==== ====Weight Training is One Part of Necessary Exercise for Weight Losshttp://www.burnthin.com/exercises-for-weight-tra...
have one set of muscles for aerobic or cardio work, and another, different set for resistancetraining. We have a single se...
The key is that the resistance program must be light initially and build progressively. Also, eachsession must work the fu...
Ideally, each session should include an element of cardio training, strength training and generalconditioning, and should ...
==== ====Weight Training is One Part of Necessary Exercise for Weight Losshttp://www.burnthin.com/exercises-for-weight-tra...
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Which is the Most Effective Exercise For Weight Loss, Aerobics Or Resistance Training.

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I get this question a lot so it makes sense to write an article about it. To answer this question it would take more than an article but we will try to cover the basics in the next few lines. Please chesk out that reviews.

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Which is the Most Effective Exercise For Weight Loss, Aerobics Or Resistance Training.

  1. 1. ==== ====Weight Training is One Part of Necessary Exercise for Weight Losshttp://www.burnthin.com/exercises-for-weight-training/==== ====Resistance is not FutileWe all know that to lose weight requires a combination of corrective eating & exercise...but if onlyit was that simple.Within both "worlds" of dieting and exercise there are literally countless alternatives and conflictingtheories that most people struggling to lose weight often get confused, disheartened, andunfortunately, usually just give up trying to find an approach to follow.Focusing on exercise, in most gyms today, you will no doubt find numerous pieces of cardio oraerobic apparatus - stationary cycles, recumbent cycles, treadmills, and different types ofstationary stair climbing machines being the most common, and if you are brave enough to go intoa gym on any given Monday, you will also probably find endless queues of members lining up ateach cardio machine station, waiting their turn to "burn off" the Weekends indulgences.And here we have the "first "rule" of exercise-for-fat-loss - that to burn fat, requires an emphasison endurance-type, cardio or aerobic exercise - i.e. a minimum of 20 minutes of continuous cardioactivity. The "second rule" of fat burning is that we need to get into the ideal "fat burning zone" -approx 60%-70% of our MHR (Maximum Heart Rate - calculated by subtracting your age from thenumber 220) - and maintain this level for the duration of the cardio session.Based on these two "rules", most people trying to lose weight can be forgiven for thinking that tolose more weight, they must simply extend the duration of their exercise sessions - the logic beingthat if 20 minutes is good...45, 60, or even 90 minutes must surely be better? The longer thesession, the more fat will be lost?However, this is exactly the WRONG thinking...thinking that may not only lead to potential overuseinjuries, but may also lead to slowing down of weight loss.Another classic misconception within the world of exercise, is separating cardio activities fromresistance or weight training. Most gym trainers or exercisers see the 2 disciplines as separateentities, believing that resistance training "works the muscles" and cardio training "works the heart& lungs and burns fat". Hence the typical combination of weight training and low-intensity aerobicexercise being a popular approach prescribed for losing weight. It may be a popular approach -but it is certainly not the best or most effective approach.One Set Of Muscles - 2 Different TasksFirst we need to understand one thing. Our bodies have a single muscular system. We do not
  2. 2. have one set of muscles for aerobic or cardio work, and another, different set for resistancetraining. We have a single set of muscles that we use differently. So although we may think that acardio workout focuses on our heart and lungs, it is the muscles (usually the legs) that are doingthe primary work (the leg muscles contracting against a relatively light resistance for an extendedperiod). Similarly, progressive resistance training done with sufficient intensity can place very highdemands on the cardio system.So it is important to not separate the "cardio" and "weights" when thinking about exercise. What isimportant though, is to look at the reason for exercising in the first place. This will then dictatewhich approach to exercise is best and most suitable. Most people exercise to control or loseweight. Some want to get into peak physical condition, others want to add muscle to their frames,and still others want to just maintain a good level of general fitness.Once you have identified your exercise objectives and goals, you can then look at putting togethera weekly exercise plan that meets these goals.For this article, well look at 2 alternatives...An approach for "Purely weight loss"; and an approachfor "General fitness". There are obviously many other options, but we will look at these in anotherarticle.Purely Weight LossIf your reason for exercising is purely to lose weight, then you need to rethink your approachcompletely.The first and most important step to remember is this.....Exercise is best used to prevent weight gain...a corrective eating plan is best used to initially loseweight.Now, naturally there is merit in doing both at the same time, and well discuss how to do thisshortly. However, depending on how much weight you need to lose, an exercise program mayplace too much stress on the body in the early stages of a weight-loss program, especially if doneat the same time as dieting. The reason for this is that the body responds to extreme physicalchanges as a stress. If you suddenly reduce your daily calorie intake, your body reacts as if itunder stress and "holds on" to weight the same way it would if you suddenly moved to a very