Ditching Cardio can help you lose weight, show new research
There is a better way to switch the scales, say the fitness experts.
Cardiovascular exercises Like the race, the bicycle and the aerobic have long been considered the solution of the gold standard for weight loss. However, research suggests more and more that it may not be the most effective way to lose extra pounds. A recent study published in the medical journal Diabetology said that strength training can Burn fat more effectively and increase your metabolism. Read the rest to know how to exchange part of your cardio for this effective alternative can help you lose weight.
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Force training is more effective than cardio for weight loss, said a new study.
The research team behind the study recruited 186 individuals to participate in one of the three exercise programs: strength training (ST), Aerobic exercise (AER) and a third program that combined both approaches (comb). Participants followed their training diet for nine months, before being analyzed for weight changes, body composition, blood sugar, etc.
In the end, the study revealed that the group which had done a force training alone knew the greatest changes in these three categories of evaluation. They lost more weight than the aerobic and combined exercise groups, and in doing so, it has also experienced greater stabilization in their blood sugar.
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Here is why it is so effective.
Cardio can burn more calories during activity, but strength training offers prolonged advantages of calories. This is because muscles need more energy to repair and develop after training, explains Andrew White , CPT, a certified personal coach and co-founder of Gym Pro garage .
"Training in strength or resistance mainly targets muscle growth. The more muscle you have, the higher your metabolic rate," said White. "In simpler terms, you burn more calories even when you do not work. This process is that causes strength to have an ace in your sleeve in terms of weight loss."
There are also other advantages of strength training.
Weight loss is a key advantage in strength training, but this is not the only reason to shake your drive routine.
According to Robert Pustowar , founder of Home athlete area , strength training can also increase bone density, prevent age linked to age and joint injury , Improve posture and balance and increase mood and energy levels.
"It also helps to manage chronic conditions such as arthritis, heart disease and diabetes. In addition, let's not forget the confidence that has just been stronger and more capable in daily tasks," he said Better life.
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Here's how to structure your drive routine.
White says that although the advantages of strength training are clear, it is "firmly supported by a holistic approach to physical form". Rather than completely cutting the cardio, he suggests trying a new distribution of physical activity. AE0FCC31AE342FD3A1346EBB1F342FCB
"While strength training contains a punch for weight loss, cardio has undeniable heart and pulmonary advantages. For those who envision weight loss, I would suggest a 70:30 ratio - A strength training at 70% and a cardio at 30%. It is the golden mixture of muscle construction and action of pumping the heart, by ensuring that you are not only losing weight, but also to build a healthy and resilient body, "said -he.
For new strength training, White recommends starting with three complete body sessions each week to effectively target all the main muscle groups while ensuring sufficient time for recovery.
"Prioritize the exercises composed such as squats, lifting earth and plans of bench press, because they work several muscles simultaneously. As you progress, gradually increase the weight to continuously challenge your muscles", advise- he.
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Do not be discouraged if the scale seems stubborn.
Finally, if you TO DO Decide to prioritize force training on cardio, experts advise to measure your success by factors that go beyond the scale.
"What most people are targeting is a healthy fat loss while maintaining their muscle mass (or even to gain muscle)," said Tracie hatred landram , MS, CSCS, a specialist in physical condition and nutrition certified ACE and contributory author to Barrel .
White agrees that since the muscle weighs more than fat, people should remain encouraged, even if the number on the scale seems to set. "Your mirror and the way your clothes will adapt will tell another story," he said. "It is a question of creating a strong version of yourself, capable and resilient."
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