Article # 582. Should I Be Doing Cardio or Lifting Weights?

Should I Be Doing Cardio or Lifting Weights?

Both cardio exercises and weightlifting have advantages and disadvantages. Finding the proper balance between the two is the best thing you can do for your body. Cardio burns fat, while lifting weights builds and tones muscle; the combination of the two is what is going to get you the body you have always wanted. Here's a little insight into the advantages and disadvantages of both forms of exercise so that you can decide on an integrated regimen of cardio and weights that will best meet your needs.

Benefits of cardio

Cardiovascular exercise has benefits that range from weight loss to improved mental health. Cardio exercise releases endorphins in your brain, which are your body’s natural pain killers. According to Discovery Health, endorphins also reduce stress, depression and anxiety.

If you want to burn fat, cardio is your best option. You can lift weights all day long, but, if you are not doing any cardio, you will not burn that pesky layer of fat that is covering all the muscle definition you are working so hard to achieve.

Risks and disadvantages of cardio

The downsides of cardio include susceptibility to injuries such as shin splints, tendon and joint pain and stress fractures. If you are looking to tone your muscles and build definition and size, you will not achieve that through cardio exercise alone.

Benefits of lifting weights

One of the advantages to lifting weights is that the results are relatively fast and noticeable. Relying solely on cardio exercises will not get you the toning and definition desired. There are a variety of weight-lifting exercises that can target specific muscle groups throughout your body, making it simple for you to build or tone muscle in the area of your choice.

Another benefit is that exercises using free weights are often good for rehabilitation of injuries. In addition to these advantages, lifting weights makes you stronger, which may help prevent injuries.

Risks and disadvantages of lifting weights

If the appropriate weight is not used or used incorrectly, injuries can occur. Lifting weights requires more supervision and instruction for maximum benefit and avoidance of injuries than cardio exercise. Using weights alone without cardio, you will most likely develop bulk, instead of a toned and streamlined body.

When deciding between cardio or weights, remember that both types of exercises are needed when trying to achieve a healthy, strong body. Both require that you be careful and responsible for maximum effect. Using free weights during cardio exercise is also an effective way of combining the two exercises: building your muscles while getting a cardio workout.

Article # 348. A Beginner Walk with Strength Exercises

Time: 30 minutes

Difficulty: Easy

Have fun and break up your usual walking routine with some easy strength exercises. For every 5 minutes of walking, you will stop and do a different exercise that will ultimately help you strengthen your muscles and make your next walk stronger, longer, and more successful.

Guru fitness planet Beginner Walk with Strength Exercises:

·         Warm up: 5-10 minutes of stretching and easy paced walking

·         5 minutes: Brisk walk

·         High knees: Stand in place, raise your arms above your head, then alternate lifting you left and right knees as high as you can. Do 20 high knees (10 on each leg).

·         5 minutes: Brisk walk

·         Heel taps: Stand in place with your hands on your hips, and alternate extending your legs and tapping your heels on the ground in front of you. Do 20 heel taps (10 on each foot).

·         5 minutes: Brisk walk

·         Stairs: Climb 2 flights of stairs.

·         Cool down: 5-10 minutes of easy paced walking and stretching

Article # 309. Walk Yourself Slim

Walk Yourself Slim

Squeezing in a grueling session at the gym is a great idea in theory but when your day is packed with to-dos, stepping foot in the gym is a mere fantasy. Instead of feeling guilty over a missed gym session, go for the next best thing: walking! In the spring weather, it doesn’t even feel like a workout.

While it might seem more like a hobby and less like a physical activity, walking can actually help you get in to optimal shape, improving fitness levels and burning calories. The Weight-Control Information Network says that walking tones muscles, strengthens bones, and lowers your risk of health problems, such as high blood pressure, heart disease, high cholesterol, and type 2 diabetes.

To get the most out of your walking routine, focus on these areas: intensity and resistance. Your leisurely walk through the park isn’t going to cut it here. We are talking about combining a fast pace with some form of resistance to get the most out of a walking workout.  Here some suggestions to help you walk your way slim.

Pick Up The Pace:

Aim to walk at a brisk four miles per hour or 15-minute mile to torch some serious calories. If you walk at this pace for 45 minutes, you will have burned an estimated 203 calories*. If your day is too packed for a 45-minute long walking session, break it up. For example, do one 15-minute routine in the morning, one at lunch, and one at night.

