Tanya Dutt

Cardio vs. Strength Training: Which Workout Helps You Lose Weight Effectively?

Cardio vs Strength Training

Growing up, I always thought that the key to <span>weight loss</span> was endless hours of running. I’d watch people at the gym pounding the treadmill and think, “That’s the way to shed pounds.” But as I delved deeper into fitness, I realized that the equation isn’t so simple. With so many fitness options available, the debate between <span>cardio</span> and <span>strength training</span> for weight loss remains a hot topic. Each method has its advocates, but which one truly reigns supreme when it comes to shedding those extra pounds?

Cardio, short for cardiovascular exercise, includes activities like running, cycling, and swimming that elevate your heart rate and burn calories. These exercises are effective at improving heart health and stamina, making them a popular choice for weight loss enthusiasts. 

On the other hand, strength training focuses on building muscle through resistance exercises such as weight lifting, bodyweight exercises, and resistance bands. This approach not only tones the body but also boosts metabolism, which can be a game-changer in the weight loss journey.

<h2>Science Behind Weight Loss</h2>Weight loss ultimately comes down to burning more calories than you consume. <span>Cardio exercises</span> are effective at burning calories quickly, making them an attractive option for those looking to lose weight. However, strength training has a unique advantage: it helps build muscle mass, which increases your resting metabolic rate (RMR). A higher RMR means your body burns more calories even at rest, which can contribute to long-term weight loss.

<h2>Cardio vs. Strength Training</h2>When it comes to immediate calorie burn, cardio takes the lead. A 30-minute session of running can burn anywhere from 300 to 500 calories, depending on intensity and individual factors. This makes it an effective way to create a calorie deficit in a short amount of time. Common cardio exercises include:

- Running or Jogging: Excellent for burning calories and improving cardiovascular health.

- Cycling: A low-impact option that can still offer a significant calorie burn.

- Swimming: Engages multiple muscle groups while providing a high-calorie burn.

However, strength training’s impact on weight loss shouldn’t be underestimated. While it may not burn as many calories during the workout itself, the muscle gained from strength training increases your metabolism, leading to more calories burned throughout the day. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories long after the workout. Some effective strength training exercises include:

- Squats: Engage large muscle groups and help build lower body strength.

- Deadlifts: Target multiple muscle groups, including the back, legs, and core.

- Push-ups: A bodyweight exercise that strengthens the upper body and core.

<h2>Cardio vs. Strength Training for Weight Loss: Making the Right Choice</h2>The best approach to weight loss may not lie in choosing one over the other, but in combining both cardio and strength training. Each type of exercise offers unique benefits that, when integrated, can maximize weight loss and overall health. It’s important to consult with a fitness professional to create a personalized plan that aligns with your goals, fitness level, and lifestyle.

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Growing up, I always thought that the key to weight loss was endless hours of running. I’d watch people at the gym pounding the treadmill and think, “That’s the way to shed pounds.” But as I delved deeper into fitness, I realized that the equation isn’t so simple. With so many fitness options available, the debate between cardio and strength training for weight loss remains a hot topic. Each method has its advocates, but which one truly reigns supreme when it comes to shedding those extra pounds?Cardio, short for cardiovascular exercise, includes activities like running, cycling, and swimming that elevate your heart rate and burn calories. These exercises are effective at improving heart health and stamina, making them a popular choice for weight loss enthusiasts. On the other hand, strength training focuses on building muscle through resistance exercises such as weight lifting, bodyweight exercises, and resistance bands. This approach not only tones the body but also boosts metabolism, which can be a game-changer in the weight loss journey.Science Behind Weight LossWeight loss ultimately comes down to burning more calories than you consume. Cardio exercises are effective at burning calories quickly, making them an attractive option for those looking to lose weight. However, strength training has a unique advantage: it helps build muscle mass, which increases your resting metabolic rate (RMR). A higher RMR means your body burns more calories even at rest, which can contribute to long-term weight loss.Cardio vs. Strength TrainingWhen it comes to immediate calorie burn, cardio takes the lead. A 30-minute session of running can burn anywhere from 300 to 500 calories, depending on intensity and individual factors. This makes it an effective way to create a calorie deficit in a short amount of time. Common cardio exercises include:- Running or Jogging: Excellent for burning calories and improving cardiovascular health.- Cycling: A low-impact option that can still offer a significant calorie burn.- Swimming: Engages multiple muscle groups while providing a high-calorie burn.However, strength training’s impact on weight loss shouldn’t be underestimated. While it may not burn as many calories during the workout itself, the muscle gained from strength training increases your metabolism, leading to more calories burned throughout the day. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories long after the workout. Some effective strength training exercises include:- Squats: Engage large muscle groups and help build lower body strength.- Deadlifts: Target multiple muscle groups, including the back, legs, and core.- Push-ups: A bodyweight exercise that strengthens the upper body and core.Cardio vs. Strength Training for Weight Loss: Making the Right ChoiceThe best approach to weight loss may not lie in choosing one over the other, but in combining both cardio and strength training. Each type of exercise offers unique benefits that, when integrated, can maximize weight loss and overall health. It’s important to consult with a fitness professional to create a personalized plan that aligns with your goals, fitness level, and lifestyle.

