When Fitness is a Lifestyle

There is a common question that I get asked more often than any other.  That question is, "Which is better for weight loss, doing cardio or strength training?" Let’s take a closer look at each one before I give you the answer.

For a number of years women were afraid to strength train.  They thought strength training meant huge and ugly bulging muscles.  Unless you are on anabolic steroids, you do not need to worry about looking like a freak.  Women do not have the amount of testosterone necessary for building big muscles.  For men it takes a lot of years, and a strict diet to look like Arnold.  So, let’s look at the benefits of strength training:

1. Increases your metabolism (long term),
2. More useful for everyday activities (carrying groceries, household chores) ,
3. Strengthens ligaments, tendons and joints ,
4. Improves balance and coordination,
5. Improves posture,
6. Helps prevent osteoporosis ,
7. Decreases the chance for injury ,
8. Does not require a lot of time to perform the exercises,
9. Everyone can strength train regardless of age or ability.

Cardiovascular or Aerobic activity is defined as any type of activity that utilizes large muscle groups, and is dependant upon oxygen to sustain that activity.  Some examples are running, dancing, swimming, doing a cycling class or just walking.

Some people believe to lose weight, you must do hours and hours of cardio. Let’s look at the benefits of doing aerobics:

1. Its good for your heart,
2. You can do it pretty much anywhere,
3. Inexpensive,
4. Mindless (you can zone out watching TV),
5. Can make you sweat.

Cardiovascular activity is an important component of any good fitness plan.  How much is too much?  That depends on your goals, and what you are training for.  In my opinion, 20 to 30 minutes of interval training is ideal.  Interval training is changing the incline, speed or resistance.  Think about our genetics, did we chase our food for 26 miles?  I do not think so!  We sprinted after our food, we bobbed and weaved.  If unsuccessful, we waited until the next time.  The drawback of doing long bouts of cardio is the risk of overuse injuries.  Would you do chest presses or lunges for an hour?

Don't get me wrong, I am not saying you shouldn't do cardio. What I am saying is for those of you who want to lose weight long term, strength training is a MUST. Strength training should be done 2 to 3 times per week. Use a weight that is heavy enough to be challenging, but not so heavy that you cannot maintain good form. In the long run you will notice a difference in how you look and feel by lifting weights.

Client of the Month

Carole started with FC in March 2004.  She has done a fabulous job!!  Her bodyfat has dropped from 27.4% to 18.8%. Her resting heart rate has improved from 80 beats per minute to 66. A lower resting heart rate is a good indicator of how efficient your heart and lungs are delivering oxygen.  Finally, Carole has added 3.5 inches of flexibility to her low back and hamstrings.

I am very proud of Carole.  She just glows with happiness and wellness. Carole has stuck with it, even driving all the way from Castle Rock to Functional Conditioning.  I look forward to seeing even more great things from her in the future.