Tone Muscles:

To tone your lower body while walking, find a walking route that includes hills and various inclines to shake up your routine. Walking uphill tones your thighs, calves, and butt while improving your cardiovascular health as your heart beats faster and lungs take in more air.

Add Resistance:

Make your walk more challenging with resistance. Some walkers add small 3-lb dumbbells to add resistance and build strength in legs and arms. However, maintaining the right form is crucial. Don’t slump or let your belly sag; you will strain the neck and back muscles, and could potentially injure yourself.

Pump it:

Sure, it looks strange, but pumping your arms while walking helps burn 15% more calories. The actual act of pumping helps to propel the body forward, giving you more momentum as you walk. To get pumping, bend elbows at a 90-degree angle and pump as you walk.
In addition to burning calories, walking is an activity that most enjoy, which means they are more likely to keep up with their walking habits and incorporate them into a long-term lifestyle. Lace up your walking shoes and hit the pavement!

Article # 245. Plyometrics vs. Cardio

Plyometrics vs. Cardio: Exercise Regimes Compared

Difference between Plyometric and Cardio

With the relatively new found popularity of plyometrics, many people have wondered whether this type of exercise provides the same benefits as cardio. As it turns out, while they may involve the use of many of the same parts of the body, they actually have a number of differences, as you will see in this comparison article.

Definition

Plyometrics or "plyos" is a set of exercises designed to increase speed and power, and enhance the function of the nervous system. This type of exercise is typically performed by athletes as a way to improve sports performance. Plyometrics involve lengthening and then contracting a particular muscle rapidly. This results in increased jumping, running, throwing and hitting ability, depending on the muscle that is exercised.

Cardio or aerobic exercise is a set of exercises intended to strengthen and improve the oxygen system. Many types of exercises actually fall into the cardio category, and should be performed at moderate intensity levels for lengthier periods.

Purpose/Benefits

The main purpose of plyometrics is to increase the speed or force by which muscles contract. This provides the strength and power needed to perform physical activities specific to certain sports. Among the athletes that would benefit from plyometrics training are soccer, rugby, and basketball players, track and field runners, players of racket sports, and parkour and martial arts practitioners.

Among the main benefits of cardio is the strengthening of muscles required for respiration. This helps improve airflow in and out of the lungs. Cardio also helps strengthen and enlarge the heart muscle, improving its ability to pump blood efficiently and reducing the person's resting heart rate. Cardio also has the additional benefit of strengthening various muscles throughout the body. Cardio also has numerous benefits with regard to reducing blood pressure, increasing the red blood cells, facilitating oxygen transport, improving mental health, reducing stress, and preventing depression and diabetes.

Procedure

Plyometric exercises typically involve an initial rapid lengthening of the muscle that is to be worked. This is followed by a very brief resting stage, after which a quick muscle shortening movement follows. This combined action causes the muscles to perform together in a specific motion.

The large number of cardio exercises makes it difficult to pinpoint a specific set of movements or procedures. However, most cardio exercises are performed at moderate intensity levels over long periods. This is best illustrated with running, in which a moderately paced long distance run conforms to the criteria of cardio exercise, while a sprint does not. Singles tennis may also qualify as a cardio exercise, since the players are almost constantly in motion. In contrast, doubles tennis–in which players do not move as much–does not fall under the category of cardio exercise.

Similarities and Differences

Plyometrics

• A set of exercises designed to increase speed and power
• Is typically performed by athletes as a way to improve sports performance

Cardiovascular

• A set of exercises intended to strengthen and improve the oxygen system
• Performed at moderate intensity levels for lengthier periods

Article # 185. Cardio versus Weight Training

Cardio versus Weight Training

If you were to propose the following situation to the average gym-goer, it would probably play down something like this.

"When you want to do lose fat you do what?"

"And, when you want to build muscle, what happens then?"

They would respond that when they want to lose fat, they start doing more cardio. When they want to build muscle, well naturally, they weight train. Seems to make sense. Cardio burns off calories; weight training makes you gain weight.

Is this really accurate though? Could weight training strictly be used for fat loss - with no cardio at all? You bet.

Falling for this common misconception is one of the biggest mistakes you could make and will not only hinder your progress, but will leave you not quite looking as you hoped.

Weight Training and Metabolic Increases for the Period Following

Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning rather than burning say 60 calories an hour while sitting and watching TV, you're burning 70. While you may think, 'Big deal - 10 extra calories', when you multiply this by 36 hours, you can see what a huge difference that makes in your daily calorie expenditure over that day and a half.

