Is Cardiovascular or Resistance Training optimal for sedentary (exercising ≤1–2 times/wk), overweight or moderately obese (body mass index 25–35 kg/m2) adults who aim to lose weight?

I have been a student of fitness for many years, and have chosen to base the following research project on one of the most common questions asked in the gym.

Title and Abstract:

Is Cardiovascular or Resistance Training optimal for sedentary (exercising ≤1–2 times/wk), overweight or moderately obese (body mass index 25–35 kg/m2) adults who aim to lose weight.

Recent guidelines on exercise for weight loss and weight maintenance include resistance training as part of the exercise prescription. Yet few studies have compared the effects of similar amounts of cardiovascular and resistance training on body mass and fat mass in overweight adults.

The majority of studies done examine cardiovascular training, resistance training, and a combination of the two, where the resistance training group will do only one set of training, three times per week, for a total of 60 min of training per week, while the cardiovascular training group exercises for 150 min per week. This unfortunately limits the comparison of the effectiveness of the two modes of exercise on body composition.

Most of these studies observed a significant reduction in both body mass and fat mass with cardiovascular training and a trend toward decreased fat mass with resistance training, but resistance training produced no change in body mass compared with inactive controls.

I have found mixed results, with some studies clearly showing that cardiovascular training is the optimal choice, and others arguing that resistance training is the better choice in the long run. I have also found that, while requiring double the time commitment, a program of combined cardiovascular and resistance training did not result in significantly more fat mass or body mass reduction over cardiovascular training alone.

In this research project I have also found that an increase in muscle mass results in an increase in fat loss over time, as muscles are able to burn more calories as they expand and increase the client’s metabolic rate in the long run.

It should be noted that most adults who live sedentary lifestyles may not be interested in gaining muscle mass, but rather reducing fat mass – another reason why they are more likely to opt for and stick to a cardiovascular training regimen

Introduction

This study aims to establish whether it is better for sedentary adults (exercising ≤1–2 times/wk), overweight or moderately obese (body mass index 25–35 kg/m2) to partake in Cardiovascular or Resistance Training when looking to lose weight.

In this research project I will take a deeper look at some studies that have been done in the health and wellness industry regarding sedentary adults who would like to lose weight. The aim of this research project is to establish whether it is better for sedentary adults to partake in resistance training or cardiovascular training with the aim of losing weight.

Results vary, with some studies clearly showing that cardiovascular training is the optimal choice, and others arguing that resistance training is the better choice in the long run. I have also found that, while requiring double the time commitment, a program of combined cardiovascular and resistance training did not result in significantly more fat mass or body mass reduction over cardiovascular training alone.

However, the change in lean body mass in resistance training was significantly greater than that in cardiovascular training, a finding supported by similar observations for the measure of thigh muscle area.

In this study I have also found that an increase in muscle mass results in an increase in fat loss over time, as muscles are able to burn more calories as they expand and increase the client’s metabolic rate in the long run. It should also be said that most adults who live sedentary lifestyles may not be interested in gaining muscle mass, but rather reducing fat mass – another reason why they are more likely to opt for and stick to a cardiovascular training regimen.

I have taken a look at various studies done internationally by highly competent and qualified individuals in the health and wellness industry. I will be focusing mainly on two very comprehensive studies namely:
Study no.1 Conducted by J Appl Physiol, Published online 2012 Sep 27
Study no.2 Conducted by Grant Tinsley, PhD, Published Online by Healthline UK 2017

Background Research

Doing this research project has prompted me to think about the other misconceptions that I may have about fitness and weight loss. It has certainly been an eye-opening project for me, causing me to reevaluate the tips, theories and ideologies that I have picked up in the gym over the years.

Most of the data and information that I have gathered from health and wellness websites/blogs has been written by PhD, MSc and other degree holders in the health, fitness and wellness category.

I took a deeper look at a few studies that examined the effects of both cardiovascular training and resistance training on overweight or obese adults. Most of these studies observed a significant reduction in both body mass and fat mass with cardiovascular training and a trend toward decreased fat mass with resistance training, but resistance training produced no change in body mass compared with inactive controls.

