Cardiovascular training and weightlifting are two types of exercises that differ in their intensity, duration, and the muscle groups they use. Cardio and weight training burn calories in different ways.
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Cardiovascular (cardio) exercise is a form of aerobic activity. It increases breathing rate, burns calories quickly, and improves overall stamina. Examples of aerobic exercise are cycling, dancing, jogging, running and swimming.
The ACSM defines anaerobic exercise as intense physical activity of short duration that uses fuel from energy sources within contracting muscles rather than relying on inhaled oxygen. Weight lifting and sprinting are both examples of anaerobic exercise.
Strength training, including weight lifting, helps people gain muscle, which speeds up metabolism and burns more fat in the long run.
Cardio exercises generally have fewer side effects on prolonged muscle gain and metabolism than weight lifting. The heart has long-term effects on the cardiovascular system in general and the heart.
In many studies, experts use Excess Post-Exercise Oxygen Consumption (EPOC) to measure this effect. EPOC refers to the amount of oxygen the body needs to return to a pre-exercise or resting state.
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Weightlifting usually leads to higher levels of EPOC than cardio, which results in greater muscle breakdown. This means that the body continues to burn calories even after completing the weight lifting exercise.
A 2018 study looking at the effect of resistance training in sedentary adult women found that this activity, which included weightlifting, raised participants’ overall basal metabolic rate (BMR) for up to 48 hours. The basal metabolic rate is the number of calories the body burns at rest.
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- Jogging or jogging
- Competitive sports, such as football, basketball, and soccer
- Jump rope
- Skiing or snowboarding at high speed
- cross-country skiing
- swimming courses
For example, riding a stationary bike at a moderate pace for 30 minutes may burn between 210 and 294 calories depending on the person’s body weight. 30 minutes of cross-country skiing may burn between 198 and 293 calories depending on the person’s body weight.
Online calculators can help a person determine how many calories they burn, taking into account their weight and the physical activity they choose.
In general, 30 minutes of weight lifting can burn between 90 and 126 calories, depending on a person’s body weight. Lifting weights vigorously for 30 minutes can burn anywhere from 180 to 252 calories, depending on a person’s body weight.
For example, the Calorie Burn Rate Calculator determines a different number of calories burned depending on body weight and the type and intensity of physical activity.
Similarly, the Omni Calculator uses activity type and duration to estimate the total number of calories a person burns. It also helps predict how much weight a person can expect to lose.
Another useful calorie calculator is Cornell University’s METS Calorie Calculator. MET stands for Task Equivalent Metabolic or Metabolic Equivalent. This calculator works out how many calories a person burns by assessing body weight, activity level (METS), and duration of physical activity.
The ACSM guidelines for exercise state that people should do 150 minutes of cardiovascular exercise per week, and two sessions of strength training per week.
No matter what form of exercise they choose, people can use the following safety tips to help make sure they maximize the effectiveness of their workout:
- Take 5 to 10 minutes to warm up and cool down by doing stretches.
- Make gradual increases in physical activity, especially if you are not very physically active.
- Rest between hard workouts, and don’t exercise too much if you feel faint or sick.
- Do not rush to lift heavy weights. Proper form and building strength takes time, so start with light weights to master the techniques.
- Be careful when exercising in hot and humid conditions as this can lead to severe dehydration. Spend time slowly acclimating yourself to the heat.
- Stop exercising if signs of overheating appear, such as headache, dizziness, nausea, cramps, or heart palpitations.
- Wear appropriate clothing and shoes for the type of physical activity.
Both cardio and weight training have advantages and disadvantages, and their benefits and effects differ from person to person.
Evidence suggests that lifting weights burns more fat and has promising long-term results. However, the type of exercise that is best for a person ultimately depends on that person’s goals, physical fitness, and abilities.
Most experts recommend a combination of the two for general health and fitness.