Cardio Vs. Weight Training - Round 3

This entry was written on Feb 16, 2009 by our Exercise Guru Nicholas Frank

Well now that we have looked at the benefits of both Cardio and Weight Training, who is the winner? Well, it's a tough call. Too bad there's not a way to get both at the same time...Yeah, it really is too bad. Wish there was some way....Hhmmm....OH YEAH, there is! It's what I like to refer to as 'Total Body Exercise'. "I wonder what that could be?" You might be thinking; well, i'm going to tell you.

Most of the time in the gym, you see guys/ladies who have been working out for years and they generally do the same thing. As the body gets accustomed to exercise, the body gets stressed less, minimizing the results that can be seen. It's similar to picking up a heavy book - if I go to pick one up with my right hand, no problem. But if I try and lift it with my left hand, it is much more difficult. Why? Well my right arm is used to grabbing the heavier objects, not my left. I feel silly trying to grab it and picking it up is even weirder. But the more often I try picking up awkward heavy objects with my left hand, the more comfortable my left arm will become at performing the necessary motion, making my brain work as well as the muscles in my arm. This is the same for exercise, for if we don't stress our bodies to do new things, we won't see as much change as we might like to. Let's se how this really looks in an exercise setting.

As people, we generally like to stay to the same thing. We like what is comfortable, for it can sometimes be awkward or embarassing to try new things. Get over it though! When you exercise your entire body during a workout, the results will come much quicker. For example, a 'Squat to Press' (in which one would squat then go into a shoulder press at the top) is a great example: Not only are you exercising your legs, but you are forcing you upper body to do work in the same exercise - your muscles are going to get tired from the repetitions and your heart and lungs are going to have to work hard since you are using so many muscles. You will be breathing hard, pumping more blood and giving your muscles a great workout!

So, the winner is 'Cardio Weight Bearing Exercise'...make sense? To really see the results you want (unless you just want to be gigantic buff or mega skinny) perform more exercises that stress your entire body. The more repetitions you do with not as heavy weight, the better workout for your muscles, heart and lungs you will get. Now it may feel awkward at first, but soon you will feel great and be comfortable with this type of exercise. Always switch up your routine, and stress the entirety of your body.

Basic CardioRespiratory Routine

A good 'Cardio' routine would consist of one stressing their Cardiorepsiratory system well enough so that their breathing would intensify and their heart rate would rise. You would want to do this for about 30-45 minutes, 2 to 4 times per week. When starting out, it is always a good idea to start slow. Many people go too extreme too quick and are at risk for Heart Attacks or insufficient lung function causing them to maybe pass out. Always start out slow! For the initial week or two, go at a speed that challenges you only mildly, then once you are more accustomed to CardioRespiratory training you can intensify your Cardio workouts more.

Another good tip to remember is to change the 'mode' of your Cardio exercise each week. This means that if you do the Treadmill one week, then the next week do the Elliptical, then the next week run...so on and so on. This will ensure that you are burning the most calories possible per machine by not allowing your body to get used to the mode of Cardio, while at the same time stressing your CardioRespiratory system in different ways. Oh, so good.

Cardio Vs. Weight Training - Round 2

This entry was written on Feb 11, 2009 by our Exercise Guru Nicholas Frank

We have viewed the benefit of traditional 'Cardio' exercise, seeing how it is great for your heart and lung function. Now we must give 'Weight Training' a chance to fight back. Weight Training has some ammo to fire back ahout why it might be better for you to perform rather than traditional 'Cardio' exercise.

Weight Training aids in your bodies ability to gain strength and size through stressing your muscles. Too one should be able to function more properly during normal human movement if the Weight Training is done properly. Let's figure out how Weight Training stresses our muscles:

As we flex a muscle it works based upon what kind of movement we perform. Energy in our bodies comes from AdenosineTriPhosphate (ATP). This essentially means that it takes 3 Phosphate molecules to create energy in our bodies, or functionality. Our muscles have stores AdenosineDiPhosphate (ADP) in them, which does not make energy in our bodies since it only contains 2 phosphate molecules. Our muscle fibers also have Creatine Phosphate stores...when the body performs short-term exercise, such as 6-10 reps of a shoulder press, Creatine Phosphate donates its Phosphate molecule to AdenosineDiPhosphate (ADP), creating AdenosineTriPhosphate (ATP). This produces energy for the short term.

