When talking about weight loss, many of us immediately think of exercise. However, there are many methods to choose from, from calisthenics to cardio. Both have their benefits, but the big question is: which is more effective for weight loss?
What Are Calisthenics and Cardio?
Before comparing their effectiveness, let's first understand what calisthenics and cardio are.
Calisthenics
Calisthenics is a type of exercise that uses body weight as resistance. Examples of calisthenic exercises include push-ups , pull-ups, squats, and planks . These exercises focus on strength, flexibility, and coordination. Calisthenics doesn't require expensive equipment, so it can be done anywhere, anytime.
Cardio
Cardio, or cardiovascular exercise, is a type of exercise designed to increase your heart rate. Examples include running, cycling, swimming, or brisk walking. Cardio is known to be effective in improving heart health and burning calories quickly.
How Does Calisthenics Help With Weight Loss?
Calisthenics focuses on building muscle and increasing strength. Here are some reasons why calisthenics can help with weight loss:
1. Increase Metabolism
Calisthenics helps build muscle, and muscle requires more energy than fat. This means your body will burn more calories even while at rest.
2. Afterburn Effect
Intense calisthenics training produces an afterburn effect (Excess Post-Exercise Oxygen Consumption or EPOC), which causes the body to continue burning calories for several hours after exercise.
3. Functional Exercise
Calisthenics movements involve multiple muscle groups at once, thereby increasing calorie-burning efficiency.
How Does Cardio Help You Lose Weight?
Cardio is a type of exercise that directly burns calories by increasing your heart rate. Here are the main benefits of cardio for weight loss:
1. Fast Calorie Burning
Cardio such as running or swimming can burn up to 600-800 calories per hour depending on the intensity.
2. Improves Heart Health
By training the heart to work more efficiently, the body becomes more effective at distributing oxygen, which helps burn fat.
3. Reduce Body Fat
Intense cardio exercise helps the body access fat reserves as an energy source.
Calisthenics vs. Cardio: Calorie Burn
When it comes to calorie burning, cardio often has the upper hand in the short term. For example, a 30-minute run at a moderate pace can burn around 300-400 calories, while calisthenic exercise may only burn 200-250 calories in the same duration. However, calisthenic exercise has long-term effects in increasing muscle mass and basal metabolic rate.
Calisthenics vs. Cardio: Impact on Body Composition
Calisthenics tends to help build lean muscle mass, which contributes to a more toned and athletic physique. Cardio, on the other hand, is more effective at reducing overall body fat, but often without significant increases in muscle mass.
Which is Better for Beginners?
If you're just starting out, both calisthenics and cardio have their own benefits:
- Calisthenics is suitable for those who want to build basic body strength without additional equipment.
- Cardio is more recommended for those who want to focus on burning calories quickly.
However, a combination of both can provide more optimal results.
Time Efficiency: Calisthenics vs. Cardio
For those with limited time, calisthenics offers a solution with efficient movements. Exercises like circuit training can burn calories while increasing strength. Cardio, while effective, often requires longer durations to burn the same number of calories.
Psychological Benefits of Calisthenics and Cardio
Both also have a positive impact on mental health:
- Calisthenics helps increase self-confidence through achieving challenging movements.
- Cardio is known to be effective in relieving stress thanks to the release of endorphins during exercise.
How to Combine Calisthenics and Cardio?
Combining these two types of exercise is the best choice. For example:
- HIIT (High-Intensity Interval Training) workout : A combination of calisthenic movements such as push-ups with cardio such as sprints.
- Weekly Schedule : Include cardio on days you don't do calisthenics to provide variety.
Tips for Choosing the Right Exercise
-
Know Your Goals
If you want to focus on burning calories quickly, choose cardio. If you want to increase strength and metabolism long-term, choose calisthenics. -
Consider the Time You Have
If you only have 20-30 minutes a day, intense calisthenics may be more appropriate. -
Adjust to Physical Condition
Make sure you choose exercises that are safe and suit your body's abilities.
So, which is more effective for weight loss: calisthenics or cardio? The answer depends on your goals, time, and preferences. Cardio provides quick and efficient calorie burn, while calisthenics offers long-term benefits by boosting metabolism and building muscle.
However, combining the two is key to best results. By combining calisthenics and cardio, you'll not only lose weight but also improve your overall health.
