Diet and exercise are a harmonious duo in weight loss. For years, we have been hearing conflicting opinions about the type of exercise best for reducing body fat – endurance exercises, intervals, or maybe a combination of cardio and a gym? New research gives the answer.
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There was a fashion for colloquially known as cardio, it was for intervals, later ‘experts’ advised to join strength endurance exercises to intensify fat burning. What to do then? How not to get lost among the equipment in the fitness club?
Until now, there has been little research on this subject. Recently, however, scientists from the University of Madrid compared the effects of 3 training methods on weight reduction. The 22-week study involved 96 men and 48 women with excess body weight between the ages of 18 and 50. Everyone had to follow the rules of a slimming diet consisting of consuming 30 percent. fewer calories than before. The respondents were obliged to perform 3 different types of training – the group was assigned randomly – any strength exercises, any endurance exercises or a combination of strength and endurance exercises. Each group exercised 3 times a week with the same intensity and duration:
- up to the 5th week – 50 minutes at 50% intensity
- 6-14 weeks – 50 minutes at 60% intensity
- 15th – 22nd week – 60 minutes at 60% intensity
Moreover, the subjects were asked to be 30-60 minutes of moderate activity on most days of the week (200-300 minutes per week). They were also encouraged to change their lifestyle, e.g. switching from driving to walking, climbing stairs instead of taking the elevator.
What was the result of the study? Regardless of the type of exercise performed, the people participating in the study experienced the same positive changes in the degree of weight reduction, waist circumference, fat and muscle tissue content.
The study described above is one of the few that compares changes in weight and body composition using various training methods combined with a slimming diet. The most important thing is to keep moving and deepen the caloric deficit by using a balanced diet with reduced calories. Everyone can choose their favorite exercises, so it is not worth spending time at the hated gym or running because everyone around says that it is the best weight loss. It is better to do what you like and enjoy it, and as research shows, with the right diet we will lose weight anyway.
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