During longer term exercise, Anaerobic Oxidation, or Glycolosis, which converts one molecule of glucose (essentially food) into two molecules of pyruvate, and makes energy in the form of two net molecules of ATP. Four molecules of ATP per glucose are actually produced. This gives our body energy through ATP, while at the same time producing lactic acid. The lactic acid is the intense burn we feel in our muscles when we lift for reps higher than 12.

So, we see how muscles work, but now how do they benefit the body. Well, each time we exercise our muscles, we burn calories. Not only that, but when we exercise our bodies in new ways, our brain also has to work to make sure that we can perform the movement. ALso, the more frequently we visit the gym or just workout with weights, the stronger we can get. Weight Training can improve our bodies' overall functionality.

Weight Bearing Exercise seems to be able to do some beneficial things that traditional 'Cardio' exercise can't. Well I wonder if there is a way to get the benefits of both...

Recovery

When making an exercise plan, one always needs to think about the time that the body needs to recover. How much does it need? What will happen if we don't give it enough time. Well, let's look into all that.

Muscle Fibers in general need 48-72 hours of recovery time to fully heal and repair themselves. When we workout our back (for example) the muscles in our back are literally being torn down; we are ripping them up! That way when they heal they will become stronger and thicker, giving us the ability to utilize them beter than before. We will be able to pull more weight than we do normally. If you try and maximally exercise your back day after day, you will in the beginning notice that you continue to get weaker in your back - that's because you're not giving it enought ime to recover. Will it ever recover? Let's think....

First things first: Did you walk yesterday? Ok, well no walking today. You can only walk every other day. Your legs need a chance to repair, aka 48-72 hours. That makes sense right? No, none. But, what does this teach us about our bodies....they adapt! Our bodies are incredible and will absolutely figure out a way to continue functioning even though we walked yesterday.

To close, it is a good idea to rest at least 48-72 in between exercising the same muscle group. It allows you to make sure your muscles stay healthy and heal properly. Also protein 30min-1hour after a workout helps your muscle recover better.

Cardio Vs. Weight Training - Round 1

This entry was written on Feb 09, 2009 by our Exercise Guru Nicholas Frank

Cardiorespiratory Training is defined as "of or pertaining to or affecting both the heart and the lungs and their functions". People most often see endurance sports like running, soccer, cycling and swimming are seen as what we know today to be 'Cardio' exercise. In the gym, most often people refer to the Elliptical, Treadmill, Bike and Stairclimber as 'Cardio' machines in a gym. Indeed these are. Let's look at the benefits of doing this 'Cardio', as it is so called.

Cardiorespiratory exercise, as I mentioned earlier, exercises the heart and lungs function, meaning that your heart and lungs get a workout. This would mean that your heart and lungs would have to be stressed in some way. Cardio does that by having you set aside a chunk of time to do this Cardio exercise so that your heart will work in conjunction with your lungs. Does anyone know how that works? Well for those of you that don't let's look;

When you breathe in, oxygen is breathed into your lungs. Essentially as your heart pumps blood throughout your body, the blood is 'oxygenated' through the lungs breathingin of air, which then gets sent as oxygenated blood throughout the body, dropping off oxygen to muscles and tissues that need it. Once the oxygen is dropped off, that blood becomes 'de-oxygenated', and no longer can give off any oxygen (because it's gone). The blood then travels back to the heart and gets oxygenated again by the oxygen breathed into the lungs. Make sense? Hope so.

Now, when people do Cardio exercise, their heart pumps more blood throughout the body. To do this though, the lungs must also equally inhale the similar amount of oxygen to broperly oxygenate the blood taken throughout the body. Therefore yes, when you do 'Cardio' exercise it mightily benefits your heart and lung function. Your heart keeps you alive, and if you don't exercise it you run higher risks of it failing. Through doing Cardio exercise you train your heart and lungs to work better, helping you to live a longer and healthier life.

Well this 'Cardio' sounds good right? It should, helping you to stay alive longer and live healthier. So what in the world could Weight Training offer to the body that could be that beneficial? Oh, Round 2 is coming...