coldclimate. Similarly, if you suddenly started an exercise program, the body perceives the change asa stress. It is wise then to start with a gradual corrective eating plan. Once this is in place,gradually begin an exercise program....EXCLUDING aerobic activity. The key reason for this isbecause as mentioned earlier, the body reacts to dieting as a stress, and "holds on" to its fatreserves. This is why when dieters begin a diet they feel that they have lost a lot of weight,however this initial weight loss is usually water. The body next "sacrifices" muscle tissue, burningmuscle tissue and only then starts to utilize its fat reserves. By starting an exercise program withmild resistance training, you will preserve and strengthen your muscle mass encouraging the bodyto utilize its fat stores. Well-conditioned muscles are key to assisting in weight loss, as your restingmetabolic rate (RMR) is largely determined by how much muscle you have. So to lose muscle willalmost guarantee a slowing down of your metabolism.
  3. 3. The key is that the resistance program must be light initially and build progressively. Also, eachsession must work the full-body, initially with one light set per body part with sufficient restbetween each rest. When starting out, a twice a week program is best, and this can increase tothree times per week as fitness improves.Once general fitness increases, the next step is to GRADUALLY increase the intensity level ofeach workout by gradually increasing the weight of each exercise, and also reducing the amountof rest between each set - the exercises can remain the same.Suggested 10 Exercise Routine:Leg ExtensionsLeg PressHamstring CurlsBench PressLat PulldownsShoulder PressSeated RowTriceps PushdownsBiceps CurlsStomach CrunchesWhen fitness and strength levels begin to improve (not sooner than 2-3 months), a cardio programcan also be included to the weekly schedule to assist with fat loss, however, not the typical low-intensity/long duration aerobic approach.The best route for cardio is to approach it as a resistance workout, and to think of "burst & rest"when doing cardio. To start off, only do a maximum of 15-20 minutes - no more than that - andalternate 2 minutes of low-intensity, with 30 secs of higher-intensity.As your fitness gradually improves, increase the intensity and gradually reduce the lower-intensityintervals - i.e. 1 minute lower-intensity, 1 minute higher-intensity, 20-30 secs recovery. Your totalcardio session should not ever exceed 20-25 minutes, and ALWAYS increase intensity levelsgradually - NEVER push yourself hard until you achieve a relatively higher level of conditioning. Interms of frequency, aim to do the cardio routine 2-3 times week, and not on the same day as theresistance routine.Naturally, the results of your training will be largely determined by your eating program - if youignore your diet, the program outlined above will not produce ideal results.General FitnessFor those who are just "out of shape" and are just keen to maintain a general level of all-roundfitness, its best to aim to make exercise sessions as multi- faceted as possible, to aim to covermost areas of fitness in a single workout. For those looking to maintain a general level of fitness,time spent exercising should be as economical as possible - to get maximum exercise value out ofeach session.
  4. 4. Ideally, each session should include an element of cardio training, strength training and generalconditioning, and should not take too long in duration.Circuit training is the answer here - and most gyms have at least one, if not two varieties ofcircuits. Circuit training - done correctly - can be a very demanding form of exercise as bydefinition, it combines both resistance and cardio training aspects.The key lies in HOW to use the circuit properly to gain maximum benefits.Most circuits have a timer buzzer (and colored light system) that in most cases buzzes to signalwhen to move from one exercise station to the next. There is also 10-15 second gap to allow forsetting up/adjusting each station before the next buzzer goes to signal when to commence the set.Most trainers tend to approach circuit training with a very low-intensity approach, taking fulladvantage of the time allowed between sets, and also using very light resistance on the machinesTo improve general fitness levels, it is better to use challenging resistance levels, and also limit therest period between each station. When the buzzer goes to change exercise stations, it is better tomove quickly and start the set immediately, before the buzzer goes off that signals the START ofthe set. Then perform the set and only react to the buzzer that signals the END of the set, again,moving swiftly to the next station and commencing immediately. Also, keep resistance levels at alevel that is challenging and aim to do 12-15 reps at a slow pace (as opposed to the usual high-repapproach associated with cicuit training). If your gym has different circuits, then alternate thecircuit, but ensure that you apply the same approach to each circuit. Remember, aim to keep restperiods between exercise stations as short as possible, and use controlled form on the resistancemachines, going for challenging resistance that allows a maximum of 15 reps. If you can do morereps within the allowed time, then the resistance is too light.After doing the circuit, end off with 2 supersets of pushups & chin-ups, performing maximum reps(i.e. 1 set of pushups, immediately followed by 1 set of chin-ups - rest and then repeat), and thencool off with some light stretching.This routine will provide a solid cardio base of general fitness and good strength levels and willensure an above-average level of allround conditioning.Article Source:http://EzineArticles.com/?expert=Ted_Frazer
  5. 5. ==== ====Weight Training is One Part of Necessary Exercise for Weight Losshttp://www.burnthin.com/exercises-for-weight-training/==== ====

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