Cardio vs. Strength training in weight loss: What works better?
Cardio vs. Power weight loss training - a dilemma that often appears when weight loss. Both forms of movement have their advantages, but the results vary according to goals, fitness and lifestyle. In this article we will look at what works best for fat burning - and how to set up training for the best effect.
Cardio Training: Burning calories while moving
Cardio (such as running, bike, fast walking or HIIT - from the High Intensity Interval Training) is excellent for instant calorie burning. You can burn 300-600 kcal for 30-60 minutes of intensive training, depending on pace and weight.
✔️ Advantages of cardio exercise:
Fast energy expenditure
Improvement of cardiovascular health
Release endorphins = better mood
Disadvantage: combustion ends shortly after training and does not prevent muscle mass loss, especially in calorie deficit.
Strength training: less calories but longer effect
Strength exercise (eg with dumbbells, self -weight or machines) does not burn as much calories as cardio immediately, but it has one fundamental benefit - it builds muscles. And it is the muscle mass that increases basal metabolism, so how many calories you burn in peace.
✔️ Advantages of strength training:
Long -term fat burning
Muscle protection in weight loss
Improvement of posture and strength
After strength training, the body burns more energy for several hours.Afterburn effect.
What works best? Combined
The most effective results will be achieved by combining both workouts. Cardio helps to burn calories, strength training protects muscles and promotes long -term weight loss.
✅ Ideal strategy:
2–3 times a week of strength training (whole body)
2–3 times a week cardio (eg fast walking, HIIT, bike)
1 day rest or active regeneration (stretching, yoga)
If you want to lose weight effectively while keeping your character without a jojo effect, don't just rely on cardio.Strength training should be the basis of any weight loss plan, complemented by cardio for combustion and fitness. Your body will reward you not only with lower weight, but also with stronger curves and better health.