cardio vs. strength training: which workout helps you lose weight effectively?

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What is an exercise that not only needs minimal equipment, but is also the most accessible for everyone, no matter how young or old they are? It is walking. Not just by <span>fitness</span> coaches, but also healthcare professionals, walking is regarded as one of the best ways to stay fit and healthy. 

If you are looking to lose weight, but are worried about committing to a gym membership that you may not be able to finish, then you do not need to worry about elaborate home workouts, all you need is a pair of shoes and time to take a powerful stroll. But did you know, you could maximize this time and make your walking more efficient? Not only will this allow you to make the most of your time, but it will also help you lose weight easier? 

According to fitness coach Dan Go, you can make your walks far more effective. He's developed a set of simple "cheat codes" that can help you burn more fat, significantly boost your energy levels, and even add years to your life. It's often seen as a simple, low-impact activity, that is easy to adjust to your levels of fitness. These small adjustments to your walking routine can lead to truly massive results. 

<h2>7 Walking Tricks To Help You Lose Weight </h2>

Forget boring, steady walks. This method involves a powerful rhythm: walk fast for three minutes, then slow for three minutes. Repeat this for 30 minutes. This style of walking is scientifically proven to burn more fat and significantly boost your fitness more effectively than a constant pace. 

Adding an incline to your walk, either on a treadmill or a hill, dramatically increases your calorie burn. A 5% incline can boost your burn by 50%, and a 10% incline can double it. It’s also gentler on your joints and works your glutes and hips more. 

Just a short 2-5 minute walk after eating can make a huge difference. This simple habit helps lower blood sugar spikes by about 30%, which means you'll have fewer cravings, steadier energy, and your body will be less likely to store fat. 

Walk before you have breakfast. When you walk on an empty stomach, your body is more likely to use stored fat for energy. Doing this outside also helps set your natural body clock and gives you a refreshing boost to start your day. 

For those with a busy schedule, a treadmill desk is a fantastic solution. You can get in thousands of steps while you're at your standing desk. This lets you multitask and be active during meetings or while you're working on tasks. 

This method is a great way to improve endurance and burn fat. Start with an easy 5-minute warm-up, then gradually increase your speed and incline every 10 minutes. Finish with a four-minute push at your toughest pace before a cooldown. 

Turn your walk into a full-body workout by wearing a backpack with 5-10% of your body weight. This simple addition helps you burn more calories, while also strengthening your legs, core, and bones simultaneously for a more challenging and effective walk.

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fitness and health

walking for weight loss

walking exercise

how to make walking better

What is an exercise that not only needs minimal equipment, but is also the most accessible for everyone, no matter how young or old they are? It is walking. Not just by fitness coaches, but also healthcare professionals, walking is regarded as one of the best ways to stay fit and healthy. If you are looking to lose weight, but are worried about committing to a gym membership that you may not be able to finish, then you do not need to worry about elaborate home workouts, all you need is a pair of shoes and time to take a powerful stroll. But did you know, you could maximize this time and make your walking more efficient? Not only will this allow you to make the most of your time, but it will also help you lose weight easier? According to fitness coach Dan Go, you can make your walks far more effective. He's developed a set of simple "cheat codes" that can help you burn more fat, significantly boost your energy levels, and even add years to your life. It's often seen as a simple, low-impact activity, that is easy to adjust to your levels of fitness. These small adjustments to your walking routine can lead to truly massive results. 7 Walking Tricks To Help You Lose Weight Japanese Interval Walking Forget boring, steady walks. This method involves a powerful rhythm: walk fast for three minutes, then slow for three minutes. Repeat this for 30 minutes. This style of walking is scientifically proven to burn more fat and significantly boost your fitness more effectively than a constant pace. Walk on an Incline Adding an incline to your walk, either on a treadmill or a hill, dramatically increases your calorie burn. A 5% incline can boost your burn by 50%, and a 10% incline can double it. It’s also gentler on your joints and works your glutes and hips more. Walk After Meals Just a short 2-5 minute walk after eating can make a huge difference. This simple habit helps lower blood sugar spikes by about 30%, which means you'll have fewer cravings, steadier energy, and your body will be less likely to store fat. Try a Fasted Morning Walk Walk before you have breakfast. When you walk on an empty stomach, your body is more likely to use stored fat for energy. Doing this outside also helps set your natural body clock and gives you a refreshing boost to start your day. Walk While You Work For those with a busy schedule, a treadmill desk is a fantastic solution. You can get in thousands of steps while you're at your standing desk. This lets you multitask and be active during meetings or while you're working on tasks. Pyramid Walking Intervals This method is a great way to improve endurance and burn fat. Start with an easy 5-minute warm-up, then gradually increase your speed and incline every 10 minutes. Finish with a four-minute push at your toughest pace before a cooldown. Rucking Turn your walk into a full-body workout by wearing a backpack with 5-10% of your body weight. This simple addition helps you burn more calories, while also strengthening your legs, core, and bones simultaneously for a more challenging and effective walk.

