Weights & Cardio and Why

I was brainstorming while running my 6 miles last night (oxigen depletion..lol) and thought I ought to say more about this whole concept, whatever you may call it: fitness, training, balancing strength and cardio, toning, etc.



But before I say what I want to say I also want to say (haa haa:) that addressing and admitting the need for a change, a need for an improvement is half the battle. However, in today's America it is too easy to get derailed when setting a goal and the necessary steps to get there, and identifying the hurdles that must be taken in succession to achieve the desired change. Let me give an example. Take a 10 lbs overweight middle age woman who realizes that the back of her arms are flying when she raises her arms, and she doesn't look too hot in a sleeveless top. So she says to her trainer "I want to build more muscle on my arms and tighten them up!". Ok. She addressed the need for a change, which is to tighten up, cut the flab. The first step must be to drop 10 lbs. Plus we all know, that there is no such thing as spot reduction, sitting in the hip abduction machine with a magazine for 20 minutes will not slim down your hips. On the contrary, adding muscle to the hip adductors (outside thigh) will make you look more hip-y. Only after serious training though... Regardless, most of our problems can be fixed if addressed appropriately, such as: deal with the actual problem, do your hard work first and then the little changes will come!



It is not easy to lose 10 lbs. One pound of fat is = to 3500 Calories. I burned about 600 last night running my 6 miles. Do the math. Well, almost just math. Muscle keeps metabolic rates elevated, which in simple English means, that your resting calorie expenditure is higher with more muscle. It takes more energy to feed a muscular body even at rest. Then, if you actually engage those muscles and keep building more of it you'll need/use more calories!



Now take cardio, my lovely runs of 3+ miles. At my weight (about 130lbs) I burn about 450 Calories with a 4 mile run. However!!!! After the run my body stays in an elevated state of calorie consumption, so I keep benefiting from that 30-32 minute run well after it's done.

This elevated consumption rate applies to weight training as well. Then it is easy to see why putting weigths before cardio is the optimal workout structure for various reasons. To lift weights and maintain proper form to stay injury free and be able to complete your sets you need to have access to your body's resources, it is not ideal to go into strength training fatigued! Then, jumping into cardio and using more of those resources provides a dual outlet for those extra calories and pushing a little harder (or going a little slower) while doing cardio is much more managable than trying to do your 12th leg press with 300 lbs and not having the mojo...

Now, back to our lady and her flabby arms, when she says to her trainer that she wants to work out arms, is she utilizing the big muscles that burn the most calories and are most in use? No. Is she going to spot reduce and have the extra weigth melt off her arms and build muscle while she's still carrying those lbs elsewhere? No. Is she not working her arms while doing a lat pull down(back), or chest press? Well, yeeeeeeeeeeah! If she wears out her arms doing a series of tricep exercises will she be able to safely and effectively do ANY other upper body exercise? No. So don't go to your trainer and say you want slimmer thighs, and not want to do uphill walking/running and squats and lunges. Don't go to your trainer and say you want to have a slimmer waist and just want to do core and obliques and not break a sweat! There is a reason why we try and construct a plan that optimizes your route to YOUR goal, with proper work! However, in truth, nutrition and sleep and stress are all segments equally (if not more) important and over which we, as trainers, haven't the same influence and control as with exercise prescription. So if we offer additional information and give hints and advice and take the time to bring more to the table so you can be more effective - do your part and do your work. Admit the problem. Address the problem. Having a stomach reduction for a 300 lb overweigth person will not fix the problem, the reason for overeating and neglecting self. The problem is not an oversized stomach. It is probably emotional, psychological. Doing 18936 tricep exercises week after week will not give you tight arms, you must drop the fat and build muslce everywhere!

Well, having said what I wanted to say, have a productive week and a great Monday!