Steady-State Cardio Or Strength Training - Which Is Better For Weight Loss?
14/10/2018
Written By: Ryan Chan |
|
When it comes to exercising for losing weight, majority of the population tend to lean towards cardio exercises or more specifically, steady-state cardio. Exercises such as walking, jogging, elliptical, stairmaster, cycling and many more, over a long period of time, falls in that category. It is very common to walk into the gym with majority of the cardio machines occupied for a very long duration. But is steady-state cardio the best exercise for weight loss?
In today’s article, we will solely be focusing on comparing the two most common exercise type –Steady-State Cardio and Strength Training, to see which is better for weight loss.
In today’s article, we will solely be focusing on comparing the two most common exercise type –Steady-State Cardio and Strength Training, to see which is better for weight loss.
Steady-State Cardio
Pros
It is made popular due to the fact that steady-state cardio keeps you in the fat burning zone, meaning you burn more fats during the exercise due to your heartrate level and energy system used. Furthermore, it can be done almost anywhere without the need for special equipment and it’s easy to do. As an icing on the cake, most cardio machines (eg. treadmill, elliptical) come with calories tracker which shows the amount of calories you burn. Adding the amount of sweat you probably produced, it gives a sense of accomplishment and satisfaction thinking that you have had a good workout. And of course, cardio exercises are good for building stamina, endurance and heart health.
Cons
However, on the down side, it requires long duration to burn substantial amount of calories which many would not have the time to do so. And to add on, muscles will be lost as there is a lack of stimulus for muscle retention or growth in the long run. There are mainly 2 types of muscle fibre in your body, Type I (for endurance) and Type II (for strength, power). Steady-State cardio generally trains the Type I fibres. However, due to the low stimulus for the Type II muscle fibres, together with how your body adapts and improve efficiency to perform your steady-state cardio, it will be losing away the bigger and more powerful Type II muscle fibres. And as lean muscle mass is proportional to your metabolic rate, your metabolism will be lower than before, putting you at higher risk of gaining weight if your activity level drops. What’s important to note is also the fact that the calories you burn doing steady-state cardio has a “one-time off” effect. Meaning you will only burn more calories on days you do your cardio. On days you don’t, you will not be burning extra calories.
It is made popular due to the fact that steady-state cardio keeps you in the fat burning zone, meaning you burn more fats during the exercise due to your heartrate level and energy system used. Furthermore, it can be done almost anywhere without the need for special equipment and it’s easy to do. As an icing on the cake, most cardio machines (eg. treadmill, elliptical) come with calories tracker which shows the amount of calories you burn. Adding the amount of sweat you probably produced, it gives a sense of accomplishment and satisfaction thinking that you have had a good workout. And of course, cardio exercises are good for building stamina, endurance and heart health.
Cons
However, on the down side, it requires long duration to burn substantial amount of calories which many would not have the time to do so. And to add on, muscles will be lost as there is a lack of stimulus for muscle retention or growth in the long run. There are mainly 2 types of muscle fibre in your body, Type I (for endurance) and Type II (for strength, power). Steady-State cardio generally trains the Type I fibres. However, due to the low stimulus for the Type II muscle fibres, together with how your body adapts and improve efficiency to perform your steady-state cardio, it will be losing away the bigger and more powerful Type II muscle fibres. And as lean muscle mass is proportional to your metabolic rate, your metabolism will be lower than before, putting you at higher risk of gaining weight if your activity level drops. What’s important to note is also the fact that the calories you burn doing steady-state cardio has a “one-time off” effect. Meaning you will only burn more calories on days you do your cardio. On days you don’t, you will not be burning extra calories.
Strength Training
On the other hand, strength training is another different ball game.
Pros
Due to the nature of strength training, both the Type I and II muscle fibres will be stimulated and trained. This results in higher energy use during weight lifting phases. Furthermore, your body will continue to burn more calories after your workout due to the effect of Excess Post-Exercise Oxygen Consumption (EPOC) aka the afterburn. EPOC is the phase where your body uses oxygen to restore muscle glycogen and rebuild muscle proteins damaged during exercise. Research have shown that you can burn up to 75 calories more an hour or 33% more calories in general, 16 to 36 hours after workout. To make things even better, 80% of the calories burn during EPOC is actually from fats!
Cons
But of course, strength training comes with its disadvantages as well. Tools, equipment or gym membership will eventually be needed in the long run. Not to mention the hundreds of different resisted exercises that you can do, coming out with workout plans, and the need to learn and have proper form for all the exercises can be quite daunting to begin. Furthermore, one has to be more discipline in keeping intensity high during the workout as it is easier to rest longer and lift lighter than the opposite.
Due to the nature of strength training, both the Type I and II muscle fibres will be stimulated and trained. This results in higher energy use during weight lifting phases. Furthermore, your body will continue to burn more calories after your workout due to the effect of Excess Post-Exercise Oxygen Consumption (EPOC) aka the afterburn. EPOC is the phase where your body uses oxygen to restore muscle glycogen and rebuild muscle proteins damaged during exercise. Research have shown that you can burn up to 75 calories more an hour or 33% more calories in general, 16 to 36 hours after workout. To make things even better, 80% of the calories burn during EPOC is actually from fats!
Cons
But of course, strength training comes with its disadvantages as well. Tools, equipment or gym membership will eventually be needed in the long run. Not to mention the hundreds of different resisted exercises that you can do, coming out with workout plans, and the need to learn and have proper form for all the exercises can be quite daunting to begin. Furthermore, one has to be more discipline in keeping intensity high during the workout as it is easier to rest longer and lift lighter than the opposite.
Conclusion
Though losing weight through steady-state cardio is definitely possible, the main drawback would be that a huge amount of weight loss will come from losing muscles due to the lack of stimulants and that is something you do not want in the long run as it will cause various bone and joint problems and the reduction of your metabolism will result in higher risk of weight gain once you reduce your activity level. Not to mention that doing cardio every day for an extended period of time is not going to be sustainable.
On the other hand, though strength training tends to burn lesser calories during the workout phase as compared to steady-state cardio due to the greater fluctuation of heartrate, it is well compensated with the EPOC effect and the retention/growth of muscles, resulting in a higher metabolic rate and a greater, more sustainable calories output throughout daily living.
Thus if I can only choose either Steady-State Cardio or Strength Training for weight loss, Strength Training would be my choice.
*** On the side note, doing any form of exercise is still better than not doing anything and if I do not have to pick either one of the training type, doing both will be the best for weight loss (not forgetting watching what you eat of course).
On the other hand, though strength training tends to burn lesser calories during the workout phase as compared to steady-state cardio due to the greater fluctuation of heartrate, it is well compensated with the EPOC effect and the retention/growth of muscles, resulting in a higher metabolic rate and a greater, more sustainable calories output throughout daily living.
Thus if I can only choose either Steady-State Cardio or Strength Training for weight loss, Strength Training would be my choice.
*** On the side note, doing any form of exercise is still better than not doing anything and if I do not have to pick either one of the training type, doing both will be the best for weight loss (not forgetting watching what you eat of course).
Articles You Might Be Interested