fitness:
article
Passat or Prius?
Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.
To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...
To KO fat -- and keep it off...
Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.
Strength's edge 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, Westcott says. "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 annihilate even more.
And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.
Winner: Strength
To squash stress...
Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. 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.
Strength's edge A big question mark. 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
Winner: Cardio
To love standing naked in front of the mirror...
Cardio's edge 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 -- even when they bring up the rear.
Strength's edge Think you look hot immediately after a workout? 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. Feel the rush of pride, then strut your stuff.
Winner: Strength
To stay off the sideline
Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.
Strength's edge 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 wobble board -- reduced the risk of ankle sprains in athletes. "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.
Winner: Strength
Last updated: December 3, 2008 Issue date: September 2007
CARDIO VS. STRENGTH-TRAINING WORKOUTS
A WH Fitness Face Off
In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.
Liz Plosser
Passat or Prius?
Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.
To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...
To KO fat -- and keep it off...
Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.
Strength's edge 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, Westcott says. "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 annihilate even more.
And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.
Winner: Strength
To squash stress...
Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. 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.
Strength's edge A big question mark. 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
Winner: Cardio
To love standing naked in front of the mirror...
Cardio's edge 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 -- even when they bring up the rear.
Strength's edge Think you look hot immediately after a workout? 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. Feel the rush of pride, then strut your stuff.
Winner: Strength
To stay off the sideline
Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.
Strength's edge 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 wobble board -- reduced the risk of ankle sprains in athletes. "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.
Winner: Strength
Last updated: December 3, 2008 Issue date: September 2007
Print
Save
Share
Delicious
StumbleUpon
Digg
Magnolia
Facebook
Google
Yahoo
Email
Get Rock Solid Abs
See results in just six weeks with our all-new eating and exercise plan
p90x p90x DVD p90x sale p90x reviews cheap p90x loss weight DVD
[url=http://www.p90xkicks.com][b]p90x[/b][/url] [url=http://www.p90xkicks.com][b]p90x DVD[/b][/url] [url=http://www.p90xkicks.com][b]p90x sale[/b][/url] [url=http://www.p90xkicks.com][b]p90x reviews[/b][/url] [url=http://www.p90xkicks.com][b]cheap p90x[/b][/url] [url=http://www.p90xkicks.com][b]loss weight DVD[/b][/url]
www.p90xkicks.com
www.p90xkicks.com
p90x
how does p90x work?
Insanity Workout
BeachBody
chaLAN Extreme
Brazil Butt lift Workouts
Rev Abs Workout
Core Rhythms 4 DVD Dance Exercis
Pump it up 5 DVD
ZUMBA workout 4 DVD
Cartoon DVD
Education series
DVD movie and TV serial
http://www.so-sports.com
Nike Shox R4
Nike Air Jordan
Nike Air Max 90
Nike Air Structure Triax 91
Nike Air Max 95
Nike Air Max 2003 Mens
Nike Air Max 2009
Nike Air Classic BW
Vibram FiveFingers KSO
Vibram FiveFingers SPRINT
Vibram FiveFingers SPRINT Women
Vibram FiveFingers CLASSIC
Vibram FiveFingers FLOW Men
Vibram FiveFingers 2010 New
http://www.so-sports.com
p90x p90x DVD p90x sale p90x reviews cheap p90x loss weight DVD
[url=http://www.p90xkicks.com][b]p90x[/b][/url] [url=http://www.p90xkicks.com][b]p90x DVD[/b][/url] [url=http://www.p90xkicks.com][b]p90x sale[/b][/url] [url=http://www.p90xkicks.com][b]p90x reviews[/b][/url] [url=http://www.p90xkicks.com][b]cheap p90x[/b][/url] [url=http://www.p90xkicks.com][b]loss weight DVD[/b][/url]
www.p90xkicks.com
www.p90xkicks.com
p90x
how does p90x work?
Insanity Workout
BeachBody
chaLAN Extreme
Brazil Butt lift Workouts
Rev Abs Workout
Core Rhythms 4 DVD Dance Exercis
Pump it up 5 DVD
ZUMBA workout 4 DVD
Cartoon DVD
Education series
DVD movie and TV serial
http://www.so-sports.com
Nike Shox R4
Nike Air Jordan
Nike Air Max 90
Nike Air Structure Triax 91
Nike Air Max 95
Nike Air Max 2003 Mens
Nike Air Max 2009
Nike Air Classic BW
Vibram FiveFingers KSO
Vibram FiveFingers SPRINT
Vibram FiveFingers SPRINT Women
Vibram FiveFingers CLASSIC
Vibram FiveFingers FLOW Men
Vibram FiveFingers 2010 New
http://www.so-sports.com
This article is a little silly but its good to see more people promoting strength training.
