Cardio and Weight Training Basics

Knowing exactly how to balance cardio and weight training can be quite a challenge when putting together a healthy training program. This can be tricky as it depends on individual factors such as what you want to get out of your training, and what kind of strength and cardio vascular training you want to do.

In training your body balance is the key and a suitable training regime should not only address cardiovascular fitness alone but should also incorporate some aspects of weight training as well. The success of the fitness program on which you are embarking will be dependent on how well you are able to balance the two.

Therefore, the balance which you seek will be dependent upon your abilities, limitations and objectives. Here are some general guidelines which will help you to make the best decision based on your own situation.

Training to Build Muscle

When performed in the same session, do strength training first. Your body will utilize energy in a particular order, and you will find that if you do cardio first, then you may not have enough energy to perform the strength training techniques. Also, doing lots of cardio activities particularly those which are endurance based will significantly hinder your ability to develop muscle mass.

So, if your overall objective is to develop muscle, keep the cardio activities to a minimum and focus on bench presses and squats. In this case, you can simply use cardio activities as a warm up procedure before you begin to strength train.

Training To Lose Fat

If your goal is weight loss, then your primary objective will certainly be to burn as many calories as you possibly can. Therefore, you will want to focus on performing cardio vascular activities first and lift weights afterwards. Some persons will experience significant weight loss through making dietary adjustments alone. However, there are others which will need some form of weight training to speed up the process.

Ultimately the most effective way of losing body fat is to combine endurance based exercises with resistance training exercises while incorporating dietary changes.
If however, you are predominantly interested in general fitness, then a great way to balance the two is to alternate cardio and weight training days. This also has the added benefit of adding a little variation in the mix of things.

The issue which is crucial to your decision will be basically the underlying reason for your training. If your goal is to somehow lose fat, then the balance you will seek will be different than if you are endeavoring to build muscle.

These are just basic guidelines which should govern your fitness operations for optimum results. However, bear in mind that for you to be able to participate in any fitness related activity it first as to be enjoyable and fit seamlessly into your lifestyle and daily routine.

If your goal is to strike a balance between building muscle and burning fat, then you should aim at spending equal time with both cardio exercises and weight training techniques.

Aerobics Classes A Healthy Choice

So maybe you have already decided to get fit and live a healthier lifestyle. Chances are you also already know that attending aerobics classes is a fabulous way to bring this desire or goal into fruition. Many persons have persevered, and as a result have reaped the many benefits that are to be had from this form of exercise.

First and foremost, you should have a qualified instructor helping you along and teaching you the steps. It is important that the instructor that you will work with is adequately qualified and certified as a trainer, or has a degree in exercise physiology.

Types of Aerobics Classes

This is a basic listing of the most common aerobic classes that are available. However, based on your location some of these types of classes may not be readily available.

Step Aerobics

This basically incorporates the use of a platform to facilitate stepping up and down while performing regular aerobic routines. The extra motion involved does allow you to burn much more calories. However if you have a history of joint problems, then step aerobics is not recommended.

Belly Aerobics

This method uses typical aerobics moves, but the main focus is on doing reps that tone and flatten the midsection of the body. This can involve moves such as twisting of the torso, belly dancing and sit-ups.

Aqua Aerobics

This is a great low impact routine, as being in the water provides little resistance. As a result, it is great for persons who because of health conditions are unable to exert themselves excessively but would still like to get in shape.

Tae-Bo

This is a high impact fitness class which combines facets of kickboxing, Tae-Kwan-Do and aerobics for a maximum workout

Benefits of Aerobics Classes

The advantages of signing up for an aerobics class in your area are many. It is a well known fact that continuous exercise is the foundation for attaining and maintaining good health and a youthful appearance. However, the problem that usually surfaces is that most people find it hard to live up to an initial commitment to stick to a particular exercise routine. This is where aerobics classes come into play, as you will have the added benefit of exercising buddies who will motivate and encourage you to hang in there, especially when you feel like giving it up.

According to the Mayo clinic, joining an aerobic class can provide you with the following benefits.

Burning Fat...

Here is a quick fat burning workout that will raise your metabolism and have you burning calories for hours.

Note: Use an Elliptical
Warning: This is an intense workout. Start out slow and work your way up.

Get on an elliptical and warm up for five minutes.
Then turn the level up to one you can sustain for 30 seconds. (try a level 5 or 6)
Move on the elliptical as hard and as fast as you can for 30 seconds. (the elliptical may shake but dont worry it means your working hard)
Then continue at a moderate pace for 1-2 minutes.
Repeat 6- 8 times.

Note: You can also do this on a treadmill or a stationary bike. I choose the elliptical because it is easier on my knees.

Weight Training...

Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise.

The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training. Likewise, strength training helps to preserve bone density, balance, and many other important things.

So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout. After you've met your 2 strength sessions per week, focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.

Advice I got from a Fitness Instructor...

Fitness is a lifestyle.
All you need is a little motivation.
Train hard...No Pain, No Gain.

Pushing your body to the limits.
Energy to build muscles, adrenaline to pump you up.
One step is where it all starts off...
Putting in the time and effort no matter what it takes.
Living a life of dedication...and
Earning the body you worked so hard to get...

Sitting down is not an option...
Universal gyms are a great alternative to free weights.
Cardio is always a must...and finally
Keep true to your diet.

Changing my Diet and Going Vegan...

There's a part of me that's asking why I went Vegan. Let's be honest with ourselves...I was a hardcore carnivore. I loved eating burgers to a passion. I'd eat some of the tastiest foods imaginable...from the juiciest medium rare steaks money can buy, to the tasty chicken and waffles you can get at a restaurant like Roscoe's. And let's not forget about the baby back ribs...In my mind, I couldn't get enough of them. It was basically the whole nine yards for me as a meat carnivore and I devoured it like there was no tomorrow.

