Which type of exercise leads to higher calorie burn…cardio or weightlifting?

First up, what is the definition of a cardio workout?

Cardiovascular exercise (cardio) is defined as a form of aerobic activity. Aerobic activity is any type of exercise that uses large muscle groups, increases breathing rates and improves overall endurance. Examples of aerobic exercise include running, cycling, swimming, dancing and so on.

So, what would the definition of a strength training workout be?

Lifting weights is defined as an anaerobic exercise. This type of exercise is intense, short duration, uses fuel from energy sources within muscles, rather than directly on inhaled oxygen. Examples of anaerobic exercise include weightlifting and sprinting.

How long do effects of each type of exercise last?

Generally, cardio will have less prolonged effects post workout compared to a weightlifting session. This is measured by “excess post-exercise oxygen consumption” (EPOC). EPOC is measuring how much oxygen the body requires to return to its pre-exercise / resting state.

To put it simply, weightlifting typically leads to a higher EPOC rate than that of cardio. This is a result of lifting causing more muscle breakdown. When we break our muscles down the body continues to burn calories even post workout.

Liam Crivelli did a study showing that you are going to burn twice as many calories in the after burn when strength training, verses when you are engaging in a cardio workout. For example, if you did strength training 4 days a week for roughly an hour, you could burn an extra 1,000 to 2,000 calories.

Here’s the good news, the more muscle you build, your body will become more efficient in burning fat while you are resting or during a workout. This is caused by your resting metabolic rate increasing.

“The American Council of Exercise says that one pound of muscle burns roughly 5 to 7 calories a day at rest (fat burns none). That means if you pack on, say, 5 to 7 pounds of muscle, you can increase how efficiently your body produces and uses energy — also known as your basal metabolism — by up to 50 calories a day. And over time, those extra calories add up.”

Game plan – eat enough calories to support muscle growth, grow muscle (weight train), and increase your metabolic rate.