Final answer:
The assertion that a combination of aerobic exercise and weight training is effective because it reduces fat set point and raises BMR is true. This approach leads to increased calorie burn due to higher muscle mass and metabolic activity, enhancing weight loss and body composition.
Step-by-step explanation:
The claim that combining cardio (aerobic) exercise and weight training is effective for managing body fat and increasing basal metabolic rate (BMR) is true. Cardio exercise can help lower the body's set point for fat content, while weight training can increase BMR, causing the body to burn more calories even at rest. When the body burns more calories at rest, it is usually because lean muscle tissue is more metabolically active than fat tissue. Therefore, increasing muscle mass through weight training can indeed increase BMR and lead to a higher rate of calorie burn throughout the day.
Aerobic exercise like swimming or basketball helps develop muscles and cardiovascular efficiency, but it typically uses fat as the primary energy source when sustained for more than 20 minutes. Conversely, anaerobic exercises such as strength training, sprints, or high-intensity interval training (HIIT) demand energy faster than oxygen can be supplied, thus creating an oxygen debt and using other nutrients like sugar for immediate energy. However, this type of exercise also contributes to increased BMR.
Both types of exercise contribute to weight loss by burning calories through heat transfer and physical work, and by raising the BMR. Thus, integrating both aerobic and anaerobic workouts can enhance overall calorie expenditure, muscle development, and energy efficiency, leading to improved body composition and health.