The Debate Over Cardio Workouts and Weight Loss

A woman running on a bridge with a determined expression on her face.

The ongoing debate over whether cardio workouts or strength training is better for weight loss continues to stir interest among fitness enthusiasts and experts alike. Explore the benefits and drawbacks of both cardio workouts and strength training exercises when it comes to burning calories, building muscle, and improving overall health. Here’s one take on the debate over cardio workouts and weight loss.

The Challenges of Weight Loss for Women Over 40

Weight loss is a challenge for anyone trying to drop a few pounds, but it’s especially difficult for women over 40. As women age, their metabolism slows down, making weight loss more difficult. Furthermore, muscle mass tends to decrease with age, leading to a slower metabolic rate. That’s probably why it seems that every self-proclaimed fitness expert on TikTok or Instagram is trying to capitalize on our weight loss woes.

Cardio Burns Calories, But Muscle Burns Fat

Cardio workouts, such as running or cycling, are known for their ability to burn calories. However, while cardio exercises are effective for immediate calorie burn, strength training exercises like lifting weights or body weight resistance exercises like squats and push-ups help build muscle mass. Pilates workouts train essential core muscles and can help alter body composition toward more muscle and less fat.

Muscle Keeps Burning Fat After a Workout

Building muscle through strength training exercises can help boost your metabolism and promote weight loss. This is because muscles continue to burn fat even after a workout.

According to the Mayo Clinic, muscles are activated all over your body after a resistance training workout, increasing your average daily metabolic rate. The Mayo Clinic also states that muscle mass is the main driver of the body’s base metabolic rate, the rate at which the body burns energy when at rest.

And as the New York Times reported in 2021, at least one intriguing study supports the finding that resistance exercise can keep the body burning fat for as long as 24 hours after the workout ends.

Cardio Is Important for Heart Health

While strength training focuses on building muscle and boosting metabolism, cardio workouts are crucial for heart health. The Cleveland Clinic states that regular cardio workouts can help reduce high blood pressure, improve cholesterol levels, and decrease the risk of heart disease.

Cardio exercise and weightlifting can both cause you to sweat, which can make you feel good. Sweat is a sign your body is heating up and burning energy. Before an intense cardio workout, put on an appropriate sweatband that will keep the sting of sweat out of your eyes and help you stay focused on your workout.

Combining Cardio and Strength Training Is Key

For optimal weight loss and overall health, a combination of both cardio and strength training exercises may be best. A balanced routine that includes cardio workouts for heart health and strength training exercises like weightlifting or Pilates for muscle building can be the best approach for women over 40 aiming to lose weight.

The journey of weight loss for women over 40 can be challenging, and navigating the debate between cardio and resistance training can be mind-numbing. But, focusing on a well-rounded exercise routine that includes both cardio and strength training exercises can make losing weight more achievable and successful.

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