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.
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 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."
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."
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.
Good post. I will be dealing with some of these issues as well..
Your fantastic is great as in the event it were being written by simply a writer. Let me pay a visit to your blog generally. Many thanks always.
Hey, tend to be not you too great? The writing widens my information. Give thanks to you.
Hey just wanted to give you a brief heads up and let you know a few of the images aren't loading properly.
I'm not sure why but I think its a linking issue. I've tried
it in two different internet browsers and both show the same results.
Good day! This post could not be written any better!
Reading through this post reminds me of my good old room mate!
He always kept talking about this. I will forward this post to him.
Pretty sure he will have a good read. Thanks
is vardenafil in the va formulary https://vegavardenafil.com/ vardenafil nortwest pharmacy
The Crimson Tide has appeared in 52 Bowl games and claimed 30 bowl victories (with 3 ties) in it's the past.|Who knows, there will in addition be zero gravity Football exhibition matches in space hotels or orbiting space stations. It has actually become really a fashion statement. Like football there likewise basketball companies.|You could select a great color or reversible bedding set. But it did make a major difference for me. I said getting faster would be hard though complicated. Design the area to appear as a football field.|The game is even took part in a associated with other international. Football coaching traits are helpful in providing a good resource youngsters who are aiming for passion in football. #2 is pretty easy to begin.|Instruct all your guests to wear their team's colors proudly. Does it appear that they could play inside system or do they fight? Another great option is to paint the walls to be similar to a stadium full people today.|After the selection is complete then very good invited to concentrate on preparation under specialized coaches.
I have said before and I'm going to say it again.|Then paint the top half bright blue to look like the night sky. You'll be able to send your sports fan a tailgate party gift pail to raise their fun. Keep a log of one's players within process.|They exhibited the round shaped and oval shaped balls at the cost exhibition in london.
Once you discover the mistakes, you is able to get paid to correct them.
Suppose you now have a website about plastic surgical removal.
How often have you clicked on the web page and been startled by loud music or sound clips?
vardenafil tablets 20 mg https://vegavardenafil.com/ levitra (vardenafil)
vardenafil nortwest pharmacy https://vegavardenafil.com/ vardenafil dosage
What a information of un-ambiguity and preserveness of valuable familiarity
regarding unexpected emotions.
It is the best time to make some plans for the future and it's time to be happy. I have learn this put up and if I may I want to counsel you some fascinating issues or suggestions. Maybe you can write next articles regarding this article. I wish to learn more things about it!
At this kind of price, you can premiere as a article author. I am so touched. I am just happy to meet you. Give thanks you.
alprostadil topical cream https://alprostadildrugs.com/ aloprostadil
sildenafil 20 mg online canada https://eunicesildenafilcitrate.com/ sildenafil nz price
I was so pleased from your blog. Thank anyone so much.
This is a topic which is near to my heart... Take
care! Exactly where are your contact details though?
how much is sildenafil https://eunicesildenafilcitrate.com/ sildenafil medicine in india
tadalafil 30 mg https://elitadalafill.com/ tadalafil 40 mg daily
sildenafil india online https://eunicesildenafilcitrate.com/ sildenafil 100mg india
Wow. You're so good the fact that you're so good right now. Your help woke me personally up. Thank you really much.
I like what you guys are up too. Such clever work and reporting! Keep up the superb works guys I have incorporated you guys to my blogroll. I think it will improve the value of my website .
sildenafil price canada https://eunicesildenafilcitrate.com/ sildenafil generic 5mg
Thank an individual so much intended for letting me know what We didn't know. I count on working with you.
how to get alprostadil injection https://alprostadildrugs.com/ what is alprostadil used for
I do agree with all the concepts you have introduced for your post.
They are really convincing and will certainly work.
Still, the posts are too short for novices.
May you please lengthen them a bit from next time?
Thanks for the post.
muse alprostadil https://alprostadildrugs.com/ alprostadil urethral suppository
sildenafil generic 50 mg https://eunicesildenafilcitrate.com/ usa over the counter sildenafil
Good day I am so glad I found your webpage, I really found you by error, while I was looking on Digg
for something else, Anyways I am here now and would just like to say thank you for a incredible post and
a all round thrilling blog (I also love the theme/design), I
don't have time to read it all at the moment but I have saved it and also added your
RSS feeds, so when I have time I will be back to read much more, Please do
keep up the great work.
alprostadil injection demonstration https://alprostadildrugs.com/ how to administer transurethral alprostadil
tadalafil daily use https://elitadalafill.com/ 40 mg tadalafil
tadalafil generic https://elitadalafill.com/ buy tadalafil us
vardenafil cheap https://vegavardenafil.com/ vardenafil buy
buy sildenafil generic canada https://eunicesildenafilcitrate.com/ sildenafil citrate uk
Mangalloy, also called manganese steel or Hadfield steel, is an alloy steel including an average of around 13 manganese.
vardenafil buy https://vegavardenafil.com/ vardenafil teva pharmaceutical
I got this site from my pal who shared with me on the topic of
this web page and at the moment this time I am browsing this
site and reading very informative content at this place.
Stop by my web blog :: 먹튀검증
After going over a number of the articles on your site, I honestly appreciate your way of blogging. I book marked it to my bookmark website list and will be checking back in the near future. Please visit my website as well and let me know how you feel.
It's truly a nice and useful piece of information. I'm satisfied that you shared this useful information with us.
Please stay us informed like this. Thank you for sharing.
you're really a just right webmaster. The site loading velocity is incredible.
It seems that you are doing any distinctive trick. Furthermore, The contents are masterwork.
you've done a magnificent process on this topic!
It is the best time to make some plans for the future and it's time to be happy.
I have read this post and if I could I desire to suggest you some interesting things or advice.
Perhaps you can write next articles referring
to this article. I wish to read even more things about it!
I love your blog page. I'm touched. Thank a person.
You're thus amazing. Oh my God. Lord bless you.
Seriously. Most likely so good that you're so good at this time. Your help woke me personally up. Thank you really much.