Cardio and strength training overlap
Dear Dr. Roach: Can you comment on the benefits of weightlifting over aerobic exercise? I know that any exercise is beneficial compared with nothing, but which is better for losing weight long term? Running or jogging can burn calories, but I have read that muscle requires more energy metabolically and therefore the more muscle you build, the more fat you will burn.
Answer:
K.K.
Researchers have debated the relative benefits of aerobic exercise against weightlifting exercise for many years, and there remains debate. However, I can give you the general consensus.
First, the distinction is often not absolute. Weightlifting burns calories aerobically; however, many serious weightlifters take pains to make sure that their aerobic capacity does not limit their ability to lift by resting in between repetitions. Similarly, many “aerobic” exercises use elements of resistance, so there is considerable overlap.
There are benefits to resistance exercise that even high amounts of pure aerobic exercise cannot achieve. Resistance training has a much larger effect on bone health. Empirically, those who do resistance training have lower rates of both falls and fractures.
From the standpoint of weight loss, having a larger muscle mass means a greater ability to burn calories.
On the other hand, having high cardiovascular fitness from consistent aerobic activity means a greater ability to use oxygen (called VO2), which corresponds to metabolism of carbohydrates and fats. Longer exercise sessions of at least moderate intensity burn more fat than shorter or less-intense sessions. It is very difficult to burn large amounts of calories with pure weightlifting exercise, so weight loss is typically more effective with aerobic exercise. However, it is possible to do resistance training so that you get aerobic benefit as well, by rapidly progressing from one muscle group to another.
Nearly all elite athletes incorporate resistance training, as it improves performance in addition to its benefits on bones.