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If staying sharp as you grow older is the goal, skipping leg day may not be the best idea. New findings suggest that your brain could benefit just as much as your body from squats and lunges.

A long-term study, first published in <span>Gerontology</span> by Karger Publishers, tracked older female twins for ten years to explore the link between leg strength and cognitive health. The results were clear: participants with stronger legs at the beginning of the study experienced far slower cognitive decline than those with weaker leg muscles.

To understand this connection better, we spoke with Dr. Indramani Upadhyay, MPT (<span>Ortho</span>), HOD – The Center for Knee &amp; Hip Care, Vaishali, Ghaziabad, who shared his insights on the subject.

When we think about keeping the mind sharp, the usual suggestions include solving puzzles, reading, or practicing meditation. Yet growing research shows that one of the strongest ways to support <span>brain health</span> actually starts with the legs. As per Dr Upadhyay, strong leg muscles do more than keep us steady, they play a vital role in protecting memory, learning, and overall cognitive function.

Because the leg muscles are the largest in the body, every time they are put to work they send powerful signals that influence brain chemistry, circulation, and even the growth of new cells. Studies highlight several key benefits:

<ul><li> Better blood flow: Leg-focused exercises improve circulation, delivering oxygen and nutrients the brain relies on.</li><li>Myokine release: Contracting muscles release proteins known as myokines, which travel through the bloodstream and support nerve health and brain adaptability.</li><li>Neurogenesis boost: Weight-bearing moves like squats and lunges may encourage the growth of new neurons in the hippocampus, the region responsible for memory and learning.</li><li>Stress balance: Physical activity in the legs helps regulate hormones, easing inflammation and reducing stress—two major factors linked to cognitive decline.</li></ul>ALSO READ: <a href="https://www.healthandme.com/health-wellness/5-heart-attack-warning-signs-women-often-overlook-blaming-menopause-article-152843838" data-type="tilCustomLink" target="_blank">5 Heart Attack Warning Signs Women Often Overlook, Blaming Menopause</a>One study published in Frontiers in Neuroscience even found that reduced leg use, whether from too much sitting or long-term immobilisation, can slow the production of neural stem cells, directly affecting brain function.

<h2>Which Leg Exercises Boost Brain Health?</h2>

Dr Indramani explains that keeping your legs active does far more than build strength or tone muscles, it also supports brain health. Here are some of the most effective exercises:

<h3>1. <span rel="noindex">Strength Training</span> (Squats, Lunges, Step-Ups)</h3>

Movements that use your body weight or added resistance work the largest muscle groups in the legs. These exercises not only build muscle and protect bone health, but they also trigger the release of growth factors that sharpen memory and learning.

Brisk walking or light jogging are simple yet powerful ways to improve cardiovascular fitness. Better circulation means more oxygen-rich blood reaches the brain. Walking outdoors adds even more value by lowering stress and boosting focus.

Whether on a road bike or a stationary one, pedaling engages the legs continuously, keeping endurance and blood flow steady. Research links cycling to better reaction times, sharper executive function, and a lower risk of age-related cognitive decline.

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4. Yoga Poses (Tree, Chair, Warrior Stances)

Balance-focused yoga postures recruit the legs while also improving flexibility and coordination. This mindful movement helps ease anxiety, sharpen concentration, and strengthen the mind-body connection.