When you figure out that on a monthly rate, it becomes even clearer how regular participation in a weight lifting session will really increase your calorie burning and thus fat burning capacity.

With cardio training, you might get an extra 40-80 calories burned after a moderate paced session, and this will depend upon the exact intensity and duration of the workout.

In order to generate a high amount of post-calorie burn from aerobics, you'd have to be doing it for a very long duration of time, and typically individuals who are capable of doing such a thing, don't need to be concerned with fat loss in the first place.

Now, sprinting is a slightly different story and will create effects with your metabolic rate closer to that of weight lifting, so that's something to consider as well. With this, you must be sprinting hard in order for benefits to be seen though, which is something some people will struggle with.

Weight Training and Long-Term Metabolic Increases

The second factor to consider in the fat loss wars is long-term metabolic increases. While it's great to be burning more calories for 36 hours after the workout, that's not going to help you two weeks from now unless you are consistent with your workout program (which you should be anyway, but that's not the point we're trying to make here).

What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body.

When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.

Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7.

Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat.

This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.

To add to this point, it's critical that you are realistic with how much muscle mass you can build in a given period of time. Naturally, males will be able to generate between 1-2 pounds of pure muscle mass in a given month and females will get about half that, around 1/2 -1 pound total. Over time though, with consistent efforts this will dramatically make you much more resistant to weight gain as you grow older, making it extremely beneficial.

Weight Training and Total Body Reshaping

Moving on, another big benefit that weight training has over cardio training is that it will completely allow you to reshape your body. Cardio training generally will help you lose weight, however typically this weight loss is going to be a bit of a combination between fat and muscle; therefore what you're left with is a smaller version of your current self.

When you are performing resistance training instead while following a hypo calorie diet, then you stand a better chance of losing strictly body fat, while helping to enhance the natural curves of your body.

This lends for a much more attractive physique, which will give you a much better overall transformation than if you just lost weight doing cardio. If you've ever noticed someone who has lost a considerable amount of weight but still looks somewhat 'soft', that's usually why. They have lost some fat, but at the same rate, their muscles aren't overly toned, hence they don't give off the same type of appearance.

One thing that should be mentioned at this point is that many women will shy away from lifting weights, particularly going heavier with them (more than 5-10 pounds) simply because they believe that doing so causes them to develop rippling muscles that give off too masculine of a look.

This is an unfortunate misperception because the fact of the matter is that females do not have enough testosterone in their body to develop this degree of musculature naturally, plus in order to build that type of muscle even with testosterone present, a great deal of food must be provided (which is another thing that most women are not doing).

What lifting heavy weights will do though is raise their metabolic rate, promote greater fat burning, and help give them more definition when they do lose the body fat off. As you can see, what most women fear is actually what they should be doing! So, make sure you're not making that mistake.

Weight Training and Hormonal Environment

Another difference between weight training and cardio training is the type of hormonal environment they promote. Weight training tends to put the body in an anabolic state and encourages muscle mass gain (if eating a higher calorie diet, which won't be the case when you're aiming for fat loss) or muscle maintenance (which is applicable here).

Cardio training, on the other hand, promotes higher levels of cortisol release, and this is the primary hormone that does encourage lean muscle mass loss, as well as fat accumulation around the abdominal region.

Because of this difference in hormone levels, that's another big reason why you should tend to sway yourself more towards weight training as a means to lose body fat compared with cardio.

Cardio and Calorie Burn

One issue you're more than likely thinking about is the different calorie burns during the actual workout - that's got to count for something, right?

That is correct. If you do a longer cardio session, you could burn somewhere in the neighborhood of 500-800 calories, depending on the exact length and intensity level. That is a fairly decent number and will definitely help with your fat loss goals.

Since you must burn off 3500 calories in order to lose one pound of body fat, if you do enough of these cardio sessions, and make sure you're not eating these calories back, weight loss will take place.

But, keep in mind here again that you are going to have to keep doing those long cardio sessions. Time will likely become a big factor with this one, as well as boredom could start to play a role over time as well.

While the weight training session may not burn as many calories minute per minute during the actual workout (although that too can depend on how intense the weight lifting is), the overall calorie burning benefits you receive from it typically outweigh that of cardio. 

Cardio and Health Benefits

Finally, one point does have to go to cardio for health benefits. Obviously strength training will have health benefits as well, but cardio training will have a bigger influence on cardiovascular health.

             

So, while you likely shouldn't entirely eliminate cardio from your fat loss training program, you should be putting forth good effort towards weight training as well. Overlooking this form of exercise while playing the fat loss game is a big mistake that's going to hurt your progress.

