The Order of Cardio Vs Resistance Work – Which Comes First?

In this article I am going to address an issue that is probably in the top 3 questions I am asked by clients, and that regards: Strength training vs. Aerobic training, specifically the 'order' in which to do them. By now, most of us know that there are 3 main aspects of fitness: strength, cardiovascular fitness and flexibility. You probably also know the little trick to remembering that "FIT" can help you remember the three key factors in your workout: "frequency / intensity / time". But something that seems SO variable among programs and workouts is the old "which comes first" in the session, cardio or strength training. In reality of course, we should always switch these things up anyway, and use periodization when working up our programs, so that we are training our bodies in the most comprehensive way. But beyond that "general" issue, and dealing with a specific workout goal, let's take a look at the body and how one method will produce a different result than the other.

The basics:

Your body stores different types of fuel for different types of 'work'. You have available "quick fuel" in the form of glycogen (sugar) in your muscles and liver. Think of this as 'one' of your body's 'gas tanks'. This is the "main" fuel your body grabs for when you need energy FAST, or need a lot of fuel availability at once, such as intense lifting. You also have that storage tank that we tend to dislike, the all important 'fat cells'. This fat fuel is mostly used for those activities that are low to moderate in nature, as your body needs more time to 'metabolize' this stored substance into 'fuel'. At all times your body uses a mix of fuel (for the purpose of this, and all of my articles, understand that this is somewhat 'simplified' to make the important issues easier to understand). Contrary to many statements made on products, nothing is going to make your body use only your fat OR only the sugar for fuel. However, different intensities most definitely use a different mix of the two.

Aerobic vs. Strength Training:

Note that I am calling this 'aerobic' work, which for this purpose is a bit different from 'cardio', because aerobic, by definition, is 'with oxygen', and involves training at a level at which you can still converse and breathe comfortably, whereas cardio training can be very intense and use mostly glycogen (your quick fuel). You can go on and on when working aerobically, and you will be using a greater percentage of your "fat" fuel during this kind of activity. Anaerobic cardio can only be maintained for a short time, due to the availability of the quick fuel.

For strength training, you need to 'overload' your muscles in order to make them respond and adapt to your work. You need plenty of 'quick' fuel for intense strength training, as your muscle's demand for fuel skyrockets! This is very different from AWT (aerobic weight … Read More

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Full Gallery at : Weight Loss Before/After Set 3

Posted by ShaniaSherman on 2012-04-11 06:58:13

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FDA Approved Weight Loss Pill

Alli (main ingredient Orlistat) is the first over the counter FDA approved weight loss pill. Unfortunately, it has embarrassing side effects. If you are over weight and looking for a miracle quick fix to obesity, there simply is not one yet for several reasons.

1. All drugs have side effects, which are unintentional, undesirable, results from taking a drug. One side effect from taking Alli is suddenly having to go to the bathroom. Alli is supposedly to be taken with a low fat diet, so when you eat too much fat your body can not absorb it and it just comes out. Anyone who has lost weight from dieting knows that every once in awhile you eat cake, cookies, fast food, chocolates, potato chips and many other fatty foods. So it would seem this side effect is hard to avoid all of the time. There are also several other side effects besides this one.

2. People have lost weight while using Alli, but they were predominately relying on a low fat healthy diet and exercise. The results seem to be very graduate, I think one person lost 40 pounds over the course of one year. No noticeable changes in the first week. But many people have lost more than 40 pounds in a year by only using diet and exercise.

3. As you probably guessed, Alli is not free. If your financial condition changes will your dependence on a FDA approved weight loss pill change? Exercise is free! You do not have to pay a fortune to lose weight. Losing weight can be simple. Track the calories you consume throughout the day and the calories you burn from your various activities. Burn more calories than you consume and you will lose weight.

So it would seem a healthy diet and exercise is not outdated yet. If you are not eating healthy and exercising daily, most likely you are not losing weight. No FDA approved weight loss pill will change that any time soon. The good news is there are places that can show you how to eat healthy and find an exercise activity that you love. If you are ready to make a change in your eating habits and exercise routine, I believe you can lose weight, pill or no pill. … Read More

Ryan Welborn – Winston-Salem Personal Training

Posted by Ryan Welborn on 2013-09-27 15:19:58

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via Healthy Magpa – massively discounted exercise and fitness equipment

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I was waiting outside in the parking lot for my parents to come out of the grocery store, when I realized the sky looked very beautiful… Of course, the fitness center just had to be in the way.

Posted by Elizabeth Gadd on 2008-09-18 21:21:52

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#8: Aerobic [VHS]


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Great Ideas For A New Weight Loss Plan

Here come the summer months, and that means it’s time to get your body ready so you can pour it back into a swimsuit. You can do it yourself, but if you go on the right diet plan, exercise plan, or get on track with taking the right supplements, it can help you boost the process.
Coffee can…

Posted by comradehomer on 2015-03-17 04:29:53

Tagged: , lose weight , weight loss … Read More

12 Pack Abs Are The Result Of Heavy Duty Workout Equipment

12 pack abs are a result of heavy duty workout equipment. In order to accomplish 12 pack abs, you need to have access to either a bench with large free weights or a highly effective workout station that allows for high resilience crunches to be completed. The 12 pack abs achievement is the result of intense muscle building and is completed only by hard training.

While there is definitely a noticeable amount of tone and condition that can occur without the use of weights, there are some effects like the 12 pack abs that can only be completed by intense weight training. There are a variety of machines and weight bench sets that make it possible to achieve 12 pack abs. Since, highly effective equipment is more available now to the general public than it ever has been in the past, more people are finally getting a chance to get into shape and aim for 12 pack abs!

There are gyms placed in towns throughout the world that allow any body to workout for the cost of varying memberships. Many consumers prefer a gym membership to any thing else, as there is quite typically enough equipment to get targeted workouts on every part of your body.

There are those who have found the long-term cost effectiveness of investing in home gym equipment was well worth they money they spend. People at home everywhere are exercising on their own equipment and achieving 12 pack abs. Not only are there excellent deals on a variety of home workout stations, many qualify for deferred payments or flexible payment plans so they are able to spread the cost over a period of time.

If you are interested in being able to finally get 12 pack abs from the comfort of your own home, and you are looking into a piece of home gym equipment, there are a few things you should know.

There is a highly sophisticated series of home equipment available that is capable of targeting a variety of areas. Although there are still thousands of gyms that utilize benches and removable weights on which body builders can easily build 12 pack abs, consumers who choose to invest in a home gym are beginning to have access to a much larger selection of workout stations that are capable of producing the same results as bench sets.

Not only are you able to accomplish just as many targeted exercises, but there are some machines that serve as an entire gym alone. Take your time to find out what machine could help you achieve 12 pack abs and tone every other square inch of your body at the same time. Once you invest in home gym equipment, there are amazing support outlets online, as well, that can help you take steps to make better decisions about your health.

If you figure out how much a year you're spending at the gym, consider the cost you're paying each month year after year. Then investigate some home … Read More