After hitting the big 5-0, you might be wondering whether it’s more important to burn calories or build muscle. As we age, our muscle mass begins to diminish. That’s why incorporating both cardiovascular activity and resistance training into your exercise routine is essential.
Calories Burned: Cardiovascular vs. Resistance Training
If we compare a single 30-minute exercise session, cardiovascular exercises like running, elliptical workouts, or bicycling will undeniably burn more calories than resistance training. However, this doesn’t provide the complete picture. We must also consider the increase in metabolism and “after burn” effect that can result from resistance training.
Excess Post Oxygen Consumption (EPOC)
The intensity at which you exercise directly impacts the “after burn” or EPOC you’ll experience. Sports scientists refer to this as Excess Post Oxygen Consumption. The higher your exercise intensity, the greater your EPOC. When you breathe harder and faster during exercise, you consume more oxygen, which increases your caloric burn.
Your body continues to consume a higher level of oxygen for a period of time following your exercise session to repair and recover, resulting in EPOC. The comparison shouldn’t be between cardiovascular and resistance training but instead between steady cardiovascular exercise and intermittent cardiovascular exercise.
For example, if you walk at a low pace for 30 minutes a day versus alternating a minute of high-intensity hill walking with a minute of recovery, there will be a significant difference in both energy expended during exercise and after. Interval training energy expenditure will far exceed that of a slow, steady-state level.
Intensity Matters: Resistance Training
Resistance training EPOC varies by intensity as well. If you lift a light weight many times until reaching fatigue, you’ll experience an increase in muscle strength and tone. If you lift heavier weights or engage in “super sets” (a random sequence of 8-10 exercises in a circuit repeated for multiple sets), you can increase energy expenditure by up to 33%. This, in turn, boosts energy expended during and after exercise.
As muscle breakdown activity increases with age, resistance training should become a higher priority. Losing 3-8% of your total muscle mass each decade after peaking at 25 will result in a reduced metabolism. Fat isn’t metabolically active, so to burn calories while at rest and stay strong, you need lean muscle.
EPOC can be much higher with resistance training than interval training, especially for those unable to do high-intensity intervals due to health conditions or joint issues. In such cases, it might be safer to lift heavier weights.
The Bottom Line: You Need Both
There isn’t a one-size-fits-all solution, as the most effective exercise plan will always depend on individual factors, such as age, fitness level, and medical history. However, the key here is intensity.
A well-rounded fitness program should include both cardiovascular exercises and resistance training, conducted at appropriate intensities to maximize EPOC and, ultimately, boost your overall fitness level. By incorporating both types of exercise into your routine, you can maintain muscle mass, burn calories, and keep enjoying life well past the age of 50.