Conclusion

It's time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. It's simply not as clear cut as that and often the biggest difference between fat loss and muscle building is more related to diet than anything.

Article # 177. Treadmill Running VS. Road Running

Treadmill Running versus Road Running

Is there a big difference between treadmill running and road running? We all know the benefits of using running to help with weight loss but does where you run make a difference?  I have been doing many researches on my own and tried analyzing the differences, though I could not able to figure out many differences as much bigger, but still there are lot many technical aspects involved when compared treadmill & road running.

So I thought why not we differentiate so that people also will know about the difference between treadmill and road running as I have come across many questions on this topic.  I use to run on treadmill during the week and on track during the weekends (sometimes in YMCA, chennai & MPT quarters ground (port trust ground Tondiarpet – Chennai). As keeping in mind to elaborate I have also taken the reference of WLR’s personnel trainer from UK. Combining both of our experience I have furnished some importance points with differences of the running on both forms.

There is no doubt about it; running is one of the best forms of exercise.  Just in case you need reminding, here are some of the benefits of running: 

Benefits of Running

·      Increases bone density, reducing the risk of osteoporosis

·      Strengthens and tones the leg and core muscles

·      Improves cardiovascular health, reducing risk of heart disease

·      Assists in reducing body fat percentage

·      Improves circulation

·      Aids the digestive process

·      Improves immune function

·      Improves mood and reduces stress by releasing endorphins in the brain

But where should you do it, inside or out?  The availability of treadmills means that we can exercise at vigorous intensities without leaving the comfort of our own home.  However, the quality of treadmill training compared to hitting the road is a contentious issue.  So which is best, treadmill or track? 

Road Running:

Variable Routes

A great thing about road running is that you have an endless number of routes to choose from.  Obviously some will be better than others, but you may like to do different routes depending on your mood that day.  When I’m running outside I prefer circular routes that mean I am always running towards my end destination, rather than a linear route that means you have to run back on yourself.

Top Tip:  If you want to continue to improve your fitness and burn an optimum number of calories you should change your route regularly to prevent your body from getting used to your routine.

Variable Surfaces

Running outside offers more unpredictable surfaces than running on a treadmill.  This has the added benefit of challenging your balance and coordination.  On uneven terrain you have to work hard to counter balance that crack in the pavement or mound in a field. 

·      Roads and pavements are relatively predictable surfaces.  If you are a beginner or are running in low light conditions these surfaces are probably the safest.  Ensure that you are mindful of traffic and have dressed in high visibility clothing.

Top Tip: If you can, stay on the pavements.  If you are on the road swap sides depending on sight lines. It is important to read the road ahead and keep positioning yourself to give the best sight-line to you for any car drivers approaching.

·       Cross country routes can be unpredictable and will challenge your balance and coordination thereby strengthening your joints and muscles.  More predictable cross country routes are ideal for post injury rehabilitation and those who are prone to injuries as running on soft surfaces such as grass and tracks reduce the impact of running on your joints.        

·       Sand is a very testing surface to run on as it is difficult to push yourself forwards.  The softer the sand the harder the run.  Sand is great for a really challenging work out.  It will test your endurance and burn lots of calories.

Functionality

Running is a practical way of exercising and our bodies are designed for this form of activity.  It can be very satisfying to travel from A to B using nothing but your own steam. 

Weather Conditions

When you want to run outside, the weather is often the deciding factor.  A few drops of rain, a grey cloud can have you cancelling your planned outing.

For exercise to be effective you have to do it regularly; once a week is not enough.  Jogging in the elements can be invigorating.  Your sense of achievement increases the greater the challenge that you have overcome. 

Top Tip: Always ensure that you are dressed for the elements.

Cost

One of the main advantages of running outside is that once you’ve got a comfortable pair of trainers it is free.  There is obviously the option to introduce running accessories if you wish, but it is a lot cheaper than joining a gym or buying a treadmill.

Escapism

These days there are very few ways left of getting away from it all.  Mobile phones and laptops mean that we are connected to everyone all of the time.  And not negating the obvious benefits of such an extensive system of communication, sometimes it’s good to get away from your boss, your mum and yes sometimes even your better half!

Availability

We are all fantastic at making excuses about why we can’t possibly exercise today, but running outside requires little more than 20 to 30 minutes and a smidgen of motivation to get you out of the front door.  It is the simplest way to exercise and therefore it is easy to do it regularly.

