Today’s fitness industry is ripe with many different flashy training programs for fat loss. From HIIT cardio, to volume based hypertrophy training, to just going for a three mile run, there are plenty of different ways to go about training for fat loss. But which method is truly the best?
To start our discussion, let’s review the three different energy systems we should be using for effective training. The first is the aerobic energy system. This energy system is responsible for longer bouts of low to moderate intensity training (think of going for a long bike ride or run). The second energy system is the anaerobic alactic system. This energy system is used for shorter high intensity training (6 to 10 seconds, think of all out sprints). Lastly there’s the anaerobic lactic system. This system is responsible for slightly longer, but still higher intensity training blocks (30-60 seconds, think of jumping rope for one minute). We could break down the anaerobic lactic system a bit further, but that will be for another article (Know your Power Source: The Body’s Three Energy Systems).
By understanding these systems, we can simply plug and play with each, ensuring that we are training all three of them. The key to achieving faster results, that are also sustainable, is utilizing all three energy systems. With resistance training, it is ideal to treat it the same as your cardiorespiratory training. Weight lifting can still be broken down into energy systems. For example; a client does a three rep max on box squats on Monday(anaerobic alactic). Would it make sense to have that same client run sprints the following day? NO! You would be using the same energy system (anaerobic lactic) two days in a row. Plus their legs would be like jello from the squats the previous day.
Don’t forget about your rest and recovery days, where you also need to pay attention to your energy systems. With the added resistance you also have to account for muscular recovery as well. The rule of thumb is to wait 48 hours or so before training the same muscle group. Again, this ensures that you are getting adequate recovery so you can perform optimally in the gym!
Now here’s where the debate ends. Which is better? The answer is…neither. You need to be training for both cardiovascular health and strength development! Not only will you reap the benefits from both (cardio = heart health, resistance training = bone density, muscle, ligament and tendon strength, and joint stability), but you will see your fat loss journey speed up and become more enjoyable!
You will benefit by training both ways because resistance training speeds up the resting metabolic rate (RMR), which is responsible for up to 85% of the calories burned throughout the day(Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map). Cardiorespiratory training also helps boost the RMR while accelerating caloric burn during activity. This is due to higher intensities of anaerobic thresholds, and longer durations of aerobic exercise (Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map). It also aids in the recovery process so you can continue to push yourself harder and harder every training session!
The big takeaway here is there is no “better choice” between cardio and resistance training. For fat loss, it is best to use both training styles. Not only for faster fat loss, but for all of the other overall health benefits you gain from training both ways. The goal is to look great, feel great, and move great for a long life time! There is no better way to achieve these goals than starting a training program with these protocols incorporated.
If you are looking for programs that have all of this included we have them here at Central Ohio Spine and Joint, and The Training Room. For more information you can call (614) 392-2732, click the services tab then select the fitness option on the home page of this site, or come visit us at 768 park Meadow Rd, Westerville, OH 43081
References
Know your Power Source: The Body’s Three Energy Systems, SUUNTORUN – 6 AUGUST 2020,
Aristizabal, J., Freidenreich, D., Volk, B. et al. Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. Eur J Clin Nutr 69, 831–836
(2015).https://www.nature.com/articles/ejcn2014216#:~:text=Resistance%20training%20has%20the%20potential,positive%20impact%20on%20weight%20management.&text=The%20principal%20mechanism%20by%20which,%2Dfree%20mass%20(FFM).
The effects of weekly exercise time on VO2max and resting metabolic rate in normal adults
Department of Physical Therapy, Institute for Elderly Health and Welfare, Namseoul University, Republic of Korea
*Corresponding author. Jung-Hyun Choi, Department of Physical Therapy, Institute for Elderly Health and Welfare, Namseoul University: 21 Maeju-ri, Sungwan-eup, Seobuk-Gu, Chonan-Si 331-707, Republic of Korea. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4868243/
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