I appreciate your response but as a trainer I am sure you recognize that there is no way lifting heavier weights is ALWAYS better for EVERYONE in every single medical condition. It is simply not true. Again using the same example of pregnancy here is a direct quote from babycenter:
"* Use lighter weights, more reps. To avoid overloading joints already loosened by increased levels of the hormone relaxin during pregnancy, use lighter weights and do more repetitions instead. If you usually do leg presses with 30 pounds for 8 to 12 repetitions, try 15 pounds for 15 to 20 reps. Or if you typically do a chest press with 15 pounds for 8 to 12 reps, try 8 pounds for 15 to 20 reps."
Of course there will be women who lifted way heavier weights pre-pregnancy that can continue lifting heavier weights while pregnant but BEGINNERS probably shouldn't...
Again, for pregnant women the rate of perceived exertion (RPE) is also supposed to only be between a 4-6 (see Sparkpeople's babyfit site article here for a reference: http://babyfit.sparkpeople.com/articles.as p?id=51&page=1 ). This means you should be able to talk (though not on a cell phone! )
And these are far from the only websites or medical opinions that tells pregnant women to not to over do it when it comes to exercise.
Just for the record, I do not personally work out this way (light weights) but this is a big community with lots of different people are different stages of fitness and with varying medical concerns and we should respect one another. I just wanted to speak up for anyone who may be reading these posts and feeling bad about the way they exercise -- even though it is right for them.
I hope that this doesn't offend anyone. I mean well!
P.s. The body producing a "copious amount of sweat" is the result of increased body temperature which is the result of calories being burned for fuel for your muscles.
I will respectfully disagree with the light weights and high repetitions model for those with medical conditions as the only way they can obtain benefits. medical research with seniors up to age 83 has demonstrated that working with challenging weights is possible and beneficial. The rule is to work within your capabilities using weights which challenge at lower repetitions to improve strength.
Being an automaton for an hour on an elliptical my produce a copious mount of sweat but sweat does not indicate the quality of a workout, it only indicates your body is cooling itself.
Am I being judgmental? Probably but as an experienced trainer and retired chiropractic sports physician who keeps current with the research I give carefully considered opinions
Fitness Minutes: (35,097)
2,167 4/4/13 9:12 P
I do think cardio is more fun than strength training, because one can totally unwind while doing cardio exercise whereas in challenging strength training, one has to do the opposite, i.e. one has to focus on the lift.
However, in terms of health benefits, I think it would be incorrect to force a comparison. Both are needed, and both help one another when done the right way.
Cardio! I love a great, heart-pumping, sweat pouring spin class ;) I strength train too of course but the only way I'm not bored to tears is listening to music.
Also, I just want to add that it is NOT TRUE that "if you can talk/read/etc you aren't working out hard enough"! Variety is what keeps things interesting both physically and mentally. Sometimes I'm in the mood to get on the elliptical for an hour and read a magazine while I listen to music -- I still come off drenched in sweat and I am quite fit. I CAN talk through these workouts (although I think it's rude to talk on a cell phone in a gym ;) I'm not saying this should be anyone's only way of exercising but every serious training program includes days of moderate intensity.
And some medical conditions have people limited to lifting lighter weights so those people have to do super high reps to get any benefit at all. For example pregnant women aren't supposed to lift a whole lot of weight because of the way the lower back curve actually increases. They obviously aren't building a whole lot of new muscle, but this might be what it takes to not lose the muscles they built pre-pregnancy.
So let's not judge people too harshly.
Fitness Minutes: (4,106)
239 4/4/13 8:17 P
Well, I love dancing around in my cardio turbo jam videos but the strength ones are awesome because I don't sweat nearly as hard. Sweating is annoying for me because I usually work out in my glasses and they fog up!
If I had to choose I would do weight lifting every time......but cardio is good for your heart and lungs and I do that too..........and will when my ankle heals.
Fitness Minutes: (465)
92 4/4/13 5:22 P
Strength for sureeeee.. I need to find more cardio excercises as I find myself getting very bored
Fitness Minutes: (3,449)
310 4/4/13 5:13 P
Strength, unless I'm doing a class. I get too bored trying to do treadmill, etc for more than a couple minutes (though yes, it feels silly getting on and off within 5 when there are people going at it for 20+ ), so I mostly use it (or the bike, etc) to get my heart rate up and then start on weight machines... with another couple min boost if my HR falls too far
Fitness Minutes: (115,528)
2,984 4/4/13 5:08 P
Fitness Minutes: (196,494)
21,065 4/4/13 4:30 P
I like them both.
Fitness Minutes: (71,043)
3,874 4/4/13 4:05 P
Resistance bands are an excellent choice for a strength training programme. If you go to the Spark team Resistance band and bodyweight training you will find information on resistance bnads and how to use them.
Fitness Minutes: (56,248)
185 4/3/13 7:07 P
Fitness Minutes: (20,695)
2,667 4/3/13 5:59 P
Hey ; I'm confused I've been trying to do cardio a few times a week, usually walking, can get my heartrate up pretty good with that.I want to start using resistance bands, would those be considered strength training ? If not, than what would be, for a beginner ? I only have 2 & 5 lb weights
Since strength training is more productive and has more benefits, including cardio ones, when done properly it is a no brainer for me which to choose. At my age strength training is more critical however recreationaly I cycle, paddle kayaks and backpack.
In my experience as a trainer I have found that many do not do their cardio at the level of demand that a comprehensive strength workout does so they find cardio more appealing.
Fitness Minutes: (10,839)
243 4/2/13 4:39 P
I prefer cardio. I don't do much strength training to be honest. A lot of the activities I take part in include a lot of strength training. For example I'm a dancer so when I dance not only am I performing an aerobic activity but I'm also building muscle (you will notice dancers have a lot of lean muscle). I also ride horses, which is basically a lot of continuous squatting (a proper posting trot is basically pushing your body up with your legs over and over and over again). When I run I work out my core and when I swim I work out my core, arms, and legs.
I definitely enjoy cardio more....I actually look forward to my dancing or walking workouts. Strength training isn't bad but I wouldn't say I enjoy actually doing it. I do, however, prefer the results I have gotten from adding in strength training!
Fitness Minutes: (1,077)
51 4/2/13 11:11 A
Definitely strength. I do love me some cardio as well though. :)
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