Cardio and strength training both benefit metabolism

Dear Dr. Roach: Can you comment on the benefits of weightlifting over aerobic exercise? Which is better for losing weight long term? have read that muscle requires more energy metabolically and the more muscle you build, the more fat you will burn. — K.K.

Dear K.K.: 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..

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. Those who do resistance training have lower rates of 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, which corresponds to metabolism of carbohydrates and fats. Longer exercise sessions of at least moderate intensity burn more fat than shorter sessions. It is very difficult to burn large amounts of calories with pure weightlifting exercise. It is possible to do resistance training so that you get aerobic benefit as well, by progressing from one muscle group to another.

Nearly all elite athletes incorporate resistance training, as it improves performance in addition.