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Health & Fitness Wednesday, August 21, 2019 The Nugget Newspaper, Sisters, Oregon
Health & Fitness
Pg. 10 .... Vaccination: Taking a
purposeful approach
Pg. 11..... Running Commentary
ISTOCKPHOTO.COM/NORTONRSX
Fit For
Sisters
Andrew Loscutoff
Columnist
Cardio or
weight-training
for weight loss?
Which is more effective
for weight loss — cardio or
weight-training? It9s an age-
old question for exercisers
and is under constant scrutiny.
Weight-training will help with
fat loss because the muscles
are more metabolically active.
But does cardiovascular train-
ing produce better results
because of the constant ele-
vated heart rate? As per usual,
there are some ambiguities
that ought to be discussed.
Cardiovascular training
requires the body to begin to
use stored energy within the
muscles, in the form of glyco-
gen carbohydrate. This energy
needs to be restored. The res-
toration will firstly begin with
food. If not enough is sup-
plied, the body will convert
stored fat. Which is how you
lose weight.
Now, the benefit of car-
diovascular training is that
the constant elevated heart
rate and energy require-
ments make this a very effi-
cient machine to burn energy
— and subsequently fat —
compared to the time spent
weightlifting. If you are rid-
ing a bike at a moderate level,
you hit 5.0 mets, which means
five times more energy is used
than just sitting on the couch.
Over the course of an hour a
150-pound person may burn
up to 500 calories.
Weight-training is also a
possible way to lose weight
— albeit from a different per-
spective. While weightlifting
also burns calories, it is about
half of that (2.5 to 5.0 mets)
of basic cardiovascular train-
ing. The benefit from weight
training is that muscle tissue
is a big energy consumer. The
implication is that if you have
more muscle than fat, your
body is constantly burning
more energy. Your metabo-
lism is higher.
For example, a 180-pound
person who is at 20 percent
body fat has a lean weight of
144 percent. A 180 pound per-
son who is 10 percent bodyfat
has a lean weight of 162 per-
cent. The difference in metab-
olism between these two indi-
viduals is 1,781 daily calories,
vs. 1,957 calories for the more
muscular person. This differ-
ence of nearly 200 calories in
the long run will make a huge
difference with weight loss
considered.
The difference of 200 calo-
ries a day strictly from metab-
olism can mean that over the
course of a month, our hypo-
thetical people will have dif-
ferent weight-loss outcomes.
The muscular person will
enjoy a greater weight loss of
1.7 pounds due to the amount
of extra calories they9re
burning.
The lesson with both
modes of exercise is that
they both can elicit the same
results through a completely
different mechanism. When
employed from both ends
(cardiovascular activity and
muscle-building weight-train-
ing) a person stands to gain
becomes intuitive.
One thing that9s impor-
tant to anyone reading this is
that the best exercise is one
that can be done consistently
over the long haul. Do you
really enjoy lifting weights or
does a long run sound better?
Consistency is the exerciser9s
best friend.
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the benefit of both.
A good way to train for
weight loss is to adopt a cir-
cuit style of training using dif-
ferent muscle groups; this will
increase heart rate and calorie
expenditure throughout the
workout while also asking the
muscles to adapt and grow to
the resistance.
Keep 30-60 seconds rest
between each exercise and
work upper body and lower
body in an alternate fashion.
Using three each of upper-
and lower-body exercises will
provide a robust workout.
For cardiovascular train-
ing, 30-60 minutes of con-
tinuous activity will produce
a good result. Three sessions
per week at this level will suf-
fice. The intensity is impor-
tant. Once breathing becomes
audible and heavy, and the
heart begins to pump harder
and faster, you are likely in
the right zone. Over time, this
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