The industry of health and fitness is home to hundred of training styles, methods and varieties in terms of performing a combination of movements that elicit an energy burning state in order to achieve the aim of burning stored energy, increasing metabolic rate, improving body composition and building specific types of fitness, plus many other benefits.
Of course, this can be extremely confusing especially when you might be committed to a specific style of type of training plan but noticing people doing very opposite and different activities.
Well, ultimately it comes down to some key fundamental principles that should always be adhered to regardless of the style, variation or method applied.
Cardiovascular training - Best known for heart health, lungs and oxygen transport efficiency in turn reducing heart rate, blood pressure and risk of heart disease. Is is a fantastic method of burning more calories during one session, however the impact post workout is less significant than that involving muscle stimulation and promoting anabolic growth hormones. Opting towards specified sessions that focus on both the aerobic and anaerobic fitness will create a better level of overall fitness for performance and being able to do more work at harder intensities.
Strength training - Building muscle will create multiple advantages for someone aiming to lose weight. By stimulating muscle fibres to grow and maintain during a calorie deficit is going to promote the majority of weight being lost from body-fat. Not losing any muscle at all when consuming less energy each day is very unlikely, but accountability towards lifting heavy objects will stimulate more calorie burn after workouts, burn more calories during a resting state and improve overall body composition to support bone health, performance and prevent injury!
Hybrid training!
The best approach to training for fat loss is using a combination of both resistance training of 3-4 days per week in addition to cardiovascular training of different intensities ranging from 20-60+ minutes for both the aerobic and anaerobic energy system.
If you goal is to get fitter or improve endurance, cardio should be done first before strength training.
If you goal is to get stronger and build more muscle, cardio should be done as a finisher at the end of workouts to save your energy for strength and lifting capabilities
If you goal is general fat loss, using a combination of weighted movements and cardio will maximise both calories burnt and the metabolic effect post workout to burn more calories at rest. Research has shown cardio when performed post strength to increase heart rate by 12 beats per minute and therefore increasing overall calorie burn.
There is no one shoe fits all approach to the specific methods of either strength principles and cardio training, therefore designing a program that is adapted to your personal abilities and needs is important.
Other factors to consider that will influence the progress of weight loss can be adequate sleep in consistency and duration, a calorie deficit and quality of food choices.
Nothing worth having comes easy in life, be resilient, trust the process and hard labour with bear fruit.
Note: It is important to understand, that the principle of overload is necessary. Simply do a little more, each week and aim to move more efficiently, with more control, speed or intent and the small seemingly insignificant 1% daily wins add up over time for long term results!
KD.
Reference: Dalleck.LC, et al 2014. "Developing a comprehensive exercise prescription: The optimal order for cardiorespiratory, resistance, flexibility, and neuromotor exercise". Journal of Fitness Research. pdfs.semanticscholar.org/0a44/ab0c51af2f333d415368a9001139cdb8cca9.pdf
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