We are all so hell bent on weights and weight lifting? ( there was a time when I was too) but what about all of the other types of training? I have moved on, maybe you should too?
Let's cut to the chase... A healthy combination of strength training and cardio will allow your body to perform at its best. The correct balance will let the two systems complement each other rather than compete.
A look at the benefits of both:
Improved hearth health
Improves respiratory system
Increase in 'feel good' hormones
Reduction in recovery time
Higher calorie burn
Improves bone density
Increases the strength of connective tissues, muscles and tendons
Improved body composition
Increases resting calorie burn
Some Science; When we exercise we utilise our energy. Within our bodies we have 3 energy systems Aerobic, Glycolitic or Lactic acid system and Anaerobic A-Lactic (ATP-CP). With the correct balance of exercise techniques we can train in all 3 of these systems. Its the same with anything as the saying goes 'use it or lose it'
Its all fair and well being a runner and just running, but in what condition are the actual muscles and connective tissues? You're a die hard meathead with a phobia of cardio, but are you actually fit and healthy?
If we train sensibly and ensure we are incorporating a variety of techniques into our schedule, we receive greater benefits all round and more importantly an increase in health across the board. As mammals we were intended to be able to hunt, spend long periods of time running and moving, have the strength to carry, lift, pull, move at speed, move rapidly, be dexterous, nimble ( think our primates before us) We are designed to move, but when I say move, its not simply in one capacity. Our Bodies are incredible, we should be supporting them to do what they were designed for.
In our current society image and appearance in many cases are the main reasons people exercise over what is more important, health. We all want to be leaner, lose extra pounds, increase muscle, be stronger.
There has been such a focus on weight training over the past few years that we have let cardio go, it has become the devil. But, in fact new research suggests otherwise. Weight training is important and we really should be incorporating weight and resistance into our programs. By including Cardio we can actually increase the benefits and get better results. For starters it WILL increase that fat burn and further more, even though there are many claims it reduces gains (This is only the case if there is nothing else to fuel the body it will turn to the muscle stores) High intensity intervals will actually increase muscle. Whilst incorporating strength training into your schedule if you are a runner or cyclist can improve your form, power and endurance.
If you are looking to reduce body fat whether it be for a sporting challenge, a personal best, confidence or aesthetically repeated studies show that a combination of weight training and cardio is the best way to improve all round body composition.
One large study in 119 overweight or obese adults helps put everything into perspective regarding exercise and weight loss. Participants were divided into three exercise groups: cardio, weights or cardio plus weights (1).
After eight months, those who did cardio and cardio with weights lost the most weight and fat.
On the other hand, the weights and cardio-with-weights groups gained the most muscle.
Overall, the cardio-plus-weights group had the best body composition changes. They lost weight and fat, while also gaining muscle.
In a Nutshell
So when your being told its all about weights, don't do Cardio, you will lose your gains, lifting weights burns more fat...... THINK AGAIN;
Cardio is more effective than weight training at decreasing body fat if you do more than 150 minutes per week. Weight training is better than cardio for building muscle. A combination of cardio and weights may be best for improving your body composition.
This is why Miss Jones Fitness BootCamp is designed with this in mind. Don't you want to be healthier and actually get better results with variety that keeps you challenged and interested?