Aerobic Exercise May Benefit Weight Loss More Than Resistance Training

A recent study suggests that aerobic exercise may be more beneficial for weight loss than resistance training.

Aerobic exercise is physical activity that depends on oxygen to meet energy requirements during exercise through aerobic metabolism. Also called cardio, aerobic exercise can typically be maintained for an extended time period. Resistance training refers to any physical activity that uses different muscle groups to develop and maintain muscular strength, endurance, power and muscle mass. There are many different types of resistance training, some of which may use resistance bands or tubes, free weights such as dumbbells, or machines.

In a recent study, researchers randomly assigned 119 inactive overweight or obese adults to one of three groups. The first group participated in resistance training, the second group participated in aerobic training and the third group participated in a combination of aerobic and resistance training. Fat mass, lean body mass and total body mass were evaluated as the main outcome measures.

The researchers found that total body mass and fat mass reduced significantly more in the aerobic training and combination aerobic/resistance training groups when compared to the resistance training group alone. However, the combination training required twice the amount of time than just aerobic training alone. Furthermore, body mass and fat mass reductions were not significantly more in the combination group than they were in the just the aerobic training group. Lean body mass increased significantly more in the resistance training and combination training group when compared to the aerobic training group.

The authors concluded that when considering the required time commitment and effectiveness in body and fat mass reductions, aerobic training may be more beneficial for weight loss than resistance training or a combination of resistance and aerobic training. Resistance training may be more effective in increasing lean body mass. Further research is warranted.

In addition to aerobic and resistance training, many other therapies have been studied for their potential to expedite weight loss. The role of whey protein in appetite and body weight control has been studied. Whey protein may aid in weight loss; however, further study is required to confirm study findings. Additionally, studies suggest that 5-HTP may reduce eating behaviors, lessen caloric intake and promote weight loss in obese individuals.

For more information about integrative therapies for weight loss, please visit Natural Standard's Comparative Effectiveness Database.

Comments

[AR]

Don’t throw away those resistance bands just yet! While it is interesting that more weight loss occurred in participants who did aerobic training, it is important to note that 1) this trial was only 8 months long and 2) resistance training and aerobic training with resistance training increased lean body mass more than aerobic training alone (P < 0.05). This means that muscle mass increased more in the RT and AT/RT groups. Muscle burns more calories than fat in our bodies, so the leaner we are the more calories we burn doing day-to-day activities. So, while AT may provide quicker weight loss, RT may help sustain the weight loss.

[Sara Berg]

I already knew this, however I am always happy to have this reaffirmed as I am addicted to running!!!

[ML]

I have always believed that aerobic exercise is the best way to lose weight. I think it is important to get the heart rate up and to increase the calorie loss. Resistance training is also important for targeting certain muscles and is better for toning. I think that the best workout has both components for variation. This study states that aerobic training is more beneficial than resistance alone or the combination of both in losing weight. But, I believe it is up to the individual and their goal because there are people that do not like running on a treadmill and there are people that do not like to lift weights.

[bc]

I agree that the combination of both cardio and resistance training is a good exercise regimen. I have always been more prone to doing cardio exercise at the gym thinking that is the best way to stay fit, I learned at resistance training is just as important. I also agree that a balanced diet is also needed to maintain good health and to stay fit

[AM]

Most people here have already stated that yes, from our own personal experience, we've found that cardio does better for weight loss. Patients looking to reduce weight and live a healthier lifestyle should definitely try to create a well-rounded diet and exercise regime. Talking to a personal trainer or dietician can help. Good luck to those with new years resolutions!

[ac]

I don't find it surprising that cardio exercise is more beneficial for weight loss then resistance training since resistance training builds muscle. However, I believe the combination of cardio exercise and resistance training is best for patients who are looking not just to loose weight but to be more healthy. I try to fit in resistance training into my workout 2 or 3 times per week.

[NL]

Agreed. I have always considered cardio as the most effective exercise strategy for weight loss. This study shows that benefit. Sometimes it is nice to change up your work out with resistance training too. Whatever keeps you motivated I guess.

[js]

I also was taught that aerobic exercise helped with weight loss more than resistance training. This knowledge is based on the point that aerobic exercise burns more calories and that weight loss happens when more calories are burned than calories consumed. However, we also learned that muscle burns more calories than fat suggesting that resistance training may have some benefit in weight loss. Overall, I think that a combination of aerobic and resistance training along with a balanced diet is best for weight loss.

[dp]

I have always thought that cardio exercise is more beneficial than any other type of exercise for reduction of weight. I do feel that a combination of resistance training and cardio is great, but if a patient is looking to decrease weight and is only going to do one type of exercise, I agree that it should be cardio. Aerobic exercise, in combination with a healthy diet and lifestyle, clearly beneficial for patients looking to loose weight.