The majority examined cardiovascular training, resistance training, and a combination of the two, where the resistance training group did only one set of training, three times per week, for a total of 60 min of training per week, while the cardiovascular training group exercised for 150 min per week. This unfortunately limits the comparison of the effectiveness of the two modes of exercise on body composition.

Michael Rebold, certified strength and conditioning specialist and director of integrative exercise sciences at Hiram College in Ohio :
"Both (cardio and strength training) need to be included in a well-rounded exercise program,"
Dr. Daniel V. Vigil, a family medicine and sports medicine physician with UCLA Health in California:
"They complement each other; Many of our acts of daily living rely on having efficient cardiorespiratory and musculoskeletal systems."

Research Procedure/methodology

For this project, I will be assessing data from various studies around the world, weighing results against each other to determine whether Cardiovascular or Resistance Training is the optimal choice for weight loss with regards to adults living a sedentary lifestyle.

Most of the data presented will be from health and wellness websites/blogs written by PhD, MSc and other degree holders in the health, fitness and wellness category. The data will be referenced, and credit will be given using the Harvard Referencing method.

I will be drawing my own conclusions and findings based on the research that I interpret.

Study no.1 Conducted by J Appl Physiol, Published online 2012 Sep 27:
Study Population: Inclusion criteria were age 18 to 70 years, sedentary (exercising ≤1–2 times/wk), overweight or moderately obese (body mass index 25–35 kg/m2), and with mild to moderate dyslipidemia (either LDL cholesterol 130–190 mg/dl or HDL cholesterol ≤40 mg/dl for men or ≤45 mg/dl for women). Subjects were nonsmokers without a history of diabetes, hypertension, or coronary artery disease

Exercise training protocols:

The exercise groups were as follows:

1. resistance training (RT), (3 days/wk, 3 sets/day, 8–12 repetitions/set);
2. aerobic training (AT), (calorically equivalent to ∼12 miles/wk at 65–80% peak VO2)

The protocol for this study was reviewed and approved by the institutional review boards at Duke University Medical Center and East Carolina University (ECU). Subjects recruited for the STRRIDE-AT/RT study were selected from those 3,145 that responded to newspaper, magazine, internet, and word of mouth advertisements and were screened by phone. Of these, 2,661 did not meet entrance criteria or elected not to participate, leaving 484 eligible subjects, of which 250 were excluded after consent due to secondary inclusion or exclusion criteria. Therefore 234 subjects were recruited into the overall study.

Study no.2 Conducted by Grant Tinsley, PhD, Published Online by Healthline UK 2017:
Study Population: Men and Women aged 18-50, sedentary (exercising ≤1–2 times/wk), overweight or moderately obese (body mass index 25–35 kg/m2)
Exercise training protocols: The exercise groups were as follows:

1. resistance training (RT);
2. aerobic training (AT)

Data presentation

Values are means (SD). There were no significant baseline differences between groups.
a - Rx amount (72 sets/wk) = 3 days/wk, three sets of 8–12 reps, on eight different machines.
b- Actual amount (sets/wk) = Rx amount × adherence.
c - Rx amount (14 kcal.kg−1.week−1) is approximately calorically equivalent to 12 miles of jogging per week.
d - Actual time (min/wk) = Rx time × adherence.

Data analysis

The above table depicts the effect of the exercise mode (Resistance or Cardiovascular) on changes in body composition. The two modes of exercise consistently differed in their effects on body composition. Body weight and fat mass significantly decreased in cardiovascular training but not in resistance training, suggesting that cardiovascular exercise is more effective in changing these measures. However, the change in lean body mass in resistance training was significantly greater than that in cardiovascular training, a finding supported by similar observations for the measure of thigh muscle area. Having the benefit of both modes of exercise will allow a person to decrease body fat percent significantly more than either resistance training or cardiovascular training, due to decreased fat mass combined with increased lean body mass.

I found few large randomized controlled trials that examined the effects of both cardiovascular training and resistance training on overweight or obese adults. Sigal et al. examined resistance training, cardiovascular training, and a combination of the two in a diabetic population. They observed a significant reduction in both body mass and fat mass with cardiovascular training and a trend toward decreased fat mass with resistance training, but resistance training produced no change in body mass compared with inactive controls. While intuitively these results suggest that cardiovascular training is more effective than resistance training, no direct comparison was made between cardiovascular training and resistance training in the statistical analysis, and therefore no definitive conclusions could be drawn between the two modes of exercise from this study.

