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ST vs Cardio - how much of each?

Thursday, November 15, 2012

I am trying to set some personal goals for ST and Cardio for the winter challenge in December. A team mate and I have similar ratios of cardio to ST minutes and asked me if she thought that was a good percentage. I didn't know. As far as I was aiming for, 3 ST workouts a week of different body parts and 3 or 4 or 5 Cardio workouts seemed great. But it got me thinking that I could learn a little more so I did some research.

"When comparing activities, cardio training burns more calories. A 130-pound person burns about 5 to 7 calories per minute lifting weights, compared with 8 to 12 calories per minute jogging, so cardio training is more beneficial for weight-loss goals. When comparing calorie-burning abilities, a person with more muscle will burn more calories doing any activity compared with a person with less muscle. Based on training results, strength training is more beneficial for long-term weight-loss goals. When combining the two activities, cardio training and strength training provide the most effective training for weight-loss goals."

Well the first good news is I burn more calories because I weigh more than a 130 pound person, lol. It also confirms that I should be doing both workouts. So I got out of this that Cardio burns more calories but increasing my muscle will increase my metabolism overall.

"For optimal results, do three or four cardio workouts a week, with each lasting at least 20 to 30 minutes. Warm up for 5 minutes, train at an intensity of 60 percent to 80 percent of maximum capacity, and cool down for 5 minutes. "

Again I think I'm doing well because I do do three or four cardio workouts a week of at least 20 minutes. (For any beginners out there never fear, I started at ten minutes and that was my "rule" for a long time. Whatever you need to do! Plus when you do a ten minute workout that can INCLUDE the warm up and cool down... how cool is that? Loved Coach Nicole's videos for that ) However I am past that. I am not sure that I train at an intesity that high consistently. According to my age chart I should be trying to have my heart rate over 100 and lower than 145 (I am 52 years old) ... and really the goal is a CARDIO ie heart workout so I think somewhere in the 130's to 140's is the ideal for me, for at least ten minutes for me. OK so I guess that is my new goal. To have my heart workout that hard for ten minutes at least three times a week.

"For strength training, do two or three sessions weekly. Select two or three exercises per muscle group. Complete three sets of 10 to 12 repetitions for upper-body muscles and 12 to 15 repetitions for lower-body and ab muscles."

LOL, well Debs my team leader for the challenge has us doing 3 sets of all ST exercises so that is covered. A muscle group is not the same as "for each muscle". I am very fortunate to have a machine that lists muscle groups and there are 3 suggested workouts, each lasting about 30 minutes if I do 2 reps of each. I have been limiting my workouts to 30 minutes because I tire out... but maybe I need a bit of a push? I also have ST workout videos on SP for on the ball, using my body weight, on the mat, and using dumbells. For a while we had a thread that was getting us to try different ST exercises and I was amazed how many there are. Tip to beginners - look through the exercises and see what ones you think you can do easily and can remember. I usually choose 2 exercises at a time and alternate between them until I have done 3 sets of each. When I started I just did 10 reps and I just used low weights. But... SP says that you should choose the weight that challenges you so at around 8 reps you start feeling the burn! Push push push to finish all the reps. So I have gradually increased my weights. I notice that when I am tired sometimes I have to decrease the weights.

I do know that you should take a "rest day" from exercising. During the challenges I often find I am doing SOMETHING every day... but I usually don't find it is always a challenging activity. If I am not sweating and my heart is not pumping I think that is still considered exercise (which I usually track as cardio) but is acceptable as a "rest day". Do you agree?

Read more: http://www.livestrong.com/arti

In theory by increasing those heart workouts a couple of times a week for ten minutes... it should help me get the scale moving! Tweak and set goals for the winter challenge!
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Member Comments About This Blog Post
    Way to go! emoticon emoticon
    1946 days ago
    WooHoo that sure is a lot of exercise for this time of year. Way to go, This time of year bogs me down, I hope to get my walks outdoors.
    I was amazed at all the information you gave us, you should be my Spark Coach HUGS Pat in Maine, Way to go "J "

    emoticon emoticon emoticon emoticon
    1950 days ago
    YOu go!
    1951 days ago
    You go girls! Big competitors I think this challenge! Bring it on!
    1951 days ago
    I'm certainly up to a challenge. I think that
    a) I want to make sure I am doing the right kind of ST and amount to get my metabolism to it's optimal amount. It does not sound like TIME is so much the issue as hitting heach muscle group and PUSHING a little. My personal trainer and a physio both said do not do more than 10% more at a time. If you did 10 reps then only increase it by 1, not 5 each week. It does not matter how long this takes but so far I have found I can do a good job in 90 minutes a week. I think the research is not giving us a "minimum" or percentage to aim for in terms of time.

    b) I want to do my share of ST for the team. Which means after I reach my goal for a) which is my priority for weight loss... I think I can do more minutes at a lower intensity. So I think the team has to do about 120 minutes a week each to ensure a win. So AFTER my 90 minutes I am thinking 30 minutes of "light or endurance ST" is OK. Like doing 100 wall pushups or 100 crunches. Watching TV and doing light weights of 100 biceps curls, shoulder shrugs etc. I just want to make sure that I get that intense workout FIRST for me before I do the endurance workout for the team.
    1951 days ago
  • TROOPER1961
    HA!!! You are awesome I knew I could count on you to find out for me!! So breakdown will what?? If we both are getting better then 1000+ mins in the 10 weeks should we be getting 1500* to balance off the more then 4500+ of cardio? emoticon emoticon Each challenge I want to better and strive higher.
    1951 days ago
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