The wobble board stuff is nonsense however. Increased muscle and tendon strength reduces ankle sprains and other injuries. Nothing more.
Focus on making yourself stronger as safely as possible. Don't put yourself at risk trying to strength train in an unbalanced fashion. It's dangerous, unnecessary and does not improve "balance."
In fact there is no such thing as A "balance." Skill practice for a sport or activity must be exact for positive transfer to occur. Balance training is a complete waste of an athletes time.
some interesting articles on this subject including instructional video at blog.xtrainfit.com
to be honest, I think its more important to train in both cardio and strength. Every week, I run five to six days a week and on tuesdays and thursdays in the evenings, I run to the gym and I have found that to be the best combination.
This is a great article. I always believed that strength and cardio went hand in hand. This just confirms that.
Hey AHERSHEY,
I would say with the excellent variety of fitness classes you are putting in, that last five pounds is probably nutritional.
Check out Brendan Braziers books "Thrive Diet" and"Thrive Fitness." Some great info in there about exactly that 'last five punds' problem a lot of us have!
First of all, Thank's to all the women that respond to these articles. I read them all.
I started a year ago walking, got bored, started running....2 miles, 3, 4 5, now I do 7-10 3 times a week, maybe more if it's a beautiful, anyway's I dropped 62 lbs. and tried really hard to eat natural wholesome non-processed food's. I had about 15 more lbs. to go, which was in my belly. My son suggested replacing fat with muscle now that I am getting lean. WOW what a difference. I still run 3 times a week but now I weight/strenght train 3 times a week for about 30-45 minutes. Now I will attempt another skill to add to my new lifestyle.
I've been searching for these answers for a very long time!!!
THANKS WH! :)
Great article, very informative!!
I normally don't get offended by people's posts in message threads, but I was very irritated by KOREENWAR's know-it-all post about it being impossible for women to bulk up by accident.
Just because this doesn't happen to YOU, or that you don't know any bulky women, does not mean that this is impossible.
I have always had a lot of upper body strength for a girl, and anytime I do any kind of strength training, even swimming (I was a swimmer in high school), my shoulders and arms get huge, to the point where they are intimidating if I flex them.
And no, KOREENWAR, I do not have a "testosterone problem." It's purely genetic. Genes have a lot to do with how your body reacts to exercise, and almost everyone in my family, on my maternal AND paternal sides, are very buff naturally, we don't have to try hard to get that way.
I am very petite and curvy, I just get big muscles too easily. And I don't like them.
So CEEJ81, my advice to you, which is the only thing that has ever worked for me, is to do Bikram, or some kind of hot yoga. The heat causes the yoga to become aerobic by raising your heart rate, and holding the poses for a minute each gives you your strength training. Combining all three, flexibility/strength/cardio, into one super-sweaty workout gave me the lean arms and legs I could never achieve doing anything else.
Despite what KOREENWAR says, you are not alone, CEEJ81!
Great article. I think the body needs to have exercises changed constantly. Occe the body adapts to one move you must increase the weight, and the reps to get the same effect as when you first began. It's a never ending cycle. Increase and increase !
Hey JESS61181,
I have some knee issues too, I dont know what is causing it except that when I dont work out my knee seems ok. I thought maybe it was all the lunges I was doing in my strength classes. Do you do lunges as part of your routine? Thanks! tapuworld@hotmail.com
cardio can get so dull. i do prefer strength mixed with yoga, alternating days and routines
Interesting. I would have thought cardio was above and beyond strength. Certainly though, they go hand in hand. I don't necessarily lift weights but I do tone. Do you think that toning applies to strength training at all?
I do both but my fav is strength i feel my body burning all day; i get really bored with cardio only, i add cardio intervals during my strength routine and it works for me
Love this article. Had ACL reconstructive surgery 8.5 weeks ago. I have been weight training "like a guy" doing upper body weights alternating chest, arms and back... with ab exercises in there too. I am slowly adding resistance to my 1/2 hour bike rides... and that's all the cardio my knee will allow. I can definitly see results.. my jeans are loser every day, and I have more and more muscle definitition, and I keep getting stronger! Nice to hear and see that I'm doing a good job!
Great article. I weight train and do cardio. Very curious about whether there is a certain target heart rate zone I should stay under so as to not burn all the muscle I am trying to gain.
I am a die hard distance runner I love it but every time my shoes go bad I get an injury and always found myself fighting to get back into peak condition. I started doing pilates which uses your own body weight as resistance and is also a common form of physical therapy as it involves many stretches for the body. It is amazing it makes my running better and I have some muscle to make my body look as good as I feel. I also do the firm transformer series when I cant make it to pilates and it is a great way to get strength in at home!
