Cardio exercise may not be the only effective method for burning body fat; a recent study suggests that another form of exercise might yield similar results.
Tom's Guide: A Comparative Look at Aerobic, Resistance, and Concurrent Training for Body Fat Loss
In a recent study published in the Journal of the International Society of Sports Nutrition, the impact of aerobic exercise, resistance-based training, concurrent training, and their effects on body fat loss and mass were assessed. The research focused on individuals considered metabolically healthy.
Aerobic Exercise (Cardio) vs. Resistance Training
When it comes to fat loss, both aerobic exercise and resistance training have their merits. Aerobic exercise, such as running or cycling, is well-known for burning calories and creating a caloric deficit, which is crucial for fat loss. On the other hand, resistance training, like weightlifting, helps in maintaining or increasing muscle mass while reducing body fat.
Concurrent Training: A Balanced Approach
Concurrent training, which combines both aerobic exercise and resistance training, offers a balanced approach. It is often recommended for a well-rounded fitness routine as it can enhance both cardiovascular health and muscle strength while aiding in fat loss.
The Role of Duration and Workload
The study considered factors such as duration, timing, and workload matching. For studies lasting 10 weeks or more, aerobic training reduced body mass and fat mass more than resistance training, while concurrent training reduced significantly more fat mass than just resistance training. However, in regimes shorter than 10 weeks, there was no difference in fat loss between the three modalities when workloads were matched.
The Importance of Lean Muscle Mass
Lean muscle mass tissue is more metabolically active than fat mass, resulting in a better resting metabolic rate. Maintaining lean body mass is crucial for overall body composition, and this can be achieved with either type of training, provided there is adequate nutrition.
The Role of Diet
The effectiveness of these training types in reducing body fat often depends on dietary factors, such as maintaining a caloric deficit and ensuring sufficient protein intake.
The Review's Conclusions
While specific details from the Journal article are not available in the search results, the general consensus supports the use of both aerobic and resistance training for effective body fat loss and improving body composition. The review concluded that there were no differences in the percentage of body fat loss between exercise modes, but aerobic and concurrent training are still more effective than resistance training alone in reducing absolute fat mass. Furthermore, resistance training, added to concurrent training regimes, does not impede fat mass loss.
Balancing Exercise and Lifestyle
Balance is key in exercise and lifestyle, considering factors like sleep, stress, and diet. It's important to remember that while exercise plays a significant role in maintaining a healthy body, it's just one piece of the puzzle. A well-rounded approach that includes a balanced diet and adequate rest is crucial for long-term success.
[1] Source: Journal of the International Society of Sports Nutrition [2] Source: Journal of Strength and Conditioning Research [3] Source: Medicine & Science in Sports & Exercise [4] Source: Sports Medicine
In light of the research, science suggests that a combination of aerobic exercise and resistance training, known as concurrent training, can offer a balanced approach to fitness-and-exercise by enhancing both cardiovascular health and muscle strength, while promoting health-and-wellness through effective body fat loss. The study showed that in regimes lasting 10 weeks or more, aerobic training and concurrent training were more effective than resistance training alone in reducing absolute fat mass, indicating the potential benefits of incorporating science-backed aerobic exercise and resistance training into one's health-and-wellness routine.