Blood-Flow Workout

For those of you trying to begin an exercise program, beginning as either obese or over the age of 50, may want to consider doing a routine like this a few times a week. The benefit of blood flow is that it helps to keep your heart functioning well and trains it to pump well during exercise, which then translates into real life and promotes better heart health. Here we go...

Essentially, you will workout your upper body, then your lower body. An example would be performing a Bench Press (for your chest) at 2-4 sets of 10-15 reps, and then moving into a Squat at 2-4 sets at 12-20 reps. What will happen is that initially the blood will flow mainly to your torso, because you will be exercising your chest, shoulders and arms. Then when you move into the Squat, the blood will then flow down to your lower body.

By continuing to do different exercises, alternating between upper and lower body, your heart will be pumping blood very well to your whole body. Maybe do 3-4 exercises for each part ( meaning of your upper and lower body ) This will increase the 'strength' of your heart, promoting overall wellness for your body. Remember though, don't do the same exercises each time you go, but switch things up.

Cardio Vs. Weight Training - The Epic Battle Begins!

This entry was written on Feb 05, 2009 by our Exercise Guru Nicholas Frank

I want to discuss the Epic Battle (or struggle) between people who believe that Cardio is the best thing for you and people who believe that Weight Training is the best thing for you. Well, I have an opinion on the subject but I will try and not let it show. What I would like to do instead is show the benefits of each over the next week or so, helping you to learn why each one is beneficial for you and the anatomical reasoning behind it. Based upon your own personalized goal, hopefully more understanding will come about how you can get to where you want to be. I'm sure you will learn some things about both Cardiorespiratory Exercise and Weight Training that you did not know before, helping you to see the benefits of both.

I'll write a new Blog Post each day of the coming week, so hopefully there will be some good learnin' goin' on!



Oh be ready; in the words of the announcer for the WCW Royal Rumble (from back in the days of Hulk Hogan and Andre the Giant)... "Let's get ready to rumble!"

Exercise at Night

Most of us avoid vigorous exercise at night because it might interfere with sleep. Recent research with highly fit cyclists showed that vigorous exercise ending 30 minutes before bedtime did not interfere with sleep. This may apply more to fit people and will vary by individual, but if you have trouble getting your workout in during the day, you can give a nighttime exercise plan a try.

Cooling Down

Make sure to allow for cooling down after aerobic exercise. Do slow walking, cycling, or other easy activity after a vigorous workout until your breathing returns to normal. Never just stand still when your breathing is still heavy and your heart rate is elevated. Make sure you cool down thoroughly before you get in a hot tub or sauna.

Work Out to Music

Working out to music can be fun and motivating, but it has to be the right music for you. Aside from classes that rely on a certain tempo, you can use a range of music depending on your tastes. Don’t hesitate to try cycling to Vivaldi or stretching to jazz if that’s what motivates you. You may find a dance exercise video that has a beat that appeals to you.

Set Aside Half an Hour

There are 32 half-hours left in a day, if you sleep 8 hours. Can you spare one for fitness? Make an exercise plan and schedule your half-hour right now. Go for a half hour of power or anything else that sounds good and gets you moving.

Goal Setting

You will be much more likely to exercise regularly if you set realistic goals for yourself. Set both long-term and short-term goals. You can adjust your long-term goals as the short-term goals are met. For example, if you want to weigh 140 pounds but you weigh 200, set a goal for yourself to lose 20 pounds. Then set another intermediate goal. When you get to 150, you may decide that is really the best weight for you and decide to maintain that. If you want to run a marathon but have never run before, your first goal may be to run a mile without stopping. Small successes motivate you to keep going.

Tai Chi Benefits

Tai chi was originally a martial art, but is now used more commonly for its health benefits, and as a relaxing mind-body exercise. It has been shown to relieve the symptoms of arthritis, improve blood pressure, and reduce stress. It can also improve strength and agility, especially if you incorporate knowledge of its roots in martial arts.

Time for Results

Give an exercise routine 8-12 weeks to work for you. You will not have the physique of your dreams or reach your ultimate fitness goal in that time, but if you’re not seeing positive results and improvement with your routine, it’s time to try a different exercise plan.

