Add one type of exercise to your weight loss plan to burn more calories

Physical activity is fundamental for improving overall health and achieving successful weight reduction. While cardiovascular workouts, like running or swimming, are frequently favoured for their calorie-burning effects, another effective fitness method is often neglected: weight training. Cardio exercises are popular due to their capacity to expend calories effectively through sustained activity.

However, a primary focus on cardiovascular workouts may only elevate heart rate without significantly building muscle mass or enhancing strength. This approach could lead to weight targets being met, but potentially with less satisfying changes to body composition.

Integrating consistent weight training into your fitness routine, alongside cardio, is beneficial. Weight training not only aids in developing muscle mass and strength, but it also complements cardiovascular exercise to further support weight reduction efforts.

The Mechanism: How Weight Training Supports Weight Loss

One key advantage of weight training lies in its ability to induce post-exercise oxygen consumption (EPOC). This physiological effect means your metabolism remains elevated after a weight training session, resulting in a prolonged period of increased calorie expenditure.

Furthermore, studies indicate that weight training may assist in managing cortisol levels more effectively than excessive cardio. Cortisol, a hormone released in response to stress, can impact metabolic regulation.

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Cardio vs. Weight Training: Finding the Right Balance

Both weightlifting and cardio are valuable forms of physical activity, beneficial for weight management and lowering the risk of conditions like cardiovascular disease and Alzheimer’s disease later in life. Therefore, integrating both types of exercise into a routine is essential for maintaining a strong and healthy body.

Health authorities generally advise adults to engage in at least 150 minutes of moderate-intensity physical activity weekly, alongside incorporating strength or resistance training exercises at least twice a week to maintain active and healthy muscles. ‘Physical activity’ can include any movement that elevates the heart rate, such as brisk walking.

Prior to starting any new fitness program focused on weight loss, it is recommended to seek guidance from a healthcare professional. They can provide personalized recommendations based on individual health needs, particularly if pre-existing health conditions might be affected by exercise.