Treadmill Running

Constant Environment

Although some may see this as a disadvantage, the treadmill offers a constant environment in which to exercise.  Whether you are in the gym or your living room, the temperature, humidity and running surface remain the same.

In this respect the treadmill could be considered a more comfortable form of exercise than running outside.  You don’t have to consider the weather, light levels or traffic.  Once you are on the treadmill there are minimal external factors to interfere with your work out.

Pace

The treadmill enables a runner to set a pace and to maintain it.  This is useful if you are training for a specific event.  It is also helpful to keep you going when your determination is waning.

On a treadmill you have to make a conscious decision and press a button to slow yourself down, whereas outside you might reduce your pace in response to fatigue without even realizing it.

Variety

Most treadmills have different profiles that you choose from depending on your goal:

Manual Profile

As the name suggests, this profile allows you to manage your own work out.  Treadmills are very versatile; unlike the great outdoors you can create your own terrain depending on what you are trying to achieve.  For example if you want to burn calories you could increase the gradient of the treadmill.  The information in the table below is from the running website and represents an individual weighing 10 stone.

Treadmill speed	Time	Incline	Calories Burnt
6mph	30mins	0	340.4
6mph	30mins	1	354.2
6mph	30mins	2	368
6mph	30mins	3	381.8
6mph	30mins	4	395.6
6mph	30mins	5	409.4

Hill Profile

This setting gives you a variety of hill profiles to choose from and automatically adjusts the incline of the treadmill accordingly.  Running on hills is more challenging and will ultimately improve your fitness and burn more calories in the process.

Fat Burning Profile

This profile is typically designed to ensure that you keep your pulse between 50 to 65% of your maximum heart rate (MHR) to burn an optimum number of calories from fat.

To do this you need to use a heart rate monitor (link to: scales-monitors/heart-rate-monitors.htm) so that the treadmill can regulate your speed and gradient to get you into your target heart rate zone.

Top Tip: Although you will burn more fat calories by working at 50 – 65% of your MHR you are not burning an optimum number of total calories.  If you want to burn maximum calories and achieve optimum weight loss you should aim to maintain 65 – 85% MHR.

Cardiovascular Profile

This setting is aimed at improving your heart and lung function. It requires the use of a heart rate monitor and chest strap.  Once the treadmill is receiving your heart rate it regulates the intensity of the workout to maintain your heart rate at 65 – 85% of your MHR.  Working at this level will burn an optimum number of calories and assist with weight loss.

Less Impact on Joints

Running on the treadmill is easier on the joints than running on roads or concrete pavements.  If you run regularly, including some treadmill workouts will reduce the impact on your joints and may reduce the risk of injury.  If you are recovering from an injury or have problems with your joints, a treadmill offers a way to gradually build up your training.  

Information Displays

I enjoy running on a treadmill because it easy to monitor your progress with the speed, distance and calorie displays. Although the accuracy of this information may be challenged, it motivates me to see the figures increasing as I sweat and pant my way through a session

Treadmill Running versus Road Running: The Question of Calories

Although there are many different opinions on the merits of running on roads versus a treadmill, there is a general consensus amongst fitness professionals that more calories are burnt running outside than on a treadmill.

The number of calories you burn when exercising is determined by the intensity of your workout and therefore the rate of oxygen that you consume.  It is easier to cover distance on a treadmill than over ground; therefore, road running will require a greater rate of oxygen consumption and burn more calories.

The reasons that treadmill running is marginally less challenging than running outside are:

·      The real world isn’t as flat or as straight as a treadmill. 

·      If you are running outside you are moving forwards and have to combat wind resistance.  On a treadmill you run on the spot and wind resistance isn’t a factor. 

·      The rearward motion of the treadmill belt assists a runner with his rhythm and stride pattern, reducing the requirement to drive your weight forwards to cover ground. 

Therefore at a set speed over a comparable gradient you will burn more calories running over ground than on a treadmill.

However, if you want to burn a greater number of calories on a treadmill all you have to do is crank up the pace or increase your gradient.  To make up for the lack of wind resistance when running on a treadmill you can increase the gradient to a 1 degree incline.

The ability to increase the gradient on a treadmill means that you could burn more calories than outside; a run outside would comprise of down hills and flat terrain and you can’t create a hill outside by pressing a button!

Top Tip:  If calorie counting is important to you try using a heart rate monitor for all of your runs whether on a treadmill or outside.  Work out what heart rate level you can sustain (preferable between 65 – 85% of your MHR) and alter your speed or incline to maintain that intensity.