A DASH DEBATE - Cardio versus Resistance Training

Only have 30 minutes for the gym, so you are tempted to jump on the elliptical for theentire time?....think again ladies, because new research proves thatincorporating BOTH cardio and strength moves into your workout isthe best way to maximize your total calorie burn and give you a sculpted bod like Jennifer Aniston (can you believe she is in her 40s and still looks that good?!)
Confused?
Here is the 411 behind the science…
We all know that to initially burn calories, you should choose a cardio activity such as running, cycling, swimming, etc. From a very basic standpoint, this is correct. According to studies conducted, calorie for calorie, cardio has a slight advantage with the average woman burning about 10-12 minutes during an aerobic activity compared to 8 to 10 calories while doing resistance training. Not surprising why so many woman are addicted to cardio machines…

Here is the real curveball …while you might burn slightly more calories doing a cardiovascular activity, you will definitely burn more calories AFTER you are finished resistance training. Why? Resistance training has delayed benefits that kick in once you have finished your workout session. In fact, the real calorie burn happens post workout as your body goes into a metabolic spike while it rebuilds your muscles. In other words, you are looking at scorching 25% more calories post resistance training, on top of the calories you burned during your workout (and if you lift heavier weights and take no longer than 30 sec breaks in between your sets, you can increase that percentage significantly!). Yes ma’am, I’ll take that any day!

But wait, there is MORE! The delayed benefits of resistance training don’t stop at additional calorie burn. Studies have shown that for every pound of muscle you build, you’ll burn an extra 120 calories per day (even when you are sitting around and watching TV). Do the math on that, and it comes out to about 10 pounds of fat you are losing per year (without changing a single thing in your diet or workout routine!).

I’ve got your attention now…

Beyond calorie and fat burn, combining resistance training with aerobic activities can lead to other health benefits as well. According to a 2005 study in the European Journal of Sports Science, “by incorporating just 15 minutes of aerobic activity into your workout routine 2-3 days per week, you can reduce anxiety significantly. Ramp it up to 3-5 days a week and you can cut fatigue by nearly 50%.”

Last but certainly not least, by combining your cardio and strength training together, you’ll look better naked (yes, I said it). This is due directly from the fact that while you are resistance training, blood rushes to your muscles, making them swell and appear more toned. Calorie burn + a toned muscles = recipe for a HOT BOD! Enough said.

So next time you are thinking of foregoing the weights and going straight to the elliptical machine or treadmill (you all know who you are, “cardio queens”), make sure to allocate enough time (15 minutes at least) to incorporate some basic strength moves (try to work every major muscle group at least once). TRUST ME, you’ll thank me later when you are standing in front of the mirror admiring your “oh so sculpted” figure. Jennifer Aniston, who?