Many clients come into the gym and feel very lost as to what they need to reach their goals. Do I take classes? Do I lift weights? Do I run on the cardio machines? It can be very confusing as to what is the best way to become fit. Whether you want to get buff, torch calories, or run your fastest mile ever, here is help to understanding which type of workouts work best.
To reduce body fat.
Cardio does have an edge on reducing body fat. You’ll burn 8 to 10 calories a minute pushing weights, compared with 10 to 12 calories a minute running or doing a cardio class, but lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover.
That means you’ll fry an additional 25 percent of the calories you just scorched during your strength session. So if you burned 200 calories lifting weights, it’s really closer to 250 overall and if you lift heavier weights or rest no more than 30 seconds between sets, you can burn even more. Also, for every 3 pounds of muscle you build, you’ll burn an extra 120 calories a day because muscle takes more energy to sustain, Over the course of a year, that’s about 10 pounds of fat — without even changing your diet. Sure love that!
To relieve stress:
Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. “Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression,” says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.
We are still unsure about the effects of weight training to relieve stress. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio’s benefits. So, for now cardio is number one for stress reduction.
To gain self confidence:
Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line. This is why at Fit By Faith we encourage our clients to enter races and other competitions as goals.
Think you look hot immediately after pumping iron? It’s not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects’ body image — how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you’re hoisting for each move. Every 4 weeks, go back and review your first workout. See the improvement and glow with confidence!
To avoid injury
The repetitive nature of cardio workouts can put a lot of pressure on your joints, ligaments, muscles and tendons. The answer to reduce risk of injury? Strength training.
In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program — think single-leg squats and anything on a Bosu half ball, reduced the risk of ankle sprains. “Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries,” says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints, so lunges, rows, squats, and presses are all fair game.
To add years to your life
“Nothing compares with cardio for optimizing longevity,” says Mike Meyers, Ph.D., an American College of Sports Medicine — certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. “It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer.” The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the “good” cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.
A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat the kind that wraps around organs and constricts blood vessels and raises your risks for heart disease.
To run faster
If you want to smoke your next 5-K, put in the miles. The best way to train for an endurance event is by practicing it. Swimmers, for example, need to learn how to breathe properly and cyclists need to hone cadence.
For a speed boost, strength training is essential, especially for your core and legs. Plyometrics will improve your stride power, or the force you pedal with. For explosive power, try the standing triple jump: Swing your arms back, and then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.
So you see now the benefits of both cardio and strength and how both should be a part of your weekly workouts. Depending on your needs, cardio 3X a week and strength 2X or vice versa; cardio 2X a week and strength 3X a week are a great combination to reach your goals. I also recommend that 5% of your workouts be flexibility training. In our Stretch Your Faith classes we help you to become more flexible to prevent injury, increase lubrication to the joints, ligaments and tendons, massage all organs of the body, detoxify and elongate and tone the muscles. All are vital components for total body health. So adding 1 or 2 classes a week will do wonders for your health. We also recommend 2 rest days in a row for recovery. Studies show that not resting enough can actually slow down weight loss and not allow your body time to repair from the workouts.
Krista Johnson is the owner of Fit By Faith Fitness Center which was established in October of 2006. She is the mother of 4 children ages 18, 13, 10 and 6 and has a passion for helping others get in shape from the inside out. Krista is a walking testimony having lost over 100lbs and has successfully kept it off . During her weight loss, she had a vision of creating Fit By Faith. She believed she was to change the atmosphere of the gym and create a different environment for people to work out in. Krista is a former High School Theater Arts teacher and is currently attending college to obtain her B.A in Sports Medicine. She holds certifications as Personal Trainer with the International Sports Science Association Tae Bo® fitness instructor (Certified by the creator Billy Blanks) Group Fitness Instructor for Adults, Children and Seniors SilverSneakers® Muscle Strength & Range of Motion for Seniors Black Belt 1st Dan in the art of Tae Bo Kwon. She maintains her certifications annually through continuing education classes and training camps and requires all her instructors at Fit By Faith to do the same. She also competes in races and other competitions regularly. Krista has appeared in 3 Tae Bo® infomercials on national TV Shape, Collage Video, Looking Good Now and Christian Living Magazines Several times in the Brownwood Bulletin Newspaper. She has also been featured on several websites such as The Fitness Zone, The Biggest Loser, ivillage as well as the Billy Blanks Website. Krista has been a motivational speaker at many churches and radio stations. Krista and her husband John, who is co-owner of Fit By Faith, both have hearts to help others to feel good, to be healthy and strive everyday to serve more people in this manner.