The most effective routine is a balanced one: strength training two to three times a week, daily walking or cycling, and yoga for flexibility and balance. Together, they create a foundation that protects both body and brain.

Your legs are more than just a means of movement. They are engines that power your mental resilience. Keeping them strong is an investment not only in mobility but also in memory, focus, and long-term brain health.

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If staying sharp as you grow older is the goal, skipping leg day may not be the best idea. New findings suggest that your brain could benefit just as much as your body from squats and lunges.A long-term study, first published in Gerontology by Karger Publishers, tracked older female twins for ten years to explore the link between leg strength and cognitive health. The results were clear: participants with stronger legs at the beginning of the study experienced far slower cognitive decline than those with weaker leg muscles.To understand this connection better, we spoke with Dr. Indramani Upadhyay, MPT (Ortho), HOD – The Center for Knee & Hip Care, Vaishali, Ghaziabad, who shared his insights on the subject.The Leg–Brain ConnectionWhen we think about keeping the mind sharp, the usual suggestions include solving puzzles, reading, or practicing meditation. Yet growing research shows that one of the strongest ways to support brain health actually starts with the legs. As per Dr Upadhyay, strong leg muscles do more than keep us steady, they play a vital role in protecting memory, learning, and overall cognitive function.Because the leg muscles are the largest in the body, every time they are put to work they send powerful signals that influence brain chemistry, circulation, and even the growth of new cells. Studies highlight several key benefits: Better blood flow: Leg-focused exercises improve circulation, delivering oxygen and nutrients the brain relies on.Myokine release: Contracting muscles release proteins known as myokines, which travel through the bloodstream and support nerve health and brain adaptability.Neurogenesis boost: Weight-bearing moves like squats and lunges may encourage the growth of new neurons in the hippocampus, the region responsible for memory and learning.Stress balance: Physical activity in the legs helps regulate hormones, easing inflammation and reducing stress—two major factors linked to cognitive decline.ALSO READ: 5 Heart Attack Warning Signs Women Often Overlook, Blaming MenopauseOne study published in Frontiers in Neuroscience even found that reduced leg use, whether from too much sitting or long-term immobilisation, can slow the production of neural stem cells, directly affecting brain function.Which Leg Exercises Boost Brain Health?Dr Indramani explains that keeping your legs active does far more than build strength or tone muscles, it also supports brain health. Here are some of the most effective exercises:1. Strength Training (Squats, Lunges, Step-Ups)Movements that use your body weight or added resistance work the largest muscle groups in the legs. These exercises not only build muscle and protect bone health, but they also trigger the release of growth factors that sharpen memory and learning.2. Walking and JoggingBrisk walking or light jogging are simple yet powerful ways to improve cardiovascular fitness. Better circulation means more oxygen-rich blood reaches the brain. Walking outdoors adds even more value by lowering stress and boosting focus.3. CyclingWhether on a road bike or a stationary one, pedaling engages the legs continuously, keeping endurance and blood flow steady. Research links cycling to better reaction times, sharper executive function, and a lower risk of age-related cognitive decline.ALSO READ: Ebola Outbreak: Why African Countries Are Disproportionately Impacted By The Disease? 4. Yoga Poses (Tree, Chair, Warrior Stances)Balance-focused yoga postures recruit the legs while also improving flexibility and coordination. This mindful movement helps ease anxiety, sharpen concentration, and strengthen the mind-body connection.Putting It All TogetherThe most effective routine is a balanced one: strength training two to three times a week, daily walking or cycling, and yoga for flexibility and balance. Together, they create a foundation that protects both body and brain.Your legs are more than just a means of movement. They are engines that power your mental resilience. Keeping them strong is an investment not only in mobility but also in memory, focus, and long-term brain health.

can leg workouts help protect your brain from ageing? expert weighs in

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<span>Cancer</span> affects millions of people worldwide. No matter how careful you are or how healthily you live, cancer may catch you with you sooner or later. <span>Breast cancer</span> is the one of the leading causes of death in women and it was estimated to have caused 670,000 deaths globally and it also the most unpredictable. While there has been research done on it, according to the <span>World Health Organization</span>, half of the breast cancer occurs in women with no specific risk factor other than sex and age. 

However, rehabilitation is also very possible, and many people have beaten the odds by surviving breast cancer. When someone goes into cancer remission, they are given some specific treatments so that the cancer does not come back. However, many times it is not as effective. 

To find out better ways to keep cancer away, researchers looked into exercising, and focused one fitness program that could prove useful. 

