When it comes to weight loss, many people turn to cardio exercises like running or cycling to burn calories. However, lifting weights can also be an effective way to burn calories and lose weight. In fact, lifting weights can burn more calories than cardio exercises in some cases. In this article, we will explore why lifting weights burn more calories than cardio.
The Afterburn Effect
One of the reasons why lifting weights burn more calories than cardio is due to the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). This is the amount of oxygen needed to restore the body to its pre-exercise state after a workout. Lifting weights requires the body to work harder to repair muscle tissue and replenish energy stores, which can result in a higher afterburn effect. This means that the body continues to burn calories even after the workout is over, which can lead to greater overall calorie burn.
In a study published in the International Journal of Sport Nutrition and Exercise Metabolism, researchers found that the afterburn effect was higher after weightlifting compared to cardio exercises. The study participants performed either a weightlifting or cardio workout and then rested for 30 minutes. The researchers found that the afterburn effect was significantly higher after weightlifting compared to cardio. This suggests that lifting weights can lead to a higher overall calorie burn compared to cardio exercises.
Muscle Mass
Another reason why lifting weights burn more calories than cardio is due to the increase in muscle mass. Lifting weights can help to build and maintain muscle mass, which requires more calories to maintain than fat tissue. This means that people with more muscle mass burn more calories at rest than those with less muscle mass. This can lead to a higher overall calorie burn, even when not exercising.
In a study published in the American Journal of Clinical Nutrition, researchers found that people with more muscle mass had a higher resting metabolic rate compared to those with less muscle mass. The study participants were divided into two groups based on their muscle mass and had their resting metabolic rate measured. The researchers found that the group with more muscle mass had a higher resting metabolic rate and burned more calories at rest compared to the group with less muscle mass. This suggests that lifting weights can lead to a higher overall calorie burn due to the increase in muscle mass.
Metabolic Rate
Lifting weights can also increase metabolic rate, which is the rate at which the body burns calories at rest. This is because weightlifting causes micro-tears in muscle tissue, which the body then repairs and rebuilds. This process requires energy, which can increase metabolic rate and lead to a higher overall calorie burn. In contrast, cardio exercises like running or cycling may not have the same effect on metabolic rate.
In a study published in the Journal of Strength and Conditioning Research, researchers found that weightlifting increased resting metabolic rate in young women. The study participants performed a weightlifting workout and had their resting metabolic rate measured before and after the workout. The researchers found that resting metabolic rate was significantly higher after the weightlifting workout compared to before. This suggests that lifting weights can lead to a higher overall calorie burn due to the increase in metabolic rate.
Intensity
Another reason why lifting weights burn more calories than cardio is due to the intensity of the workout. Lifting weights requires more effort and energy than many cardio exercises, which can result in a higher calorie burn. This is particularly true for compound exercises that work multiple muscle groups at once, such as squats or deadlifts. These exercises require more energy to perform and can lead to a higher overall calorie burn.
In a study published in the Journal of Strength and Conditioning Research, researchers found that compound exercises led to a higher calorie burn compared to isolation exercises. The study participants performed either compound or isolation exercises and had their calorie burn measured. The researchers found that the calorie burn was significantly higher after the compound exercises compared to the isolation exercises. This suggests that lifting weights can lead to a higher overall calorie burn due to the intensity of the workout.
Long-Term Benefits
Finally, lifting weights can have long-term benefits for weight loss and calorie burn. Building muscle mass through weightlifting can lead to a higher metabolic rate and a greater overall calorie burn, even when not exercising. This can lead to more sustainable weight loss and long-term calorie burn, compared to cardio exercises that may only burn calories during the workout itself.
In a study published in the Journal of Applied Physiology, researchers found that resistance training led to a higher resting metabolic rate compared to endurance training. The study participants performed either resistance or endurance training and had their resting metabolic rate measured before and after the training period. The researchers found that the group that performed resistance training had a higher resting metabolic rate compared to the group that performed endurance training. This suggests that lifting weights can lead to a higher overall calorie burn due to the long-term benefits of building muscle mass.
Conclusion
In conclusion, lifting weights can burn more calories than cardio exercises in some cases. This is due to the afterburn effect, muscle mass, metabolic rate, intensity, and long-term benefits of weightlifting. While cardio exercises are still an effective way to burn calories and lose weight, incorporating weightlifting into a workout routine can lead to greater overall calorie burn and sustainable weight loss. Whether it’s lifting weights at the gym or using bodyweight exercises at home, there are many ways to incorporate weightlifting into a workout routine and reap the benefits for weight loss and calorie burn.
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