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.
tadalafil cialis https://apcalisetadalafil.com/ generic cialis online fast shipping buy generic cialis online with mastercard generic cialis tadalafil
This is the right web site for anyone who would like to find out about this topic. You understand so much its almost tough to argue with you (not that I actually will need toÖHaHa). You certainly put a fresh spin on a subject that has been discussed for years. Wonderful stuff, just excellent!
tadalafil daily online buy tadalafil tadalafil generic where to buy side effects of tadalafil https://tadalafilol.com/
cialis at canadian pharmacy cheap cialis pills for sale generic cialis tadalafil https://tadagatadalafil.com/
https://tadagatadalafil.com/ where to buy tadalafil on line what is tadalafil tadalafil generic where to buy where to buy generic cialis online safely
canada generic tadalafil https://tadagatadalafil.com/ – buy tadalis tadalafil cost walmart where to get tadalafil tadalafil
Your way of addressin this subject is both remarkable and motivating.
tadalafil liquid buy generic cialis online with mastercard side effects for tadalafil cost tadalafil generic https://tadalafilww.com/ – tadalafil cost in canada
https://tadalafilww.com/ where to order tadalafil tablets https://tadagatadalafil.com/ – what is tadalafil tadalafil drug
side effects for tadalafil https://tadacipetadalafil.com/ buy cialis cheap cialis pills for sale tadalafil goodrx
cialis without a prescription https://tadacipetadalafil.com/ – tadalafil generic where to buy buy cialis tadalafil without a doctor prescription tadalafil daily online
prescription tadalafil online tadalafil tadalafil online with out prescription generic cialis online fast shipping https://cttadalafil.com/ – tadalafil dosage
tadalafil buy tadalafil tadalafil side effects https://cttadalafil.com/
I love the manner you have actually ended this blog post ...
It is in point of fact a nice and useful piece of info. I am happy that you just shared this helpful information with us. Please keep us informed like this. Thank you for sharing.
buy tadalafil https://tadalafilww.com/ – tadalafil liquid tadalafil dosage where to get tadalafil generic tadalafil from uk
Everything is very open with a precise clarification of the issues. It was really informative. Your site is useful. Thanks for sharing!
I blog frequently and I really thank you for your content. This great article has really peaked my interest. I'm going to book mark your blog and keep checking for new details about once a week. I subscribed to your Feed too.
Have you ever heard of second life (sl for short). It is essentially a video game where you can do anything you want. Second life is literally my second life (pun intended lol). If you would like to see more you can see these sl authors and blogs
I was able to find good advice from your content.
Spot on with this write-up, I absolutely believe that this amazing site needs far more attention. Iíll probably be back again to read more, thanks for the information!
Itís nearly impossible to find educated people on this subject, but you seem like you know what youíre talking about! Thanks
Great info. Lucky me I discovered your blog by chance (stumbleupon). I have bookmarked it for later!
Have you ever heard of second life (sl for short). It is basically a game where you can do anything you want. SL is literally my second life (pun intended lol). If you want to see more you can see these second life authors and blogs
I like it when individuals come together and share ideas. Great site, stick with it!
It is perfect 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 tips. Maybe you can write next articles referring to this article. I wish to read more things about it!|
This web site certainly has all the information I needed concerning this subject and didnít know who to ask.
Wow! Finally I got a web site from where
I be able to really get helpful facts concerning my study and knowledge.
Also visit my web-site :: download wm casino android (sg918kiss.com)
Hi there! I simply would like to offer you a big thumbs up for your excellent info you have got right here on this post. I'll be coming back to your web site for more soon.
Have you ever thought about including a little bit more than just your articles? I mean, what you say is fundamental and everything. But think of if you added some great photos or videos to give your posts more, "pop"! Your content is excellent but with pics and clips, this blog could definitely be one of the best in its niche. Amazing blog!|
Iím amazed, I have to admit. Rarely do I encounter a blog thatís equally educative and entertaining, and without a doubt, you've hit the nail on the head. The issue is something that not enough folks are speaking intelligently about. I am very happy that I stumbled across this during my hunt for something relating to this.
constantly i used to read smaller articles or reviews which also clear their motive, and that is also
happening with this article which I am reading here.
Also visit my web blog wm casino android download
Hello, after reading this amazing piece of writing
i am also happy to share my familiarity here
Also visit my web page home wm casino download (xe88sg.com)
You see, I know this because I acquire a lot of joint venture proposals.
Can be old hat and Google will punish you hard.
That is really the way to make passive income.
I blog quite often and I genuinely appreciate your content. This great article has really peaked my interest. I'm going to take a note of your blog and keep checking for new details about once a week. I opted in for your Feed too.
Saya telah telah berselancar online lebih dari tiga jam hari ini, namun saya tidak pernah menemukan artikel menarik seperti milik Anda.
It's cukup berharga bagi saya. Dalam pandangan saya, jika semua
pemilik situs web dan blogger membuat konten yang baik seperti yang
Anda lakukan, internet akan menjadi a jauh lebih berguna dari
Also visit my blog post – Joker win 188
There's definately a great deal to learn about this subject. I like all the points you have made.
Can I simply say what a relief to uncover somebody that really knows what they're talking about on the internet. You definitely know how to bring a problem to light and make it important. A lot more people should check this out and understand this side of the story. I was surprised you aren't more popular given that you certainly possess the gift.
Have you ever heard of second life (sl for short). It is basically a online game where you can do anything you want. sl is literally my second life (pun intended lol). If you would like to see more you can see these second life articles and blogs
Saya telah menjelajah online lebih dari tiga jam hari ini, namun saya tidak pernah
menemukan artikel menarik seperti milik Anda. It is cukup
berharga bagi saya. Menurut pendapat saya ,
jika semua pemilik web dan blogger membuat konten yang baik seperti yang Anda lakukan,
net akan menjadi lebih berguna dari sebelumnya.
Take a look at my page; Game joker apk (joker123slots.com)
I need to to thank you for this great read!! I absolutely loved every bit of it. I have got you saved as a favorite to look at new stuff you postÖ
Saya akan segera kopling rss feed Anda karena saya tidak bisa
Saya yakin artikel ini telah menyentuh semua pengunjung internet, benar-benar bagus
pos tentang membangun blog baru.
Here is my homepage; Joker123 deposit pulsa tanpa potongan (joker123slots.com)
Pretty! This has been a really wonderful article. Thank you for supplying these details.
Manganese resembles iron in its chemical and also physical residential properties, yet it is harder and more weak. Manganese is perhaps the most versatile element that can be included in copper alloys.
Saya akan segera kopling rss Anda karena saya tidak bisa
Ahaa, ini bagus percakapan tentang posting di tempat ini di
situs web ini, saya sudah membaca semua itu,
jadi sekarang saya juga berkomentar di sini .
Feel free to surf to my web site Download apk joker123 for android (joker123slots.com)
Next time I read a blog, Hopefully it does not fail me just as much as this particular one. I mean, Yes, it was my choice to read, however I truly thought you would probably have something helpful to talk about. All I hear is a bunch of crying about something that you could fix if you weren't too busy seeking attention.
Having read this I thought it was rather informative. I appreciate you taking the time and effort to put this content together. I once again find myself spending a lot of time both reading and posting comments. But so what, it was still worthwhile!
This was great! I would like you to clean up all this spam though
Excellent beat. Excellent site. 686236906
After looking into a few of the articles on your blog, I seriously appreciate your technique of writing a blog. I book marked it to my bookmark site list and will be checking back in the near future. Take a look at my web site as well and tell me how you feel.