By Greg Argos

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PHILADELPHIA (CBS) — Hitting the weights or pounding the pavement? Everybody has a different preference on how they like to stay in shape.

“Push-ups, sit-ups and running,” one person said.

“I work with a three-year-old,” joked another.

But which workout is better?

New research released earlier this month by the American College of Cardiology found strength training may be more effective than cardiovascular exercise at reducing the risk or heart disease.

Essentially, that Olympian power clean could be better for you than that 5K run.

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But what George Caroulis, a personal trainer and owner of Crossfit 2 St. in Pennsport says what sets resistance training apart is what happens after the workout is done.

“Any type of resistance training is going to allow you to burn more calories post-workout,” Caroulis said. “So you’re actually working when you’re done the exercise routine. Burning calories at night.”

That’s because he says your metabolism is in overdrive, rebuilding muscles that were used during the workout.

“Seeing people deadlift, I would say ‘not for me,'” one person said.

And you don’t have to be an extreme bodybuilder or Olympic lifter. Caroulis says even using your own bodyweight is beneficial.

“We can do air squats, we can do push-ups, we can do burpees,” Caroulis said. “That’s still resistance training because you’re fighting against gravity and your bodyweight.”

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The study also found strength training led to a 30 to 70 percent lower rate of cardiovascular disease regardless of gender or age.

“As you get older, resistance training is going to fight osteoporosis,” Caroulis said. “It’s going to help keep your muscle tone and mass as you get older.”

So next time you’re waiting for an open treadmill at the gym, maybe walk over to the bench press instead.