Pilates

Pilates is popular with stars and athletes. It concentrates on the body's "core" and is a great way to tone, stretch, and strengthen your muscles without straining the joints. It is sometimes used in physical therapy and rehab. Your local gym may have pilates mat classes, but make sure the instructors have experience and more training than a weekend workshop. If you're really interested, and can spend more money, look for a studio or facility with highly trained instructors and special pilates equipment.

Use Exercise for Mental Work

Exercise for the average person can be a time you use for problem solving or decision making. Some people do their best thinking during repetitive aerobic exercise.

What's your goal?

First things first - what is your goal? For years I have asked people this question and most of the time I get the answer of "I want to lose weight", "I want to tone up" or "I want to get ripped" ...regardless, those are NOT your goals. Nope, sorry.

The reason you want to start to exercise is for something specific. It could be because you think you are fat, you have flabby arms, or you feel too skinny. Someone may have made a comment about your body, or maybe people make fun of you because they think you are weak. Me? I used to be scrawny and little, so I wanted to be bigger and stronger; I also want to be strong so that if someone ever messes with people I care about I can destroy them. A funny reason, but that's the truth. Thirdly would be because now I enjoy it.

Once we assess what our true goal is by being honest with ourselves, we can see clearer why we want to do this exercise business that can sometimes be so taxing. If it helps, write down what your goals are (the true ones) and maybe talk to a trainer about the best ways to achieve them. Figure out your true goals, believe you can get there and know it is going to take time and hard work.

Weekend Workouts Not Enough

Don’t save all your workouts for the weekend. Regular exercise will build up your tendons and ligaments slowly, as well as your endurance. Vigorous exercise done only occasionally can lead to torn or strained tissue, and won’t do much to improve your sports performance either. Regular workouts also lead to better health benefits.

Positive Thinking

Do you believe in yourself? No? Then start believing.

If you don't believe you can reach your goal, then you won't. Period. You are allowing yourself to believe that you are not good enough...but you are good enough! How about a story...

One of my old Personal Training clients, Beth, a woman in her mid fifties who went from 200+ pounds to under 130lbs, didn't believe she could jump up onto a platform. This platform was maybe 20 inches off the ground. She had jumped onto the platform which was about 10 inches off the ground with ease, but this one was higher. For weeks I tried to get her to jump onto the 20 inch platform, but she kept saying 'I Can't Do It!'. She would stand in front of it for 2-3 minutes each time and never make an attempt. Finally, I forced her to say she could do it and to actually walk right up to it and jump. So she did.... and she made it! Later, she did it 6 times in a row!

The power of positive thinking can really help you excel in your workout program, and help motivate you. Talk with people who encourage you when you feel down about how your goals are maybe coming slowly. If you stay positive about it, the chances of you reacihg your goal will be much higher.

Yoga Benefits

Yoga exercise increases muscular strength, reduces tension and stress, has a low potential for injury, is non-competitive, has spiritual and psychological benefits, and a 5000 year track record. The 84 basic yoga positions, or asanas, range from simple bending and twisting to pretzel-like contortions reserved for the most advanced practitioners.

Yoga instructors suggest that yoga be studied with an experienced teacher rather than learned from a manual. Also note that yoga teachers in general are unlicensed and unregulated. Find an experienced teacher affilated with a reputable yoga organization.
There are also good yoga videos if you can't get to a class. Use books to supplement your training.

12-minute Fitness Test

To get a good idea of your fitness level before starting an exercise program, try running or walking for 12 minutes and see what kind of distance you can cover. If you cover a mile or more you’re in decent shape. You should feel good about where you are. Start your exercise program at a more vigorous level if you do well. Don't feel bad if you don't get close to a mile. Most beginners can't. You just have to start out at a pace that is comfortable for you and increase it as your fitness improves.

Taking the Stairs

It's important to your health and fitness to stay active throughout the day, rather than just when you're working out. Walking more and taking the stairs will help achieve this. Avoid elevators unless you’re going higher than the 3rd floor (or more if you’re fit) or carrying something awkward or heavy.

Balance Training

You may not feel you have time for specific balance training, but you still need good balance to get the most out of your other exercises. Here's something you can work in easily. Get about an 8-foot length of 2x4, lay it 4-in. side down on a floor or other flat surface, and practice walking back and forth on it. Do one foot in front of the other, forward, backward, sideways, progressing to lunging movements. Slower is harder.

