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Both cardio and strength training work best for obesity management, but they differ in their impact. Cardio workouts burn calories quickly, making them ideal for quick weight loss. On the other hand, strength training preserves lean muscle while revving up your metabolism and boosts calorie burn at rest by about 15%.

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​The reality is that the best approach mixes both types of exercise.​ Dr. David Katz notes, “The most successful weight management strategy is one that promotes sustainable behavior change.” That means finding a balance that you can stick to over time, making your weight loss journey effective and enjoyable. Both cardio and strength lead to healthier bodies and happier lives. 

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Understanding Cardio Exercise

Cardio workouts burn fats and increase your heart rate which are important for obesity management. Examples of cardio exercises include cycling, swimming, walking, running, jumping, kickboxing, and other such activities. Doctors recommend doing thirty minutes of cardio at least five days a week to maintain an ideal body weight. 

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How much Cardio Exercise do you Need for Weight Loss?

• 150 minutes per week for moderate intensity cardio 
• 75 minutes per week for vigorous intensity cardio
• Start slow and build gradually to 150 minutes per week.
• Split into shorter sessions if needed, such 3 sessions of 10 minutes each
• Longer sessions for 30 to 60 minutes when time permits.

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Understanding Strength Training 

Strength training involves using weights or resistance to improve muscle strength. It helps build muscle strength and get a lean body by burning unwanted fat. Strength training exercises for obesity management include lifting weights, using machines, shadowboxing, or doing bodyweight exercises. They also help build bone density, which is important as you age.

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How much Strength Training do you Need for Weight Loss?

• 8 to 10 exercises per session
• 8 to 12 reps per exercise equals 1 set
• 1 to 3 sets per exercise
• Increase weight by about 5 pounds weekly

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Cardio and Strength Training for Weight Loss

You must combine cardio with strength training activities to perfectly manage obesity. Both workouts have their own approach and benefits in burning fats while providing a perfect physique. Cardio burns more calories while resistant exercises build muscle mass that helps in long term weight loss. 

Physiologist Jacci Allanson says that having more muscle means burning more energy during workouts. There is also an extra benefit called EPOC. This stands for excess post exercise oxygen consumption. It means that the calories your body continues to burn after exercising as it returns to its normal state. Strength training is effective for increasing this metabolic rate, which can last up to seventy two hours after a resistance training session.

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Myth Busting in Strength vs. Cardio for Weight Loss 

There are many myths about cardio or strength training that you must know when choosing one as part of your obesity management routine. Understanding the differences between these two can help individuals make better choices. Here are some common myths about strength training and cardio, along with the facts. 

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Myth: Strength Training Will Make You Bulky

Fact: Strength training helps most people burn calories and lose fat. These workouts result in a leaner appearance instead of looking bulky. This change occurs because the muscle mass gained will continue to boost metabolism over time

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Myth: Strength Training Is Bad for Your Joints

Fact: Strength training strengthens the muscles around your joints. It is important if you experience joint pain or arthritis. Improving muscle strength and flexibility can reduce the risk of injuries.

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Myth: Cardio Is Enough for Obesity Management

Fact: Combining cardio with strength training is very important to increase strength and manage obesity. Cardio alone cannot bring the desired results. Strength training is also important in your fitness routine to maintain muscle mass as you age.

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Myth: Effective Cardio Is Time Consuming

Fact: There is a misconception that cardio exercises require long hours to be effective. In fact, cardio can be performed in shorter sessions throughout the day. This makes it easier to fit exercise into a busy schedule, making it accessible for everyone.

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Myth: You Need to Lift Heavy Weights to See Results

Fact: Strength training can be done with lighter weights or bodyweight exercises. The main thing is to focus on proper form and gradually increase resistance over time. This leads to strength improvements without the need for heavy lifting.

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Myth: Strength Training Is Only for Young People

Fact: People of all ages can take advantages from strength training. Older adults can also benefit as strength training helps maintain muscle mass and improve overall health. It can also help manage obesity and prevent age related muscle loss.

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Final Words: Should Obese People Do Cardio or Strength Training?

Cardio and strength training both contribute to weight loss, and their effectiveness can vary based on individual goals and preferences. Cardio tends to produce quicker weight loss results due to higher short-term calorie burn, while strength training can lead to sustained obesity management and metabolism improvements over time.

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A combined approach to fitness may offer the best of both worlds. Research shows that combining cardio with strength training leads to superior weight loss and body composition results. Fitness apparel, often sourced from wholesale activewear manufacturers, plays a crucial role in supporting individuals in maintaining their routines comfortably and effectively. Those who adopt a mixed routine burn calories efficiently and enhance muscle mass, leading to long-term weight maintenance.

FAQs 

How long should you do cardio for weight loss?

You must do one fifty minutes of cardio exercise per week for obesity management. There is no need to do cardio for an hour to receive benefits. You only need to be consistent with your routine to get the outcomes.

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What happens if you only lift weights and no cardio?

You can lose weight and burn fat by lifting weights only. More muscle building means your body is burning more fats. It may take you longer as compared to incorporating cardio exercises. 

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