The Difference Between Cardio And Weight training

The difference between cardio and weight training is the intensity, duration, and muscle groups used. Plus, how many calories each of these exercises burn.

While cardio helps the body burn more calories per session, lifting weights allows the body to burn more calories in the long term.

Aerobic exercise is any activity that uses large muscle groups, is able to be maintained continuously, and is rhythmic.

Cardio exercise 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 swimming.

Anaerobic exercise is an intense, short-term physical activity that uses fuel from energy sources within contracting muscles rather than relying on inhaled oxygen. Weightlifting and jogging 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.

The difference between cardio and weight training

Cardio exercises in general have less post-effect than prolonged weight lifting. In many studies, experts use EPOC to measure this effect.

For example, researchers working on a 2014 Study used it to measure positive effects of the heart on men with metabolic syndrome. EPOC refers to the amount of oxygen the body needs to return to a pre-workout or rest state.

Weightlifting usually results in higher levels of EPOC compared to cardio, which leads to a greater muscle breakdown. This means that the body continues to burn calories even after completing the weight training exercise.

A 2018 Study looking at the effect of resistance training in sedentary adult women found that this activity, which includes lifting weights, raised participants’ general basal metabolic rate (BMR) for up to 48 hours. The basal metabolic rate is the number of calories the body burns while at rest.

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Which anaerobic exercise burns the most calories?

The Centers for Disease Control and Prevention (CDC) recommends the following high-intensity anaerobic exercises to effectively burn calories:

  • Rapid Running.
  • Competitive sports, such as football, basketball, and American football.
  • Jump rope.
  • Snowboarding at high speed.
  • Swimming courses.

Calculate the calories you burn in weight training

Calculate the calories you burn in weight training

Online calculators can help a person determine how many calories they burn, considering their weight and physical activity of their choice.

For example, the calorie burn rate calculator shows the number of calories burned based on body weight, type of physical activity, and intensity of physical activity.

Likewise, 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 METS for Cornell University Calorie Calculator. The term MET stands for “metabolism equivalent to task” or equivalent metabolism.

This calculator calculates the number of calories a person burns by assessing body weight, activity level (METS), and duration of physical activity.

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Get the most out of your exercise program

Regardless of the form of exercise chosen, people can use the following safety tips to help ensure that the exercise is most effective:

  • Take 5 to 10 minutes to warm up and cool down by doing the stretches.
  • Make gradual increases in physical activity, especially if you are not physically active.
  • Take a break between strenuous workouts and don’t get too much exercise if you feel faint or sick.
  • Don’t rush to lift heavy weights. Correct form and buildup of strength takes longer, so start with lighter weights to master the movements.
  • Do not do any high-intensity exercise in hot and humid climates, as this can lead to severe dehydration.
  • Stop exercising if signs of a high temperature appear, such as headache, dizziness, nausea, cramps, or heart palpitations.
  • Wear appropriate clothing and footwear for the type of physical activity.

Which burns more calories: cardio or resistance?

Which burns more calories: cardio or resistance?

Cardio exercises burn more calories during exercise compared to resistance exercises, with a slight difference between 40-80 calories, and this happens after intense cardio exercise for a longer period.

But what distinguishes resistance training here from cardio is that burning fat continues even after the exercise has ended and for about 36 hours, and this is called the “Afterburn” effect, meaning that your body will continue to burn calories after exercise even if you are not doing something, and this also brings benefit to this exercise that it is Encourages weight loss.

Aerobic exercises of the two types of cardio and resistance are complementary to each other, as one of the two is not a substitute for the other.

It is also possible to mix them, as cardio exercises can be practiced two or three days a week, and resistance exercises three or four days. This will achieve the benefit of practicing the two patterns together with exercises to lose weight and maintain body shape.


The difference between cardio and weight training is the intensity, duration, and muscle groups used, and the number of calories. The benefits of cardio and weights vary from person to person.

Evidence suggests that weightlifting burns more fat and has good long-term results. However, which exercise is best ultimately depends on the person’s goals, physical fitness, and abilities.

Most experts recommend combining the two together for general health and fitness.

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