But then, the unthinkable happened...an injury I obtained on a recent ski trip...an injury so painful that kept me out of the gym for quite some time...I dislocated my left shoulder.

Right there and then, reality sunk in. You see, I'm a little old school when it comes to gym time, and when I do workout, it's like a madman possessed. And here's the funny part...I've always relied on the many hours I spent in the gym (from pumping iron, to doing a lot of aerobic classes) to burn off whatever excess foods I might have consumed during the day.

Sure, I was depressed after that first day of injury, but then I started to think about all the other people that have gotten injuries throughout the years...how they let it get them, how it depressed them, and how much weight they had gained because of it.

The truth is, I was afraid of gaining weight and I wasn't about to let any of that happen to me, so I started to hit the books and do what I thought would be very beneficial to me and my health.

One of the first things that I needed to change was my diet and after doing a little research, I found out exactly what nutrients my body needed for a healthy life style. I'd like to think of it as my first step to a new battle plan against gaining weight.

One of the best news that I got from my physical therapist was that I can ride an exercise bike. This may not sound like much to you, but it was for me. My injury was so severe to a point where I couldn't jump or bounce around too much. This meant that any form of aerobics or running was out of the question.

On the exercise bike, I basically started it off with 6 minute routine, then I built it up to 12 minutes. Over the next few weeks of hard work and sweat, I've built up my stamina to the point where I'm now riding the exercise bike up to an hour straight.

As for my diet...I've adapted to eating a lot of vegetables (mostly streamed) and a variety of fruits. I've also substituted the meats I use to eat with soy/tofu. This was a plus for me because I love soy/tofu.

I've also tried out a variety of Vegan Restaurants and do you wanna hear something funny? Vegan food isn't as bad as some people make it out to be. I found it really flavorful and tasty...There's even a place in San Diego that serves soy and tofu products that taste exactly like a variety of meats but it's all 100% vegetarian.

Over the past couple of weeks, I've even picked a few good Vegan restaurants that I now consider my favorites. Sure, there aren't too many places that serve vegetarian food, but if you ask around, someone may tell you where to go and you may actually find something very interesting on the menu.

It's now 7 weeks later after the accident and the truth be told, I've lost over 20 pounds. My body has adapted to this Vegetarian style of eating and it actually feels good. I also want to add that my body feels very cleansed inside.

I'm a little leaner, I have lot's of energy and to be honest, I don't miss eating any kinds of meat at all. Believe me when I say this but, "There's a lot of Temptation out there...Burgers, Steaks, Fried Chicken, Ribs...it doesn't matter cause I've learned to say 'no' and I'm not even close to being that tempted to go back."

Top 5 Weight Loss Scams

Weight loss drugs, gastric bypass surgery, and fad diets are always making the news. Even thought the FDA has not approved the weight loss drug QNEXA, manufactured by Vivus, stock shares rose by almost 10 percent today. Why? The stock market knows we love quick fix pill popping solutions. Everyone is looking for a quick-fix when it comes to losing weight and looking your absolute best. While some products and supplements may work wonders for your midsection, there are plenty out there that will leave you high and dry. The following fads may be harmful to not only our health, but your wallet.

1. Ab-belt: You’re up late at night and you start to seriously contemplate ordering one of those ab-sculpting electric gizmos? These portable padded devices fit around your waist, a switch is thrown and an electrical current supposedly zaps the fat right away within minutes. They simply don’t work, the electrical stimulations are not enough to help you lose weight.

2. HCG HCG is also used as a drug to treat infertility. But what does all this have to do with weight loss? That’s the problem – not much. Studies have shown the hormone has no benefit for weight loss and such a restrictive diet may lead to nutritional deficiencies.

3. The Cabbage Soup Diet diet starts with a strict regimen of just cabbage, fruit and non-starchy vegetables, and as the week progresses you get to add some beef and skim milk to the mix.Of course when you cut out 3 of the 5 food groups from your diet, you will lose weight. Unless you have a magic metabolism that can survive without adequate levels of protein, essential fatty acids, carbohydrates, B-vitamins, and minerals for an extended period of time, staying on this diet for more than a week could be downright harmful to your health.

4.The Alkaline Diet Proponents of the alkaline diet believe that eating primarily “alkaline-producing” foods, such as vegetables and fruit, promotes fat loss, whereas eating a diet heavy in “acid-producing” foods, such as meat, eggs, dairy and grains, promotes weight gain. While it’s hard to argue with a diet rich in low-calorie fruits and vegetables and lower in higher-calorie animal products as a healthy way to promote weight loss, at present, there is no credible scientific research to substantiate any claims around the ‘alkalinity’ or ‘acidity’ of these foods as being the contributing factors. Our diet cannot by definition have a significant impact on the pH level of our blood and cells because of the presence of these important regulatory mechanisms, making the exclusion of grains, dairy, and egg unnecessary.

5. Diet Sweeteners You may think you are saving calories by switching to a low calorie diet drink, however, research suggests artificial sweeteners can trick our brains into wanting more sweets and make us hungrier with their empty sugarless calories. As nutritionist Tamara Duker Freuman explains,”because this sweet taste is not accompanied by the calories (energy) our brain expects it to be, the complex systems our bodies have to regulate energy balance may be thrown off kilter. The result is that a diet high in artificial sweeteners may possibly, over time, cause people to seek out more calories from other sources in order to satisfy the cravings that sweet—but calorically empty– foods create.”

We know you may want to fit into those skinny jeans or get that bikini body fast, but these fad diets are not the answer. Proper diet and exercise are the best ways.