• FreeTrainers.com Forums
• Experienced Exercise
• cardio or weights?

Group: Experienced Exercise

cardio or weights?

michelle9510 Posts: 172 Joined: 2005/07/14	2005/10/14, 07:31 PM I usually do cardio and weights in the same workout session (which I know some of you are against but it's working for me). Sometimes, mainly on days that I work, I have to cut my workout short so I end up doing one or the other. My question is what's better to do based on my goals (reduce fat and build muscle). I know that lifting weights builds muscle which will increase my overall calorie burning, but cardio gets my heart rate up more than weights which will increase my metabolism. Any advice is welcome.
nellyboy Posts: 209 Joined: 2004/07/09	2005/10/14, 08:14 PM Good news, you can use weight-lifting as not only your cardio, but also your strength training as well! The idea of circuit training is definately not a new one, but simply because a technique is old, doesn't mean it's no longer effective. Rules of thumb: *If you're a beginner, use more exercises. *If you're more experienced, use less exercises, but make them as multi-joint as possible. *You're work periods should be less than 60 total seconds. *You're exercise to exercise rest periods should be between 30 and 120 seconds. *You're circuit to circuit res periods should be between 2 and 4 minutes. *The amount of circuits should range from between 1 to 7 or 8 (depending on the literature you read) *The load that you use should start around 55 to 60% of your 1RM, if this is impracticle, use a weight that you can perform 10 to 15 reps with, fatiguing near the last few reps. *Perform the most neurologically demanding(hardest) exercises first in the circuit (or decend them with each circuit). *The speed of movement depends on your goals, since your's is for muscle growth and fat burning a moderate tempo throughout the motion is going to net you the best results. These are just some of the basics, although it's best to be fully assessed by a trained professional before starting any new and challenging programs. They can find dysfunction and stresses and treat it accordingly. (Physical, Mental, Nutrional, Chemical, etc.) Any other questions, just ask. David
nellyboy Posts: 209 Joined: 2004/07/09	2005/10/14, 08:23 PM sorry bout the spelling