Great Article! I try to balance my cardio and strength, I find that it keeps me from getting bored.
I believe that balance is the key. I work out with a trainer once a week, yoga twice, cardio (interval training) twice and I take a total body conditioning class. I wish I could incorporate another cardio session and weight lifting session in my routine in order to lose those five last pounds. But I lack the motivation and time...any ideas?
I am a die hard advocate for strength training. Last summer, I injured my knee while running and was in constant pain, even while laying in bed. My doctor told me I had advanced tendinitis, and would never work out again without pain. After this, I began doing a mix of yoga and strength training five days a week. A year later, I am now boxing and running without any pain, and without surgery or medicine. I still incorporate strength training at least three days a week, and yoga one or two. Strength training is amazing!
I am a 56 year old grandmother of 1 and I lost 40 pounds in the last 2 years with a combination of walking and weight lifting. I walk an average of 4 miles at least 3 times a week and I don't mean a leisurely stroll. I walk an average of a 15 min mile for the 4 miles. Also, I don't lift 1-5 pound weights. You have to push yourself (gradually!) in order to tone up! I think I'm a very good example of what even a woman my age can accomplish! And losing weight/toning up can make one look years younger--according to my husband!!
i love strength training, but you do need to watch. i began lifting heavy weight and litteraly gained 20 lbs of muscle in just under a year .. all in my legs. using lighter weights lately and everything's looking better. toned, not bulky
:]
I find lifting weights with 1 minute of intense cardio between each set a great way to dip into cardio and weights. I try to keep my heart rate at 60%-80% of my max.
I agree with KOREENWAR...ladies, it is time to expand your workout from a solid hour on the crosstrainer with your Cosmo magazine and your iPod. Include at least 2-3 days of an all-over body workout to get you started. Combined with your love of cardio, you will see results quickly. Best combo (in my opinion): a mix of cardio, strength-training, and yoga.
As a sidenote, if you are new to strength training, get a trainer. They can help to develop a workout plan that considers your goals and any injuries you might have. They help get you started, develop realistic goals and most importantly, show you the right way to lift.
i have never seen a woman accidentally bulk up. To actually BULK UP...to have any muscles resembling male's (well, once who works out regularly and has defined arms) a woman must work out for obscene amounts of time. It has to be her full time job.
to get the sexy muscle definition that most women want, you have to lift regularly. Very often.
to truly bulk up as a women you have to be SeriOUSLY dedicated to the mission. It will never be an accident. Unless you have something wrong with your testosterone levels.
i work out a lot. i lift more than most women. but i have never bulked up. and i have never seen it happen by accident!!
Some of the strongest women i know are yoga instructors...and they can lift much more than most women...but i would never ever call them bulky!!!
My advise: lift weights and do yoga. focus on more muscle groups then the typical ones-- become strong all over; don't just focus on your biceps. In a average week of cardio/yoga/strength training trade off and train all muscle groups in different days. There isn't enough time in a week like this too get huge bulky muscles.
i tend to bulk up when lifting, so i've been sticking to cardio and yoga...i'm lifting my own body weight and it seems to be really "toning and slimming" any other advide on how to keep from bulking up?
Great article! Does anyone have any suggestions about the most effective way to combine the two areas? I want to maximise my fitness and increase strength and muscle mass, so should I do just cardio one day and all my strength training the next, or do cardio every time, followed by one area of weights (e.g. upper body one day and lower body the next)?? I've been taught that cardio can partially inhibit muscle growth in weight training so I thought maybe it might be useful to separate the two workouts... or is that being too pedantic?
Definitely intriguing. The only question I have is what if you don't want to gain a big bulk of muscle? Would cardio be the better path with maybe just a little bit of light strength training to support the joints? I'll have to google that or something ;)
I love my strength training routine. I did only cardio for years and the pounds SLOWLY came off. I added weights and holy cow!!! I now do more weights than cardio and I look better than I did in high school (stretch marks weren't there in high school though). I can definitely wear a swim suit and feel good about my toned body! I love cardio, but I love feeling my strong muscles, too! Balance is key!
hmmm....I think balance is the answer, too much of the same is not good (in short or long term), variety is a good "motivation" for many people (not all for sure too). It is great to have these comparison done, and of course there is much more to it. as a triathlete I really think the cardio/strength combo makes the perfect duo, having tried both at different times independently showed me a good lesson (personal per sei) . Balance and variety keeps things rolling for the long term and gives me great sense of accomplish and discipline.
Fun article to read. I will pass this one along!
Amusing yet quite useful article. :)
Funny article
Strength Training always works magic, along with cardio and a healthy diet.
I new strength training had some great benefits, but I'm truly surprised that it ultimately came out the winner (if I summarized correctly). Time to get back in the gym!