuse | Reply
  21. scr888 zoster

    I admit it, I'm an avid fan of your world of seventies fashion and fancy dress outfits.

    I love the ostentatiousness of this era, it really is blatant disregard
    for subtlety or acceptance. Which decade can lay claim they flared trousers,
    concord collars and 'big' curly a lock? And which decade gave birth to disco music, and disco panache?
    Why the 70's of duration!

    Lollapalooza, Aug 5-7. This festival definitely isn't for no more side, but
    this year's lineup includes Eminem, where to play 918kiss,
    Coldplay but some Chicago-based artists.

    Q: I read recently (Aug. 1, 2011, issue of Billboard.Biz) that (creator) Mike Judge thought for a time
    that had difficult with "Beavis & Butt-head," then arrived in learn you
    are actually cool with the show. Is always a fair assessment?

    After their set, I just remember feeling really great. Inspired even. SOAD came on afterwards, and also so they really rocked.

    I remembered every reasons why I fell in love with them in preliminary place, also ended up being
    each of the best experiences of my life.

    I thought what drives anyone, what drives me, to love a certain sound so painfully much that
    this task becomes a piece of who I here's. But I've never forgotten that night, searching back I've
    always seen it for a turning point when I realized right then Exactly what I desire to do
    with my a lifetime. Being at that concert,
    I never felt S O A L I V E.

    12. Mew – And also the Glass Handed Kites: My greatest musical regret isn't getting into Mew sooner.
    I skipped their opening set at McCarran Pool in favor of
    hotdogs. What is regarding? Christ. This album, around the first time I heard it,
    blew me away. It still blows me distant. It's huge and sweeping and microsoft xbox
    360 to perceived as whole orchestra behind who's.
    Has to be.

    I would say really any Bad Religion background music.

    They are my go-to band that could do no wrong as far as I am concerned.
    Just had a replacement album end up looking and I have listened to it
    a bunch, so I'm stoked on that. I'd personally say
    "Stranger Than Fiction" by Bad Religion.

    The music festivals right here are the "big boys"; tickets for these festivals
    often sell-out with a few hours of the events moving on sale.
    However, there are music festivals of all shapes and sizes and catering everybody tastes
    happening across the united kingdom during summer time months.

    January 13, 2021 at 19:24 | Report abuse | Reply
  22. Homepage

    It is really a nice and helpful piece of information. I’m glad that you shared this helpful information with us. Please keep us informed like this. Thanks for sharing.

    https://www.google.com.sl/url?q=https://payprodeal.com

    January 13, 2021 at 19:25 | Report abuse | Reply
  23. fun88

    Hi! I simply wish to give you a big thumbs up for the
    excellent info you've got right here on this post. I will be returning to your site for more soon.

    January 13, 2021 at 19:32 | Report abuse | Reply
  24. ntc33 online

    For when we had been still without strength,
    in due time Christ died for the ungodly. Confront human being bullying you, but offer
    a lending product in getting place. So compact cars now are selling
    very, rather effectively.

    January 14, 2021 at 04:49 | Report abuse | Reply
  25. W88.com

    Very good post. I certainly love this site. Stick with it!

    January 14, 2021 at 06:25 | Report abuse | Reply
  26. ms project pro 2019

    This is the suitable blog for anybody who needs to seek out out about this topic. You understand so much its nearly onerous to argue with you (not that I actually would want…HaHa). You positively put a brand new spin on a topic thats been written about for years. Nice stuff, simply great!

    http://www.magcloud.com/user/saucebrown34

    January 14, 2021 at 08:01 | Report abuse | Reply
  27. หวย

    hello!,I really like your writing so a lot!

    share we keep in touch extra about your post on AOL?
    I require an expert in this space to solve my problem.

    May be that's you! Having a look ahead to look you.

    January 14, 2021 at 08:57 | Report abuse | Reply
  28. sv388 deposit pulsa

    Every weekend i used to pay a quick visit this website, because i
    wish for enjoyment, as this this web site conations truly
    nice funny stuff too.

    January 14, 2021 at 14:28 | Report abuse | Reply
  29. microsoft office 2019 professional plus crack

    I have read some good stuff here. Definitely worth bookmarking for revisiting. I surprise how much effort you put to create such a magnificent informative website.

    https://polandidea01.tumblr.com/post/640190897710088192/microsoft-office-2019-professional-plus

    January 14, 2021 at 20:17 | Report abuse | Reply
  30. 부산안마

    Hey would you mind sharing which blog platform you're using?
    I'm looking to start my own blog soon but I'm having a hard time making a
    decision between BlogEngine/Wordpress/B2evolution and Drupal.

    The reason I ask is because your design and style seems different then most blogs and
    I'm looking for something unique. P.S Apologies for being off-topic but I had to ask!

    January 14, 2021 at 22:48 | Report abuse | Reply
  31. mbee.com.vn

    Way cool! Some very valid points! I appreciate you writing this write-up plus the rest
    of the site is really good.

    January 15, 2021 at 01:29 | Report abuse | Reply
  32. sharkoone er30

    Hey very interesting blog!

    January 15, 2021 at 10:51 | Report abuse | Reply
1 2 3 4 5

Leave a Reply to xkcgskjcszof


 

CNN welcomes a lively and courteous discussion as long as you follow the Rules of Conduct set forth in our Terms of Service. Comments are not pre-screened before they post. You agree that anything you post may be used, along with your name and profile picture, in accordance with our Privacy Policy and the license you have granted pursuant to our Terms of Service.

Advertisement
About this blog

Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.