Cardio or strength training?
Both types of exercise deliver a variety of health benefits for men and women.
But if your time is limited and you are trying to lose weight, aerobic exercise may be your best bet, says Kim DeLaFuente, ACSM-PD, an exercise physiologist with Spectrum Health Healthier Communities.
Aerobic exercise, such as walking, running or using a treadmill, is more effective for weight loss and body fat loss than resistance or strength training, according to a Duke University study published in the Journal of Applied Physiology.
Strength workouts, such as bands, free weights and weight machines, are also certainly good for you because you’ll build muscle. But in the Duke study, participants in the resistance-training-only group did not lose body fat.
And those who combined aerobic and strength exercises had similar results to the aerobic exercise group, but with an increased time commitment.
But that doesn’t mean you should forego the weights, DeLaFuente said.
Strength training helps you maintain bone strength, especially important for women as they get older, and increased muscle tone gives your body better definition.
“It’s what makes you look good as the pounds fall off,” she says. “It also helps your body burn calories more efficiently.”
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This makes sense to me even if it goes against the bro science in the gym. My question, however, is does it have to be heavy weights? Let’s say I’m eating clean with a caloric deficit and doing cardio. I add 2 or 3 days a week doing a full-body workout focusing on compound movements, so that I will maintian the precious little muscle I have (since I most likely will not add muscle while in a caloric deficit). Does it have to be heavy weight to maintain muscle. I’m concerned about my joints and wearing down my body if I’m weight training during a caloric deficit.
Dax –
A well rounded weight training program, like the one you describe, should go a long way in helping you maintain muscle mass. It is not necessary to use more weight than you are currently using. If your goal was to build muscle then heavier weights and less repetitions is recommended.
Allowing a day of rest between workouts will help to alleviate strain on your joints. If you find that you are exhausted after workouts and it takes a day or two to recover then you may be overdoing. Learn to listen your body and let it be your guide.
Equally important is making sure that your caloric defecit efforts don’t cut too much protein from your diet. Adequate amounts of protein are necessary for muscle health.
Good luck in your fitness efforts!