Combining high and low intensity exercises with cardio and strength will give you the best results.
Sometimes when you do exercise to lose weight or when you get into a plan or workout, after time you don’t have results and you end up tucked into a complicated loop. A new study published in the Journal of Sports Medicine and Physical Fitness has investigated what type of plan is best to lose weight without wasting time.
The researchers looked at how different aerobic training programs affected weight loss, fat mass, muscle strength and overall physical condition in a group of 32 overweight and obese women. They were divided into two different groups: one performing a low-impact aerobic workout with strength exercises and one focused on high-impact aerobic exercise.
The High Impact Program
The women in this group were trained four times a week with intensive classes of one-hour cardio. The exercises are focused on movements such as cardio kickboxing, dance or HIIT workouts (high intensity intervals).
Low Impact Aerobics Training
Women who followed this program combined strength training with low-intensity cardio. Participants increased their heart rate by 65 percent. They also gradually increased their lifting weight by 60-80 percent.
After 24 weeks of work, the researchers found that women in both groups lost weight and improved their overall physical condition. However, participants in the high-intensity training group lost more fat and body weight than the low-impact group. In contrast, women who lifted weight achieved an increase in muscle mass, while women in high-intensity training did not gain lean mass.
The study has shown that high intensity workouts are ideal for losing fat faster and losing weight. But this does not mean that low-impact aerobic workouts with strength exercises are a waste of time. If you want to get good results, incorporate strength training and low intensity exercises into your routine. Thus, you will gain muscle, accelerate your metabolism and continue to burn fat and calories.