Strength Training Might Be the Key to Losing Body Fat

Combining Cardio and Strength Training for Effective Weight Loss

When it comes to losing weight, many people immediately think of cardio exercises like running, cycling, or biking. However, a new study published in the European Heart Journal suggests that incorporating strength training into your routine might be a crucial element for shedding body fat.

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Study Overview

Researchers evaluated 406 overweight or obese adults, aged 35 to 70, dividing them into three exercise groups:

1. Aerobic exercise only
2. Resistance training only
3. Combination of both aerobic and resistance training

There was also a control group that did no exercise. Each participant followed a personalized workout plan based on their fitness levels and health conditions. They exercised for one hour, three times a week, for a year.

Key Findings

Participants were assessed for four cardiovascular disease (CVD) risk factors:

• Systolic blood pressure
• Low-density lipoprotein (LDL) cholesterol
• Fasting glucose
• Body fat percentage

Everyone, including the control group, received Dietary Approaches to Stop Hypertension (DASH) diet education and reported their food intake three times a month. After a year, those in the cardio and combination groups showed the most significant improvements in CVD risk factors.

Body Fat Reduction

All three exercise groups experienced a decrease in body fat. Interestingly, participants in the strength training group consumed an additional 100 to 200 calories daily. If calorie intake had been equal across all groups, the strength training group might have burned even more body fat. This suggests that relying solely on cardio might not be the best approach for fat loss.

Combining Workouts for Best Results

“If you’re bored with aerobic exercise and want variety or have joint pain that makes running difficult, our study shows you can replace half of your aerobic workout with strength training to get the same cardiovascular benefits,” said Duck-chul Lee, PhD, lead study author and professor of kinesiology at Iowa State.

However, the study found that resistance training alone did not offer the same heart health benefits, highlighting the importance of combining both strength and cardio exercises.

Practical Tips

Even with a busy schedule, it’s possible to incorporate strength training without spending extra time. Researchers suggest doing sets and reps with free weights, elastic bands, weight machines, or body weight.

“One of the most common reasons why people don’t exercise is because they have limited time. The combined exercise with both cardio and strength training we’re suggesting is not more time-consuming,” Lee added.

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Incorporating both cardio and strength training into your exercise routine can provide comprehensive health benefits, including improved heart health and reduced body fat. Always consult with your healthcare provider before starting any new exercise program.

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References:

• European Heart Journal
• Dietary Approaches to Stop Hypertension (DASH) diet
• U.S. Centers for Disease Control and Prevention