Weight Training & Cardio at Same Time?
I've read and read and read studies regarding Cardio versus Weight Training. A lot of the information out there is from people trying to sell some fitness related product or service and they seem to just cherry pick the studies that support whatever mindset they have chosen to adopt regarding exercise program strategies. Both cardio and weight lifting has its advantages and disadvantages but the logical conclusion seems to be both are important.
For someone that just hit 41 years old, my own conclusion is that circuit training primarily involving weight lifting that elevates your heart to the appropriate target rates seems to me to be the more efficient and beneficial exercise compared to running on a treadmill or elliptical trainer. Obviously what the individual's primary goal is, is a major factor in determining what type of workout strategy is best. You can obviously do one day only cardio and one day only weight lifting but if you can get cardio benefits through a weight lifting circuit with little to no rest periods why bother with a pure cardio workout?
Of my circuit involves a good variety of moves including whole body moves like leg squats with dumbbells in each hand raising up to stand on your toes, if your heart rate is reaching the appropriate targets, aren't you getting a cardio workout at the same time as lifting weights? So why not just do a circuit that is primarily weight lifting that keeps your heart rate above same 65% MHR with brief bouts to 85-90% MHR to get some of the HIIT beneftis everyone is talking about? Seems you would get some of the same benefits of doing High Intensity Interval Traving with a purely cardio exercise (like treadmill, elliptical, bike) but at the same time you would build muscle (or at least prevent the loss of muscle which can occur with cardio.)
My goal is fat loss and increases muscle tone. I do typically play tennis or ride my mountain bike once a week for fun in which I get some pure cardio that exercises my legs some more. But other than that it seems like a weight training circuit that keeps my heart rate elevated would be the best way to go?
Also I'm wondering about rest days. My schedule is hectic. It is hard to stay to a fixed schedule. Sometimes I can workout 3 days in a row, sometimes I don't workout for 3 days. I'm seeing mixed info regarding the necessity to give your muscles a rest. My weight lifting circuit is not intense as I'm going for tone, not going for body building huge muscles so I rarely push myself to muscle failure and am doing weights that I can do 15-20 reps, 2 sets. One person pointed out there are people that have manual labor jobs where they are challenging their muscles 8 hours a day, 5 days a week. They don't have 'rest' days (except the weekends) so to me, if you aren't body building and just lifting for tone, seems to me there wouldn't be any big benefit of making sure you don't lift two days in a row?
Variety is the Key
I'll let some of the more knowledgeable members respond to your more specific questions but I have found that no one type of workout is better. Circuit training is excellent but if that's all you do then you will soon plateau and stop gaining. I mix it up to keep it fresh, couple of weeks of circuit then a couple weeks of heavy weights every other days with cardio on off days. Then a couple of weeks of just weights. I will say that most studies show that you need 48 hours after a heavy weight workout for your muscles to repair. Just keep your muscles confused (mix it up) and keep it fun.
ok so i test the whole rest theroy out i don't kno how tru it was i used to have a munual labor job moving dirt rock stones mulch by wheelbarrels all day. plus i went to the gym 7 days a week and still had tremendous gain in strength and weight.
just eat healtheir low weight heavy reps youll tone up and start lookin goog and alot of cardio too
No recovery = injury waiting to happen. Try a split routine. I also second the importance of mixing it up.
i agree with you joe but like i said up there i never did and had a totally different apperence after it all. some people will never know what they are capable of if they don't test their boundries.
Is there a question in here somewhere?
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