Cardiovascular workouts and weightlifting are two types of exercise that differ in intensity, duration, and the groups of muscles that they use. They also burn calories in different ways.
The American College of Sports Medicine (ACSM)Trusted Source defines aerobic exercise as “any activity that uses large muscle groups, is possible to maintain continuously, and is rhythmic.”
Cardiovascular exercise (cardio) is a form of aerobic activity. It increases breathing rate, burns calories quickly, and improves overall endurance. Examples of aerobic exercise include cycling, dancing, jogging and running, and swimming
The ACSM defines anaerobic exercise as intense physical activity of short duration that uses fuel from energy sources within the contracting muscles rather than relying on inhaled oxygen. Lifting weights and sprinting are both examples of anaerobic exercise.
Strength training, including weightlifting, helps people gain muscle, which speeds up metabolism and burns more fat in the long term.
How long do the effects last?
Cardio generally has less prolonged aftereffects on muscle gain and metabolism than lifting weights. Cardio does have long-lasting effects on the overall cardiovascular system and heart hearth.
Lifting weights usually leads to higher EPOC levels than cardio, resulting in more significant muscle breakdown. This means that the body continues to burn calories even after completing a weightlifting workout.
Which aerobic exercises burn significant calories?
The Centers for Disease Control and Prevention (CDC)Trusted Source recommend the following high-intensity aerobic exercises to burn calories effectively:
- jogging or sprinting
- competitive sports, such as football, basketball, and soccer
- jumping rope
- inline skating or rollerblading at a fast speed
- cross-country skiing
- swimming laps
For example, riding a stationary bicycle at a moderate pace for 30 minutes may burn between 210 and 294 calories depending on a person’s body weight. Cross-country skiing for 30 minutes may burn between 198 and 293 calories depending on a person’s body weight.
Calculating the calories that weightlifting burns
Online calculators can help a person establish how many calories they burn, taking their weight and physical activity of choice into account.
In general, weightlifting for 30 minutes can burn between 90 and 126 calories, depending on a person’s body weight. Vigorous weight lifting for 30 minutes may burn between 180 to 252 calories, depending on a person’s body weight.
Making the most of your exercise program
The ACSM guidelines for exercise state that people should aim to do 150 minutes of cardiovascular exercise per week, and two strength training sessions per week.
Regardless of their chosen form of exercise, people can use the following safety tips to help make sure that 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 not very physically active.
- Rest between strenuous workouts, and do not exercise too much if feeling faint or ill.
- Do not rush to lift heavy weights. Correct form and strength building take time, so start with light weights to master the techniques.
- Be careful when exercising in hot, humid conditions as this can lead to severe dehydration. Spend time slowly getting acclimated to the heat.
- Stop exercising if signs of overheating occur, such as a headache, dizziness, nausea, cramps, or heart palpitations.
- Wear clothes and shoes that are suitable for the type of physical activity.
These are some important factors to consider for a proper gym workout.