It Doesn’t Have to Be a Competition
Now that 2017 has officially arrived, you have given yourself the gift of a Cape Carteret Aquatic & Wellness membership and you’re ready to get started on a healthier you. One question that newcomers often have is whether it’s better to focus exclusively on doing cardiovascular exercises or if it would be better to lift weights. While some fitness experts fall squarely into the camp of one type of exercise or the other, we encourage you to incorporate both into your new routine.
Finding the Right Balance Can Be Challenging
Along with good nutrition, weightlifting and cardio are an essential part of a successful personal fitness program. Even so, it isn’t always easy to know how much to do of each. It’s important to tailor the amount of cardio exercises you perform with the amount of weightlifting you do. The effect of both type of exercises on your health and appearance depends on a variety of factors, including your diet, body type, and the type and intensity of exercises you complete.
Understanding Cardiovascular Exercises
Swimming, riding a bike, and running are all examples of cardio exercises. The purposes of these activities is to increase your heart rate and improve the flow of oxygen through your blood. Cardio exercises can offer the following benefits:
- Increased energy
- Improved circulation
- Increased bone density
- Improved quality of sleep
- Reduction of anxiety
Engaging in cardio exercises regularly can also help you lose weight, but you may have trouble with toning if you neglect the weightlifting part of the equation.
Alternate Days to Receive the Benefits of Both
When you’re just starting to get in shape, knowing how much time to devote to each pursuit can be a game of trial and error. Celebrity fitness trainer Donovan Green recommends up to one hour of weightlifting four days a week and 30 minutes of cardio exercises three days a week. If this schedule seems impossible to follow, start slow and make it your goal to work up to it. You will eventually find a pattern that balances both types of exercises and works well for you.
In a recent study by Duke University Medical Center, men and women who engaged in both cardio exercises and weightlifting lost the most weight while also gaining more lean body mass. The study included 234 participants who admitted to being formerly sedentary or obese.
Do you have questions about how best to establish your 2017 fitness routine? We have you covered! Leave a comment below and let us to setup a consultation for you with one of our Personal Trainers. They will help you get the most out of your efforts.