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.
Links Xem Trực Tiếp đá Bóng Futsal Việt Nam Vs Lebanon Vòng Chủng Loại World Cuphtv7 hôm nayNếu cứ đùa như cơ hội vừa tiêu diệt Everton cho tới 3-1 trên sảnh khách
High 5 Trang Net Tỷ Lệ Kèo Bóng Đá Tốt Nhất 2021Tỷ Lệ Kèo Bóng Đá, Tỷ Lệ Cá Cược, Tỷ Lệ Kèo Nhà Cái chơi baiHai trận đấu của lượt cuối mỗi bảng bắt buộc phải thi đấu cùng giờ. Kết thúc vòng bảng, đội nhất, nhì các bảng và four đội xếp thứ ba có thành tích tốt nhất sẽ giành quyền vào vòng sixteen đội.
I'm extremely pleased to discover this page. I wanted to thank you for ones time due to this fantastic read!! I definitely loved every part of it and i also have you saved to fav to see new things on your website.
erectile tools https://www.pharmaceptica.com/
Thông Tin, Sự Khiếu Nại Liên Quan Tiền Đến Thẳng Bóng Đá Phái Nữ nha cai so 1Đội tuyển Việt Nam chỉ cần thiết một kết quả hòa có bàn thắng để lần loại hai góp mặt tại World Cup futsal. Nhưng, nhằm làm được điều đó
May I just say what a relief to uncover a person that genuinely understands what they are discussing on the web. You certainly realize how to bring a problem to light and make it important. A lot more people really need to look at this and understand this side of your story. I was surprised you aren't more popular since you definitely have the gift.
sildenafil 50 mg india online https://www.pharmaceptica.com/
Xoilac Tv Thẳng Bóng Đá chuyen gia du doan bdĐội tuyển futsal Việt Nam đã được một trận đấu đồng ý được trước phe đối lập đầy mức độ mạnh Lebanon. Kết quả Bà Rịa-Vũng Tàu vs Bình Phước ngày hôm nay 18h00 ngày 5/5, Hạng nhất nước Việt Nam.
I constantly emailed this webpage post page to all my friends, for the reason that if like to read
it after that my contacts will too.
Trực Tiếp đá Bóng Ngày Hôm Nay, Links Xem Soccer Trực Tuyến 24h fpt88Đội tuyển chọn nước Việt Nam chỉ muốn một kết quả hòa có bàn thắng để lần thứ hai góp mặt trên World Cup futsal. Nhưng, để làm được như vậy
Nice post. I learn something totally new and challenging on websites I stumbleupon everyday. It's always useful to read content from other writers and use something from other sites.
otc sildenafil 20 mg tablets https://www.pharmaceptica.com/
malaria drug chloroquine https://pharmaceptica.com/
Xoilac Tv Trực Tiếp đá Bóng 188betĐội tuyển chọn nước Việt Nam chỉ muốn một kết quả hòa có bàn thắng nhằm lần thứ hai góp mặt tại World Cup futsal. Nhưng, nhằm làm được điều đó
Would you be concerned about exchanging hyperlinks?
Your style is very unique in comparison to other folks I've read stuff from. I appreciate you for posting when you've got the opportunity, Guess I'll just bookmark this site.
I have to thank you for the efforts you have put in penning this blog. I am hoping to see the same high-grade blog posts from you in the future as well. In fact, your creative writing abilities has motivated me to get my very own site now 😉
20mg sildenafil https://pharmaceptica.com/
dangers of hydroxychloroquine https://www.pharmaceptica.com/
Good info. Lucky me I found your site by chance (stumbleupon). I've saved as a favorite for later!
Great site you have got here.. Itís difficult to find quality writing like yours these days. I truly appreciate individuals like you! Take care!!
I want to to thank you for this great read!! I absolutely enjoyed every bit of it. I've got you saved as a favorite to look at new stuff you postÖ
This blog was... how do I say it? Relevant!! Finally I have found something which helped me. Thanks a lot!
Excellent blog post. I certainly appreciate this website. Continue the good work!
Nice post. I learn something new and challenging on websites I stumbleupon on a daily basis. It will always be helpful to read through content from other writers and practice something from other web sites.
is erectile dysfunction dangerous https://www.pharmaceptica.com/
Custom Dab Mathttp://tsuruo-printing.jp/wforum/wforum.cgi?no=3786&reno=no&oya=3786&mode=msgview&page=0All products intended for use with legal smoking/vaping mixtures only .
Hi, I do think this is a great website. I stumbledupon it 😉 I will come back yet again since I book-marked it. Money and freedom is the greatest way to change, may you be rich and continue to help other people.
this is awesome i love it delta 8 gummies
Your article constantly have many of really up to date info. Where do you come up with this? Just declaring you are very creative. Thanks again