In another study, Davidson et al. examined cardiovascular training, resistance training, and a combination of the two, where the resistance training group did only one set of training, three times per week, for a total of 60 min of training per week, while the cardiovascular training group exercised for 150 min per week. The time disparity between the groups in the study by Davidson et al. limits the comparison of the effectiveness of the two modes of exercise on body composition.

Result and overall summary

Taking a deeper look at some studies that have been done in the health and wellness industry regarding sedentary adults who want lose weight, I have found mixed results; with some studies clearly showing that cardiovascular training is the optimal choice, and others arguing that resistance training is the better choice in the long run.

The aim of this research project was to establish whether it is better for sedentary adults to partake in resistance training or cardiovascular training with the aim of losing weight. I have found that, in short term cases, while requiring double the time commitment, a program of combined cardiovascular and resistance training did not result in significantly more fat mass or body mass reduction over cardiovascular training alone.

However, it should be noted that there are significant long-term benefits to doing both cardiovascular and resistance training for sedentary adults. The inclusion of resistance training in the person’s regimen has very clear long-term effects on fat loss and overall health. The change in lean body mass in resistance training was significantly greater than that in cardiovascular training, a finding supported by similar observations for the measure of thigh muscle area.

In my studies, the following points stood out most:

1. The two modes of exercise consistently differed in their effects on body composition.
2. Body weight and fat mass significantly decreased in cardiovascular training but not in resistance training, suggesting that cardiovascular exercise is more effective in changing these measures.
3. Cardiovascular training on its own decreases both fat mass and muscle mass.
4. Resistance training increases lean muscle mass and reduces fat mass in the long run.
5. Sedentary adults initially benefit more from cardiovascular training than resistance training, regarding weight loss.
6. The change in lean body mass in resistance training was significantly greater than that in cardiovascular training
7. Both cardio and resistance training need to be included in a well-rounded exercise program.
8. Sedentary adults are much more likely to opt for and stick to a cardiovascular training program than a resistance training program.

Self reflection, project discussion and evaluation

I have always been of the opinion that resistance training is the optimal choice when looking to drop weight, but I have learned from this study that this is not always the case. Sedentary adults do not necessarily benefit from resistance training exclusively, as they do not yet have the established muscle mass to burn an adequate amount of calories via resistance training.

In the long run, it is highly beneficial to incorporate both cardiovascular and resistance training into a client’s workout, as this will ensure initial weight loss via cardiovascular training and long-term metabolic and physical benefits from resistance training.

This style of training will be, from what I have learned, the optimal way to ensure that clients build strength at their own pace, whilst still seeing weight loss results and increasing their resting metabolic rate by increasing their muscle mass.
The change in lean body mass in resistance training was significantly greater than that in cardiovascular training, meaning the inclusion of resistance training in the person’s regimen has very clear long-term effects on fat loss and overall health.

Doing this research project has prompted me to think about the other misconceptions that I may have about fitness and weight loss. It has certainly been an eye-opening project for me, causing me to reevaluate the tips, theories and ideologies that I have picked up in the gym over the years.

In the future, I will definitely make the effort to thoroughly research theories that I hear about or come across on the internet and in textbooks as I continue my career in the fitness industry, especially before prescribing any type of exercise or diet plan to a client.

It has been quite interesting, reading through multiple studies and interpreting the data and information that they present. I have always been quite interested in the concept of cardiovascular vs resistance training – always opting for resistance training myself.

Working in this research format has also taught me a thing or two about how to thoroughly research a subject, use Harvard referencing and interpret data from tables with regard to health and fitness studies. I believe this will help me in the future, should I ever have to take part in a research project or study.

The researching skills that I have acquired may also help me in my personal career in the fitness industry, as I know a little bit more about how to research, where to look, what to look for and how to interpret it.

I believe that my findings in this research project have been substantial to my professional growth as a personal trainer and will highly benefit my clients in the future, as I can apply the knowledge that I have gained from this study directly to my weight loss clients to help them more effectively reach their goals. It is important as a fitness professional to be knowledgeable and confident in your knowledge.