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A Popular Physical Fitness Discussion Is: Which Is More Beneficial, Weight Training Or Cardio?
I will cover this debate from several perspectives.
1. To Burn Calories:
The rate of calorie expend is evaluated in metabolic equivalents. One metabolic equivalent (MET) is the quantity of energy your body expends while at rest. Other leisure and physical daily activities have been measured and are prescribed a metabolic equivalent. Cardio work outs generally win the calorie burn off battle hands down compared to weight training. For example, even a brisk walk which could be calculated as high as 5 METs. Your customary weightlifting training session scores only about 3.5 METs. However that's the traditional weightlifting program of sets and reps, resting a minute or more between each set. High intensity or interval methods weight training will be a lot higher on the metabolic equivalent list. So I grant cardio the nod as truly being the better activity in the weight training or cardio challenge to burn calories. But that may be a short term view. Read more to see why.
2. To Burn Fat:
A long-term advantage you get from your weight training that helps burn fat is the fact that muscle burns more calories than fat. I've seen the difference factor cited from two to fifty times. The scientific study is a little weak here but even on the conservative end wouldn't you prefer to have a pound of body weight burn away twice the calories while sitting on the couch or sleeping? The metabolic workings that occur in a muscle cell require more fuel to perform than the processes happening in fat cells. And because there is no debate in the research that weight lifting is exceptional to cardio for growing muscle I have to say weight training wins the "burn fat" battle of weight training or cardio.
Maintaining the long-term view is the benefit you get from lifting weights in the immediate hours after the workout is over. The body recovers and returns to its resting MET burn rate following all workouts but it comes down slower from weight training than from cardio. You get an increased calorie burn rate within the immediate few hours after completion of the exercise with weight training, the calorie burn tail.
3. To Prevent Injury:
By its repetitive nature cardio training is believed to be demanding on the joints, ligaments, tendons and the muscles however the programs typically applied for weight training are varied in their movement patterns. The weight training routines (in particular free weights) do more to trigger "stabilizer" or secondary muscles incorporated in the motion. Weight training also requires your body to function in more planes of movement and axes of rotation. Therefore I award weight training the best for prevention of injuries over the conventional cardio training (running, treadmill, elliptical, biking, swimming). Cardio can move up to weight training's level on this measure if you choose activities like racquetball, tennis, fencing, martial arts, and dance. These are very good cardio activities where the motion combinations are varied but their disadvantage emerges when engaged in a competition. The short bursts of effort induced in heated competition are apt to result in injury versus the in control, slow movement in weight lifting.
And last but not least, what should govern what you do more is what works best for you. The reality is you achieve the most from a fitness routine when you stay with it over time. Consistency is the most important thing in success so it principally follows. What you enjoy to do is what you are likely to carry on doing over the long haul. So go with what works best for you and put the weight training or cardio verdict as secondary.
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