The August 2025 study, published in <span>Breast Cancer Research and Treatment</span> journal, suggests that exercising may directly help suppress the growth of breast cancer cells. The research involved 32 women who'd survived breast cancer and found that a single session of high-intensity interval training (<span>HIIT</span>) or weightlifting changed their body's chemistry. 

Afterward, their blood contained higher levels of certain molecules that helped put the brakes on laboratory-grown breast cancer cells. This research adds to growing evidence that exercise is a powerful tool for cancer survivors. 

<h2>How Exercise Works Against Cancer </h2>

For years, doctors have known that cancer survivors who exercise are less likely to have their cancer return. This new study helps explain why. When we use our muscles, they release special hormones and biochemicals called myokines into our bloodstream. These myokines are believed to be the body’s natural cancer fighters. In the study, blood taken from the women after they exercised was added to live cancer cells in a lab. The results were clear: the blood from both groups reduced cancer cell growth by 19% to 29%. 

<h2>What Kind of Exercise is Best For Breast Cancer? </h2>

The study compared two types of workouts: HIIT and weightlifting. Both helped, but the blood from the women who did HIIT had a greater effect on the cancer cells, reducing their growth more significantly. This suggests that more strenuous, high-intensity workouts may be more effective at releasing the beneficial myokines, especially a key protein called IL-6. The study found that IL-6 levels were significantly higher in the HIIT group immediately after their workout. 

 This research has major implications for how we view exercise. It’s no longer just a "nice thing to do" to feel better; it's increasingly being recognized as a powerful tool in <span>cancer treatment</span>. The study's authors believe exercise could be a "first-line treatment" in its own right, alongside traditional therapies like chemotherapy and radiation. If you are a cancer survivor, you should talk to your oncologist before starting a new workout routine, but this study offers a hopeful message that working out can be a simple, accessible, and effective way to improve your health and cut the risk of cancer returning.

Breast cancer

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Breast cancer remission

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Cancer

Breast cancer reduction

Exercising and cancer

Cancer affects millions of people worldwide. No matter how careful you are or how healthily you live, cancer may catch you with you sooner or later. Breast cancer is the one of the leading causes of death in women and it was estimated to have caused 670,000 deaths globally and it also the most unpredictable. While there has been research done on it, according to the World Health Organization, half of the breast cancer occurs in women with no specific risk factor other than sex and age. However, rehabilitation is also very possible, and many people have beaten the odds by surviving breast cancer. When someone goes into cancer remission, they are given some specific treatments so that the cancer does not come back. However, many times it is not as effective. To find out better ways to keep cancer away, researchers looked into exercising, and focused one fitness program that could prove useful. The August 2025 study, published in Breast Cancer Research and Treatment journal, suggests that exercising may directly help suppress the growth of breast cancer cells. The research involved 32 women who'd survived breast cancer and found that a single session of high-intensity interval training (HIIT) or weightlifting changed their body's chemistry. Afterward, their blood contained higher levels of certain molecules that helped put the brakes on laboratory-grown breast cancer cells. This research adds to growing evidence that exercise is a powerful tool for cancer survivors. How Exercise Works Against Cancer For years, doctors have known that cancer survivors who exercise are less likely to have their cancer return. This new study helps explain why. When we use our muscles, they release special hormones and biochemicals called myokines into our bloodstream. These myokines are believed to be the body’s natural cancer fighters. In the study, blood taken from the women after they exercised was added to live cancer cells in a lab. The results were clear: the blood from both groups reduced cancer cell growth by 19% to 29%. What Kind of Exercise is Best For Breast Cancer? The study compared two types of workouts: HIIT and weightlifting. Both helped, but the blood from the women who did HIIT had a greater effect on the cancer cells, reducing their growth more significantly. This suggests that more strenuous, high-intensity workouts may be more effective at releasing the beneficial myokines, especially a key protein called IL-6. The study found that IL-6 levels were significantly higher in the HIIT group immediately after their workout.  This research has major implications for how we view exercise. It’s no longer just a "nice thing to do" to feel better; it's increasingly being recognized as a powerful tool in cancer treatment. The study's authors believe exercise could be a "first-line treatment" in its own right, alongside traditional therapies like chemotherapy and radiation. If you are a cancer survivor, you should talk to your oncologist before starting a new workout routine, but this study offers a hopeful message that working out can be a simple, accessible, and effective way to improve your health and cut the risk of cancer returning.

exercising can shrink cancer cells: study reveals which sport protects you the most

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