As you know, exercise is important for your health. It will keep you healthier for a longer period of time, but how?
There are three types of exercise training – Cardio, resistance training, and flexibility training. Cardio is important for everyone to have in his or her weekly routines. It puts a stress on the cardiorespiratory system, which helps to improve or maintain the function of the heart and lungs. Resistance training is also important to have in your weekly routines. This type of training helps to increase muscular strength and muscular endurance; it keeps you strong and able to perform movements more frequently. Flexibility allows for the joints to move through a full range of motion.
Benefits of Cardio Training
Cardio training is: Walking, running, swimming, rowing, elliptical machine, zumba classes, aerobic classes, and even weighted cardio like HIIT (High Intensity Interval Training), cardio sculpt classes, etc.
Benefits of Resistance Training
Resistance training is: Body weight exercises, Free Weights, Weight Machines, Resistance Bands, Medicine Balls, Balance Balls, etc.
There are 5 components of fitness, and it is important to focus on each and not just one or two. To have an optimum fitness level, and even a better and healthier life, these components are important to be aware of.
1. Cardiovascular endurance
2. Muscular endurance
3. Muscular strength
5. Body Composition
False Statements I hear In The Gym
“I don’t want to do cardio because I will lose muscle”
“I don’t want my muscle to turn into fat”
Muscle does not turn into fat, and fat does not turn into muscle. You gain and lose fat, and you gain and lose muscle.
You won’t lose muscle while doing cardio, as long as you are still doing your resistance training during the week. With muscles, you have to use them or you lose them. Cardio training won’t cause you to lose your muscles – completely stopping your resistance-training program will cause you to lose them. If you are still doing your resistance training while you add the cardio – and see a weight loss difference, this means that you had more fat stored in your body.
“I don’t want to start lifting weights because I don’t want to bulk up”
You don’t have to worry about bulking up unless you are progressively loading the weights while training – and reaching specifically your 1 rep max or close to it. Keep your weights at a resistance where you can lift for 10-12 reps or more.
Resistance training, whether it is strength training or endurance, is important to put your body through – especially since many people have jobs that require no physical work. The lack of stress on the muscles, cause you to become more weak and lose your muscle mass – while gaining fat mass.
Improving the functions of your muscles will also help with weight loss. Your muscles will breakdown energy more efficiently because they will need more energy to perform.
“I don’t need to be flexible”
If you are in the gym workout out, you are putting your muscles through stress – causing them to tighten up. The more you work your muscles, especially with resistance training, the more they tighten up, and keep your joints from moving within a full range of motion. To go through life’s tasks and activities, you don’t want to be limited with how you move, and how much you move. Stretch!
Jenna Webster, ACSM, ACE – Personal trainer specializing in empower busy women to live healthy and active lifestyles!”