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!