Being a very active person for most of my life, I have learned that there are two unspoken camps in the fitness world: the cardio lovers and the weight lovers. Fitness is all about balance: a balanced diet, balanced expectations, and balance between work and recovery.
TIP: Opt for a low-intensity cardio workout after a heavy lifting session to help eliminate the buildup of lactic acid and speed up your recovery time. If you’re not training to build endurance, you don’t need to push yourself at competitive levels in cardio exercise.
TIP: With the exception of a quick 5-10 minute warm up, you should perform your cardio routine AFTER lifting weights, not before.
FREE 10-Page Step-by-Step Guide to Buying a TreadmillEverything you need to know before you buy! We'd like to answer any questions you may have to ensure you get the best machine at the lowest price. A study in The Journal of Strength and Conditioning Research found that women who do an hour-long weight-training workout can burn an average of 100 more calories in the 24 hours afterward compared to if they hadn’t lifted weights. If you strength train three times a week, that’s an extra 300 calories a week and 15, 600 calories per year! Often women who incorporate resistance training into their workout regime opt for lighter weights and higher reps. Weight training, like cardio, is not a one size fits all, nor do you have to train the same way each time. If you’re new to weight training and need a professional assistance, Here is an article that will help you choose your right personal fitness trainer.
Recognized for his expertise, dedication and ethics as well as for his personal charisma, Fares continues to positively change lives with his specialized understanding of fitness and nutrition and how they apply to overall health and well-being. The 250lb man of muscle can feel out of shape next to the petite woman who’s doing high intensity intervals for 45 minutes. That’s why the best workout routines are those that include balanced doses of cardio AND strength training. In fact, pushing yourself too hard during a cardio routine could hinder your recovery from lifting.
This type of workout certainly has its place for functional movements that make us stronger for everyday activity, but studies show that women who lift heavier weight with less repetition can burn more energy and experience a greater metabolic boost after exercise.


Consider alternating sessions of heavier weights, less repetitions, and slower movements; with sessions that use lighter weights, higher repetitions, and move at a faster pace, for optimal results. Fares is a certified personal trainer who holds multiple specialty certifications including Sports Medicine Specialist, Technical Aspect of Weight Training, Lifestyle Fitness Coaching and Certified Sports Nutritionist.
The cardio lovers work on the ellipticals, the stair machines, the stationary bikes, and the treadmills.
On the other hand, some woman who can run a marathon may not understand the basics of a weight program, or she may feel out of her element in the weight room. The goal is to find a sweet spot of cardio activity that will allow you to reap tits benefits – increased metabolism, stress-relief, increased recovery time, and cardiovascular health – without overworking your muscles. Those who want to build muscle mass should follow a lifting routine with heavier weights and lower reps. Building muscle can help you lose weight and increase strength, but it has long-term effects as well. Or, if you prefer, find the best treadmill or even the perfect home treadmill, or a beginner weight set. The weight lovers grunt with the free weights, the bench presses, and the resistance machines.
Of course, it’s not all about gender – there are men and women in both categories – but women tend to want lean, toned physiques while men strive to build bulkier, more muscular bodies. With stronger muscles, tendons, and connective tissue, you’ll be less likely to injury yourself – now and when you’re older. Beginner lifters can find strength training routines here, and weight lifters looking to include cardio into their routines can get more information here. I have a tendency to lean towards the cardio lover side, but as I get old I see the need more and more to mix in more weights. By including strength training into a lifelong exercise routine, you’ll be able to prevent many of the injuries associated with bone loss and muscle deterioration as your body ages.
Strength Training: Which is Better?Whether your workout of choice is running, weightlifting, cycling, dancing or something else, almost every form of movement can be classified as either cardiovascular or strength training and when it comes to staying fit and healthy, exercisers usually gravitate to one or the other. Most of them will tell you it’s because they are trying to lose weight…or maintain their weight. In other words, more than two-thirds of your energy (calorie) intake is used solely to exist.


So the more muscle you have, the higher your Resting Energy Expenditure (REE), an indicator of how many calories you’ll burn in a given day while at rest.If you’re looking to drop weight, make strength training the focus of two out of three workouts each week.
This is because a small change in 70 percent is going to be a much bigger deal than a small change in 15 percent. Or, instead of long, drawn-out, low intensity cardio sessions, keep things interesting and moving at a faster pace with high intensity interval training, alternating between different efforts and speeds.
Interval training burns calories more efficiently than a typical cardio workout keeping the body burning calories for hours after the workout is over. For those of you who don’t love exercising the encouraging news is you don’t need to spend an enormous amount of time exercising to get fit and see results.The surprising truth is about 90% of the health benefits that can be obtained from exercise can be achieved with approximately 2 hours a week of effort. A study in the Journal of Psychophysiology found that aerobic exercise reduced the heart rate and lowered blood pressure in response to psychological stressors more so than strength training could. Your exercise program can be designed to increase the amount you move and therefore improve upon the 15% number mentioned above, but if weight loss is a primary goal, your exercise program should be designed to increase the number of calories your body burns at rest AFTER your workout is done. This is often what I do and it’s what my husband has had to do for years now because his job as a surgeon is pretty all-consuming. Cardiovascular training gives endurance athletes a sense of accomplishment, according to sports psychologists. While strength training can offer a similar benefit as weight and reps increase over time.However, strength training can also help re-shape the body.
If you consider a University of Kansas study that was conducted in 2002 showing after 18 months women who walked thirty minutes a day, three times a week only lost 2.1 percent of their original weight you start to realize that’s A LOT of walking for not a whole lot of benefit! It is way too broad of a subject to dive into here, but food matters a lot when it comes to weight loss. It’s clear that both cardio and strength serve very different purposes, but for a well-rounded workout plan that gives you all the health benefits mentioned above, you should incorporate both.What do you think about the cardio versus strength training debate? He is the owner of Philly Personal Training, a company offering convenient personal training packages to busy individuals looking to improve their fitness levels.



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