Cardio vs. weight training

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    Aug 27, 2007 12:30 AM GMT
    Which should I concentrate more on if I need to lose weight?
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    Aug 27, 2007 9:01 AM GMT
    Hands down its cardio. weight train after you cut down the weight. just give it time.
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    Aug 27, 2007 9:56 AM GMT
    Cardio - No Question.

    You want activities that will burn the highest number of calories in the quickest time; those are all Cardio.

    If you exercise to manage your weight, you probably wonder how many calories you burn per hour in various activities.

    Use this Chart from the Mayo Clinic, it is the most accurate I have found:

    http://www.mayoclinic.com/health/exercise/SM00109

    The chart shows the estimated number of calories burned while performing a variety of exercises for one hour. The estimated numbers represent a moderate-intensity exercise level.

    For both lighter and heavier body weights, you can calculate the approximate number of calories burned by selecting the maximum number of calories used from the column for a 170- to 180-pound person. Multiply this figure by your weight and divide by 175. For example, if you weigh 220 pounds, jogging uses:

    656 x 220 = 825 calories an hour
    175

    IF you are just starting out it will be extremely difficult to maintain a moderate-intensity exercise level for a full hour; you will need to start with a shorter time and work up.

    Long training sessions, while good from time to time, can lead to excessive oxidation of muscle cells that in turn can lead to cellular mutation and cancer. Research shows unless you have special needs, cardiovascular benefit is evident after 20 minutes of continuous aerobics exercise.

    Translation: a half hour in the morning, and a half hour in the evening are better in the long run than a single hour+ session.

    Rob
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    Aug 27, 2007 4:33 PM GMT
    Both! Weight training will firm everything up and begin to sculpt and mold your muscle under any excess fat. That way, as you begin to drop the weight, what you reveal is a leaner tighter body.

    Before I go on, keep in mind that no matter what you do, 50% of your body is made in the kitchen and you need to know that up front. So many people spend days on the tread-mill and gain nothing..lose nothing. They are shoveling shit against the tide.

    For losing weigth, cardio is key. Change your diet, make it a lifestyle, then hit the weights with good form and focus. Then round off your workout with 20 minutes cardio. Do this every day and you will see a huge change. But, you cannot eliminate any of the 3 key elements:

    Diet
    Supplements / Vitamins
    Weigth training
    Cardio.

    Aj
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    Aug 27, 2007 4:55 PM GMT
    Read "Fit or Fat" I've have never known a fat person who got fit by running. You need to build muscle to burn fat.
  • Lincsbear

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    Aug 28, 2007 7:20 PM GMT
    To lose the fat,it`s cardio all the way!Once you begin to slim down,add in some weight training.Building muscle will help keep the weight off in the long run as muscle needs the calories to maintain it,it`s more metabolically active.More muscled,you`ll burn the calories off,not lay them down as fat.Best of luck,John.
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    Aug 29, 2007 7:23 PM GMT
    the most important thing you can do before either of those two is your diet.

    nutrition is key to helping your body better respond to weight training and cardio.

    The it should be weight training/cardio at the same time. you should do about 20 mins of cardio 5 days a week to start out then move up from their.

    You should also look into slow burn, it's a very effective tool when building a strong base. If you want picture perfect tone like the people who live in gyms then of course experiment, but a great strength base can be gained by doing 10 counts up and 10 counts down to muscle fatigue.
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    Sep 03, 2007 11:34 AM GMT
    OK I get fed up with this Jayne Fonda mentality of run run run or cardio cardio cardio

    The bad post:

    For a start its the bastardisation of the word cardio. cardio vascular system is the heart and lungs. People go along the line of thought that unless you run you are unfit and you will die. The fact is if you are over weight you stand more chance of dieing from heart diseas associated with the obesity.

    OK next point: if you are overweight running, or whatever traditional method of cv you chose, will place unnecesary pressure on the joints and cause damage in the long term

    Lose skin and stretch marks: Take a balloon half fill it with water and carry it around all day making sure you throw it around regularly. At the end of the day emprty the water out and see what the effect is on the balloon. OK so a ballon doesnt have the regeneration properties of skin (but that dint happen overnight) as you deplete your fat though, th skin will lose its support structure and running is the perfect conditions bouncing around that skin to create stretch marks and lose skin that will be a burden for you (the lose skin you can deal with via diet and hydration the stretch marks another thing)

    Running is it sustainable: Well it will take you on average 40 minutes to burn 500 calories (very rough finger in the air but more accurate than any crappy machine in a gym), so to achieve a loss of 2lbs a week say that 7 days a week running. But hang on that is not gonna give you any time to retain the muscle and muscle burns more calories. So your progress will be slow, you will start to question is it worth it and it becomes an arduous task and one that many people give up on and settle for where they are.

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    Sep 03, 2007 11:43 AM GMT
    the good post:

    1) Cardio: Have you ever tried lifting weights without employing your heart and lungs? With a well structure routine ie supersets, minimal rests, high intsnity (thats weights not speed and is relative to the ibidvidual) your heart rate will stay elevated for a longer period.

    2) calorie burn: Dont use exercise to create your calorie deficit, there are way too many variables, how you feel on the day, how well you worked out, how consistant you were, how much sleep you got the night before, how well hydrated you were the list goes on.

    IT TAKES % SECONDS NOT EAT 500 CALORIES AND UP TO AN HOUR TO BURN THE EQUIVELANT.

    So use the gym to maintain muscle mass and the kitchen to burn the fat. Its far more easier its more sustainable and gets consistent results hand over fist.

    download these:

    WWW.ADMFITNESS.COM/FATBUT.DOC
    WWW.ADMFITNESS.COM/DIET.DOC

    Now the big but, and we've all had one of them :-) , if running is what it takes to keep you motivated to lose weight then that is the best approach as it is with any approach. From your post I dont get that impression. The most important thig though is to understand how the body works and that training can not be taken into isolation.

    ie diet/training/sleep/recovery/hydration

    If you decide to run, your calorie intake needs to reflect that. If you want to burn calories then you need to be in deficit ie below your basal metabollic rate, there are loads of calculators on that. Too low and the body starts to conserve and teh metabolism slows