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SAILOR64 SparkPoints: (20,017)
Fitness Minutes: (6,854)
Posts: 519
1/29/13 12:05 P


I went to your Sparkpage and did a little research on you. I know you have a very responsible and hectic job which leads to a great deal of stress in your daily life. You also admit to being a "stress eater" I think the term was. I applaud you for coming to Sparkpeople and joining us on your journey to a healthier lifestyle.

As to your question regarding cadio vs strength training. It's not an either/or situation. At your fitness level it's a BOTH situation. Primarily you need to improve your overall physical fitness through both exercise and diet. On this message board we will concentrate on the exercise portion.

Considering your fitness level and age, I would suggest the following: A cardio warm-up of 10 minutes +/- to get the blood flowing, followed by a light full-body strength training routine. This type of routine can be done using machines if you are at a gym or light dumbbell weights if you are at home. If you want to see some exercises, go to the fitness tab under Articles and Videos to show you some basic routines.

Follow your strength training with another 20-30 minutes of low impact cardio exercise. You can alternate using the bike, walking either outside or on a treadmill, and an elliptical machine if you have one available, or take a class. Remember, you are just in the beginning phases of regaining your physical fitness, so take it slow and easy. Naturally, your brain will want to progress faster than your body is ready for, so hold back the reins and take the time to build up your fitness level slowly.

If you would like more information, you can visit my blog or direct your questions to me by email.

Good luck, and JUICE to you.

Jonny Mac

ARMYWIFE0703 SparkPoints: (0)
Fitness Minutes: (10,169)
Posts: 83
1/29/13 10:11 A

I incorporate both into my workout plan. I do cardio 6 days per week, I work upper body on Tuesdays, Lower body on Thursdays, and a total body workout on Saturdays. I do 2 different workouts for each muscle group, 3 sets of 12 reps. I have noticed a big change in just 2 weeks of revamping my routine. I also do abs on the cardio days.

JLP3101 SparkPoints: (161)
Fitness Minutes: (115)
Posts: 6
1/29/13 8:31 A

Thank you that helps:)

JENMC14 Posts: 2,786
1/29/13 8:02 A

I do both on the same day currently, but in the past, I've alternated. I work out 5 days a week, int he past, I did a full body (heavy) lifting routine 3 times a week with 2 days of cardio. Right now, I'm doing an upper lower split with two days of upper body and two days of lower body. On upper body days, I run a mile, then do my upper body routine, then do abs, and add in some extra cardio and/or yoga if I feel like it. On lower body days, I do some heavy lifts, then do a lower body focused strength (usually body weight exercises in a circuit) video, and some cardio if I feel like it. One day a week is completely cardio, maybe an extra ab workout.

Keep in mind, for strength training, you need to give the muscles rest in between sessions. So, if you're doing full body, you shouldn't do it every day. If you're doing a split, as long as you're not hitting the same muscle group two days in a row, you're ok to do consecutive days. My husband (who's into powerlifting) lifts 5 days a week and is very, very light on cardio, but he does a body part split. I do upper body on Mondays and Thursdays and lower body on Tuesdays and Fridays, so I have some nice rest in between sessions. When I was doing full body, I did it MWF.

Edited by: JENMC14 at: 1/29/2013 (08:06)
RUBYREDSTAR19 Posts: 7,118
1/29/13 7:56 A

I do both. I lost weight faster by doing both because you are continually buring calories throughout the day. Plus my body fat percentage has reached it's goal and it wouldn't have happened without both.

HAPPENINGFISH SparkPoints: (0)
Fitness Minutes: (20,043)
Posts: 865
1/29/13 7:24 A

What's your goal - weight loss, improved fitness, improved strength, or are you planning to compete in something down the line at all? It helps to know.

For cardio I tend not to need any rest days in between, depending on how long and hard it is and how well my body is accustomed to that particular movement and impact. If I did a 30 minute swim today, there's no problem hitting the pool or a spin class or aerobics class tomorrow.

For strength one tends to need some more recovery. So I generally don't do strength every day, but I could do cardio every day - just as long as all of it isn't heavy 2-hour workouts. And I can totally do strength and cardio on the same day if I have time - but again it'll depend on the workouts that are done.

What kind of strength do you do? If you have days where you really concentrate on upper body, those days are fine for jogging or cycling or whatever, although I have had some *interesting* experiences of tiring out my upper body and then attempting to go for a swim. :) Tell us more about your routine and I'm sure someone can give you a more tailored answer.

JLP3101 SparkPoints: (161)
Fitness Minutes: (115)
Posts: 6
1/29/13 7:17 A

I've just started really exercising daily. Is it better to do both cardio and strength daily? Or should I do them on opposite days? Right now I'm doing more of a low aerobic and would like to kick it up.

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