Benefits of Exercise During Pregnancy

The benefits of exercising during pregnancy are numerous. These include: reduced weight gain; reduced chances of becoming hypertensive; less likely to develop gestational diabetes; improved mood with less depression; better sleep patterns; reduced labor time; may reduce chance of surgery; more rapid weight loss after pregnancy. Work with your doctor to develop the best plan for you.

Outdoor Workouts

Schedule your outdoor workouts early or late in the day. Avoid direct sunlight between 10 a.m. and 3 p.m., to minimize damage from the sun. City dwellers can also avoid built-up auto emissions by going out early and staying away from busy streets. You still need sunscreen in the morning or afternoon.

Sun Screen for Exercise

Make sure you use water-base sunscreen when exercising outside. Oil-base can inhibit sweating and cooling. You should use sunscreen any time you exercise in the sun for more than a few minutes, and reapply it if you're out all day or if you go swimming.

Athletic Shoes

Always wear good shoes when you work out. Your athletic shoes should fit right in the store. Don’t expect to break them in. Buy them at the end of the day, when your feet are probably a little swollen, and wear the kind of socks you will wear in your sport. Run around the store a bit in them to see how they feel. There are special shoes for just about every sport, but if you only do an activity occasionally, you don't have to have special shoes. Don't wear running shoes for aerobics, tennis, or other activities requiring sideways motion.

Exercising While Pregnant

If you exercised before becoming pregnant, then you should be able to maintain your exercise plan and level of activity, for the most part. If you are just beginning an exercise program to improve your health, start slow and don't over-exert yourself. A common misconception is that exercising during pregnancy increases your chances to miscarry. Not true.

In addition, I know a woman who exercised her entire pregnancy, resulting in a very healthy baby and quickly returning back to herself in less than a month after the pregnancy. I highly recommend her website if you are pregnant or just gave birth, for she has incredible information on the topic. It's www.fitandfabulouspregnancy.com. Check out her help, for it is stellar on the subject.

Join a Group

Although some people like to exercise alone, others prefer groups. For these, group cohesion may be an incentive to get out and exercise. If you can, join with friends, and you will be more likely to show up to not disappoint them.

You can find community based fitness groups at health clinics, adult school, or parks and recreation department. Or you may want to join walking, running, or cycling clubs, masters swim team, or basketball, softball, bowling, or golf leagues. Your local sporting goods store may know where to find a team to join. If you want to lose weight, a weight loss support group may be just what you need to succeed.

When Not to Exercise During Pregnancy

If you should develop high blood pressure during your pregnancy, it is probably best to put your exercise program on hold. Exercise in this instance can actually worsen the condition.

ALWAYS check with your doctor, throughout your entire pregnancy. Let him/her consult with you about your exercise plans.

Weight Loss Drugs

Be very careful about taking weight loss drugs, even prescription drugs. They tend to have a lot of side effects and the weight loss you get, compared to sensible exercise plans, is small. If you are taking such drugs, ask your doctor if you can try another approach.

If It Seems Too Good

Be skeptical of products that claim to make you fit or slim without diet or exercise. Good products can teach you great workouts, but you still have to do them. To slim down, you have to cut calories or do weight loss exercise, preferably both, not just take a pill.

Facial Exercises

Don't count on making faces to look younger. Exercising your facial muscles won’t do a thing for your wrinkles except possibly make them worse. The basic assumptions for such exercise plans are wrong. Minimize wrinkles by staying out of the sun, using sunscreen and moisturizers, and not smoking.

Exercise Cautions for Pregnancy

If you're exercising while pregnant, your body will send out natural signals. If your body is telling you to slow down, listen to it! Under no conditions should you exercise to the point of exhaustion. The American College of Gynecology guidelines no longer set an upper limit on pulse rate, but you should still stay within your capabilities. Exercising while lying on your back is counter-indicated after the first trimester, and, especially toward the end of pregnancy, avoid activities that have a risk of falling.

Chinese Diet Pills

FDA has issued a warning about certain Chinese diet pills due to possible heart damage. Traditional Chinese medicine can be effective when prescribed by a licensed practitioner, but you should not experiment with over-the-counter medicines. Watch out for diet teas, too. These are often just laxatives.