Research Center examining the above question divided study particiapnts into 3 groups:
- One group did resistance training three days a week,
working out on eight different weight machines to target upper and lower body muscles.
- A second group did two hours of aerobic training per week on gym machines, the equivalent of about 12 miles of walking or jogging over the course of the week.
- The third group was assigned to do both the weight-training and aerobic-exercise programs.
Those in the aerobic group lost an average of 3 pounds and half an inch from their waists.
Study participants who did both weight and aerobic training dropped about 4 pounds and 1 waistline inch. That group also saw a decrease in diastolic blood pressure (the bottom blood pressure reading) and in a "metabolic syndrome" score that reflects combined heart and diabetes risk factors.
However, statistical analyses showed that participants doing both aerobics and weight training didn't necessarily have better outcomes than those who just did aerobic training.
Because aerobic exercise alone seemed to be almost as good, if not as good, as aerobic and resistance training combined, one of the study authors commented that "when you're weighing the time commitment that you're going to spend, if your overall goal is to...improve your diabetes and heart disease risks, our study would suggest that aerobic exercise is the best way to better those outcomes."
At Fitness Plus we certainly advocate and prioritise aerobic training over resistance training particularly for those that are 'time poor'.
We certainly regard resistance training as useful but 'weights won't get you fit', which, when combined with the above study results makes aerobic exercise a more time and 'benefits' effective option.