Cardio vs. Weights

Strength training versus cardiovascular exercises is a debate that takes into consideration weight loss and general health. There are those on one side of the debate and there are those on the other side of the debate.  For the person reading through the information bog they may get a little confused. Each has their benefits and merits but focus on two different but overlapping concepts.  Any fitness program should consider both of the benefits and adjust accordingly based upon personal goals.

Strength training does increase muscle tone and improves upon weight loss. This is beneficial for speed and ability. The calories burned during a rigorous weightlifting program are short-lived and generally subside about an hour after working out.  For every three pounds of muscle gained you will lose about 10 lbs. in a year (1).  That is good news for those who want to maintain their weight loss by incorporating such training into their routines.

Aerobic exercise is more efficient at weight loss (2).  A regular routine of speeding up and slowing down will help the body lose more calories than comparable time pumping weights.  Cardiovascular focus in fitness will improve upon your blood supply, endurance, and efficiency (3). This creates the ability to maintain weight loss and improve upon the overall functioning of the body.

The debate is not easily solved by just saying do weights or do cardio. Cardio is the fastest way to health and weight loss and should be the main part of a fitness routine. However, weight training also encourages enduring health and weight loss but at a lower level.  One improves upon power and the other upon efficiency. Any program should incorporate some of both.

Cross training is recommended by most specialists. If one were to throw out a percentage number of both it may be 60% cardiovascular and 40% muscle building. These percentages can encompass different types of activities. Cardiovascular exercise may include activities like walking, hiking, biking, swimming, sports, etc… while weight training may include weight lifting, rock climbing, chopping wood, etc…
 
The best program is one that is followed and gets done. Doing activities in each will help with boredom and maintaining the program into the future. It also affords an opportunity to round out one's life based upon interests and hobbies. Having fitness goals in addition to many other types of goals is important for self-fulfillment.

Sprinting for Better Health and Weight loss

Are you looking for a great way to get in great shape without spending half your life at the gym? You might want to consider sprinting. Sprinting affords opportunities for rapid weight loss, muscle building and cardiovascular health. It can be completed in a short time but carries greater benefits than many other activities. It isn’t about working out alone but also knowing how to exercise for maximum benefit. 

Sprinting encourages higher levels of weight loss. Study participants were able to lose more body fat than other types of exercises (1). The higher levels of heart rate increase oxidization of fat and encourage muscle tone. Sprinting activity jolts the body to start drawing from its fat energy sources to maintain activity leading to body mass loss.

The enzymes of the body produced after sprinting lower the amount of energy being stored in the fat cells and move them into the muscles (2). Those that engage in sprinting on a regular basis may find their body changing quickly as more muscle tone is created even when they aren’t working out. Redirecting where energy is stored has a systematic impact on the body and how it operates.

If you are a person who wants to develop your abs sprinting affords an easier time doing this. The movement of legs and arms requires constant engagement with the core of the body (3). The fittest professional sports players have both muscle tone and low fat levels- it’s in the short bursts of energy from sprints!

The cardiovascular benefits are also astounding. Research helps show those 15-25 minutes of sprinting-walking 3X a week is as effective as 60-minute moderate exercise 5-6 times a week (4). Less time with maximum benefit is always beneficial for overall maintenance of a health program when our lives are busy.

Sprinting Tips:

1. Warm up and stretch.

2. Wear proper shoes and run on even surface (or uphill).

3.) Sprint 30 seconds at 5-8 (out of ten) maximum capacity and walk 3 minutes between spurts.

4.) At least 15-30 minutes 3X a week.

5.) Maintain a weekly routine for maximum benefit.

Varying Fitness Routines in the Military and Sports Training Reduces Injury Rates

Fitness is an important aspect of life. The variety of fitness activities, sleep, and overall rigor may have an important impact on both health and exposure to injury. Injury costs time, money, and pain and therefore should be avoided.  Researchers Wyss, et. al. (2014) wanted to study how injuries occur in military practice. They looked at 12 basic training centers and volunteers to determine whether certain practices are raising injury in Swiss Military training. 

Repetitive patterns of training can cause injury. When sports players and military members complete the same activities over and over they run the risk of potential injury. The same process occurs when running every day with no rest, using the same movements repetitive, or not cross training causes an injury. Adjusting these patterns can improve both health and reduce overall risks while lowering fatigue.

The study used body monitoring equipment, logs, and injury reports to assess the results. They tested measures like body heat, heart rate, movement and more. Their goal was to measure the physiological response of activities and training on the recruits to understand what was going on before injury. Through these methods they were able to create specific and general findings that can be applied both to the military and other areas of study.

An average of 18 injuries out of 100 people were recorded each month.  Each injury cost about $2,000. The majority of injuries were musculoskeletal types based in basic physical training. They found that high monotony and lack of conditioning before engaging in rigorous activity caused injury. Time spent in repetitive material handling also increased injury risks. Most of the injuries occurred during fitness training but these may be a focal stress point based in other daily activities. The recruits slept about 7 hours a night with 6.5 in actual sleep thereby increasing injury risks in other areas. 

The authors recommend adjusting fitness to include other sporting activities to change the type of motion and pressure points of injury. They encourage using some time in walking, marching, jogging, and other physical sporting activities while not reducing the necessary training quality. Likewise, rest and recovery were extremely important in training (military or sports training) and recommend moving the time up to 8 hours. Total factors measured accounted for 98.8% of injury variance and can be controlled while improving fitness output. 

Wyss, et. al. (2014). Impact of Training Patterns on Injury Incidences in 12 Swiss Army Basic Military Training Schools. Military Medicine, 179 (1).

 

Tips for Healthy and Safe Jogging

Jogging is one of the cheapest exercises one can engage in and provides an outlet for the outdoors. It has high aerobic potential and can be conducted in most locations. As a high cardiovascular sport it will reduce fat, improve blood flow, strengthen muscles, and develop the heart. There are precautions and tips that will help in the process.

Buy the Right Shoes: Purchase authentic jogging shoes. Standard tennis shoes are not designed for repetitive impact and can lead to injury and body stress. With standard jogging routines you may need to replace these shoes every 6-12 months depending on the level of activity.

Stretch: Stretching both before and after a jog will ensure that you are keeping your muscles pliable. It will help reduce potential injury from either over jogging or tripping over an object. Elongating muscles from stretching is beneficial for most sports.

Start Slow: It isn’t wise to start running at break neck speeds without first conditioning. This conditioning process occurs over a few months of consistent jogging. The general rule is that beginners should be able to communicate and talk with someone while starting their jogging routines.

Develop a Routine: As jogging takes time to create a habit and develop the body for more rigorous exercise it is important to start a routine. Generally, three days a week for a half hour is sufficient to get one started. This allows the body 48 hours to rest. Slowly pick up the distance and pace over time.

Adjust Food Intake: One must eat less calories than they take in. As you increase the amount of calories you burn you should also reduce 10% the amount of calories you consume to produce weight loss. When you obtain your proper weight eat the amount of calories you burn each day.