Cardio or Weight Lifting? – StrutThis



It’s been the question of the decade…

“Which is better: Cardio or Weight Lifting?” But, the question really should be: Better for what?

You need to ask yourself, what are YOUR goals.

 Weight loss? Weight maintenance? Healthy heart?

Once you have established your personal goal, it’s important to understand what your workout is doing to help you achieve it!

If your goal is weight loss, then think of the simple saying “what goes in, must come out.” This applies to eating and burning calories. In general you must burn more calories than you are eat in order to lose weight. It’s really that simple. Now that doesn’t mean stop eating. We here at Strut-This are total foodies. That just means we have to get our booties to the gym almost everyday to burn off last nights pasta dinner.

3,500 calories equals about 1 pound of fat, therefore you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Exercise along with cutting calories helps boost your weight loss and speed up your metabolism. Even after you get down to your ideal weight, exercise is still crucial to maintain your body weight.

So, do you know how many calories are burned in one hour of your choice of cardio?

Thanks to the Mayo Clinic Staff, we have the statistics and answers for you.

A general goal for everyone should be at least 30 minutes of physical activity in your daily routine. If you want to lose weight, maintain weight loss, or meet specific fitness goals, you may need to increase your activity even more.

This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity, level and your individual situation. This chart shows ‘Activity (1-hour duration) for a 130 pound woman’.

  • Aerobics, high impact 511
  • Aerobics, low impact 365
  • Aerobics, water 292
  • Backpacking 511
  • Basketball game 584
  • Bicycling, < 10 mph, leisure 292
  • Bowling 219
  • Canoeing 256
  • Dancing, ballroom 219
  • Football, touch, flag, general 584
  • Golfing, carrying clubs 329
  • Hiking 438
  • Ice skating 511
  • Jogging, 5 mph 584
  • Racquetball, casual, general 511
  • Rollerblading 913
  • Rope jumping 730
  • Rowing, stationary 511
  • Running, 8 mph 986
  • Skiing, cross-country 511
  • Skiing, downhill 365
  • Skiing, water 438
  • Softball or baseball 365
  • Stair treadmill 657Swimming, laps 511
  • Tae kwon do 730
  • Tai chi 292
  • Tennis, singles 584
  • Volleyball 292
  • Walking, 2 mph 183
  • Walking, 3.5 mph 277
  • Weightlifting, free weight, Nautilus or universal type 219