A breakdown of which types of exercise might be most effective when on weight-loss medications.
GLP-1 medications like semaglutide (Wegovy, Ozempic) and tirzepatide (Mounjaro) are highly effective tools for weight loss. They work by reducing appetite and improving insulin sensitivity, making it easier to stick to a calorie-controlled diet. However, many individuals wonder which type of exercise—cardio or strength training—will best complement the effects of these medications. The truth is, both types of exercise offer unique benefits, and the best approach combines elements of both cardio and strength training for optimal results.
Cardiovascular exercise, such as walking, cycling, running, or swimming, is excellent for burning calories and promoting fat loss. When combined with GLP-1 medications, cardio can help accelerate the fat-burning process by increasing your caloric expenditure. Cardio is particularly beneficial for improving heart health, boosting endurance, and supporting overall cardiovascular fitness. For those just starting on GLP-1 medications, light to moderate-intensity cardio can help manage energy levels, which might be lower when you first begin the medication.
While cardio helps burn fat, strength training is essential for maintaining and building lean muscle mass during weight loss. GLP-1 medications help you shed fat, but they do not specifically preserve muscle, which is why strength training is so important. Building muscle through resistance exercises (like weight lifting, bodyweight exercises, or resistance bands) can improve metabolism, enhance strength, and improve body composition. Additionally, muscle mass helps you maintain a higher resting metabolic rate, which aids in long-term weight management.
The most effective exercise plan while on GLP-1 medications is a combination of cardio and strength training. Cardio will help you burn calories and lose fat, while strength training will ensure you preserve muscle mass and improve metabolic health. Aim for a balanced routine that includes both types of exercise, such as alternating cardio days with strength training days or incorporating full-body resistance workouts followed by moderate-intensity cardio.
By integrating both cardio and strength training into your fitness routine, you can maximize the benefits of GLP-1 medications and achieve sustainable, healthy weight loss.
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