Women are known to fear pumping iron at the gym, afraid that too much lifting can lead to bulky muscles. However, that myth has been debunked, and the benefits of both cardio and strength training combined are the best for weight loss, maintenance and overall health. Take a look:

Strength Training

More muscle = bigger burn - For every three pounds of muscle built, an extra 120 calories is burned a day. So, when you're sitting at a table in Belk Library studying or lounging in front of the TV watching Jersey Shore, you'll burn extra calories. Total-body exercises, such as squats, are known to provide the greatest calorie burn.

It has also been found that strength training helps prevent athletic injuries. Balance-training, including exercises completed on a wobble board, reduce the risk of ankle sprains, according to a 2006 study in the American Journal of Sports Medicine. Also, according to Shapefit Fitness, strength training leads to an increase in calorie burn post-workout, while cardio calorie burn post-workout lasts less than an hour.

One of the keys to effective weight training is proper form. A great plan may be to complete one session with a Campus Rec trainer who can teach you some of the best moves and ensure your form is correct. Using improper form is known to lead to injury and will stifle your efforts.

When strength training is a part of your exercise routine, you cannot rely completely on the scale to show whether you're improving. Muscle is more dense than fat, so don't be discouraged if the scale doesn't show numbers you want. Instead, focus on the size of your clothes, your overall strength and the way those arms will look in your sleeveless shirts.

Exercises to try:

  • Lunges
  • Squats
  • Arms Rows
  • Bicep Curls
  • Tricep Dips
Cardio

Cardio also a great way to burn calories in a short amount of time. Although strength training can lead to greater calorie burn overall, according to Women's Health, you'll burn 10-12 calories a minute completing cardiovascular activity. Also, it's a great stress-reliever. If you find yourself overwhelmed with work, issues with roommates and friends or financial worries, go for a run or spend half an hour on the elliptical machine. According to a study completed by the European Journal of Sports Science, just 15 minutes of aerobic activity two to three times a week can reduce anxiety.

The number of calories burned during cardio depends on the intensity and duration. According to Livestrong, alternating between high and low intensity cardio is important. High intensity increases your metabolism, burns fat, and can be completed in a short amount of time

The great thing about cardio is that it comes in many forms, and you don't have to be confined to the often-packed fitness center on campus.

Try this!

  • Hiking at Pilot Mountain
  • Canoeing at Lake Mackintosh
  • Running around campus
  • Taking a brisk walk with a friend
  • Jumping Rope
  • A bike ride around Downtown Burlington

For maximum results, a combination of both cardio and strength training is the way to go!

Additional Sources: Women's Health Magazine's Fitness Faceoff and Weight Training Tips, Livestrong's Which Burns More Calories?