Exercise? Cardio or Weights?

JCD wrote:

I'm not setting myself to fail, just being completely honest with myself. I
have no intention of failing. This is something I have to do.

try learning to enjoy it, then.

Here's what I'm doing currently...and the inches are coming off (not
so much in the pounds...muscle is heavy).

Monday (sometimes Sunday instead) - weights (chest & triceps, abs and
some shoulder) followed by 20 minutes on a cardio machine (usually
elliptical trainer)
Tuesday - step aerobics, with a very high-intensity instructor
Wednesday - weights (back and biceps, abs and some shoulder) followed
by 20 minutes on a cardio machine
Thursday - another high-intensity step class with a little bit of
sculpting with hand weights
Friday (or Saturday) - weights (all legs and abs).

When it's a day for weights, it's a combination of free weights and
machines. I work with a PT once a week, rotating through the muscle
groups (one week chest, one week back...)

I think a good mix of weights and aerobic exercise is the way to go.

Lee



"JCD" wrote in message ...
I've been going to the gym for 10 days now. I had been concentrating on
cardio, to see how I managed. But this also let me control my exercise, as
I was familiar with the equipment. I have my first 121 session with a
trainer tomorrow.

But I'd like some opinions please. Talking to a friend, her personal
trainer is recommending she only do weights, as this will have the pounds
"dropping off". I had never heard this before.

I don't care what type of exercise I do, as long as I do it. Whatever I do,
I'll probably not enjoy. (Unless someone can start a raquet ball club for
me in this part of England!) But I would like to at least do the most ideal
exercise for losing weight and keeping it off......

Let me know your thoughts!

Thanks

JD

262/208.5/140
Started 5th Jan, 2004
May Challenge 8lbs/so far 5lbs

LOL! Yeah, but I'm fat, and you're not. I need it more. ;-)

Do you do it longer than 30 minutes, or just more than 5 days per week? Even
when I was 30 pounds heavier and could never get an OUNCE off, that was all I
did The low-carbs got the pounds off for me; exercise, for me, just helps get
the heart rate up & is great for toning & a sense of general well-being. I
know some may disagree, but I think 30 minutes of high-intensity cardio about
does it for exercise - especially used in conjunction with 30 minutes of
weights & ab work. Many find that resistance training gives them that edge
they need to take off extra weight. Just thinking aloud here!

Sheila

Sheila
Size 10 to 2 in 5 months (since 2001), thanks to Atkins!
http://www.SugarFreeSheila.com - My Success Story, Extensive FAQ, & More!

curt wrote:
:: "Roger Zoul" wrote in message
:: ...
::: curt wrote:
::::: This depends on what you want. If you want to get in shape, you
::::: will need to do cardio. Lifting weights really doesn't do much
::::: for being in shape. You can lift weights and be very out of shape
::::: as
::::: many find out when they walk up stairs or whatever.
:::
::: You need to define terms, here, curt. One can very easily get "in
::: shape" lifting weights. They key is to control food intake to lose
::: bodyfat *while* lifting weights. I know several people are are in
::: very good shape but refuse to do any form of cardio.
::
:: IMO, being in shape means you are fit. You can not get fit or
:: cardiovascular in shape by lifting weights unless you do fast circuit
:: training. If you don't get your heart rate up for an extended
:: period of time you will not benefit in a cardiovascular sense. You
:: can look like you are in shape with diet and weight lifting, but
:: most of those guys are huffing and puffing going up a long flight of
:: steps. I don't call that "in shape".. Lifting does very little in
:: this category, but it can make you look great.

Curt -- you must realize that your experience is not absolute. There are
people who, because they have little bodyfat and lots of muscle, are fit and
able to walk up stairs. They may not be "bicycle fit" or "jogging fit" or
"sprinting fit", because those activities require specific training, but
they are fit.

Also, there is research that indicates that weight lifting, using the right
movements, can improve cardiovascular fitness. Moving your heart rate up to
high values for short periods of time and then letting it drop, and then
raising it again, will improve your overall cardiovascular fitness. Several
movements in the gym do exactly that.



::
::
:::
:::::
::::: Weight lifting has some very good benefits however. The more
::::: muscle you carry the more you will burn at rest. It is hard to
::::: gain lots
::::: of muscle. You will see some really good gains in the first two or
::::: three months and then it becomes much harder to gain muscle. I
::::: personally like free weights only and here is why. I have been
::::: lifting on and off for many years and play lots of sports. Free
::::: weights work all those little stabilization muscles which is
::::: important if you want to be injury free. If you work machines all
::::: the time those muscles get left out. Working out on machines is a
::::: good place to start however, but once you get past 3-6 months you
::::: really should move to free.
:::::
::::: You will lose weight quicker by running or jogging or if you have
::::: access to an elliptical trainer that is quite good.
:::
::: Well, again, it depends. If one simply eats less, the benefits in
::: terms of weight loss can be achived. The advantage of doing cardio,
::: is that it will let you eat more, plus you will improve endurance,
::: but only to a point.
:::
:::::
::::: If it was me paying for a trainer, which I did for a year, several
::::: years ago. I would go in 1/2 hour before my session with the
::::: trainer to get at least 20 minutes of cardio in and then lift with
::::: the trainer. Cardio is really something you don't need a trainer
::::: for. Lifting is something you will really benefit with a trainer.
::::: They can spot you and teach you lots of different exercises. You
::::: will also be warmed up after your cardio and you will not waste
::::: time that way warming up for the trainer.
:::
::: You paid a trainer for a year? Why? IMO, you can learn most of
::: what you need from a book or a website, and the rest you can pick
::: up using common sense.
:::
:::::
::::: JMHO,
::::: Curt
:::::
::::: "JCD" wrote in message
::::: ...
:::::: I've been going to the gym for 10 days now. I had been
:::::: concentrating on cardio, to see how I managed. But this also let
:::::: me control my exercise, as I was familiar with the equipment. I
:::::: have my first 121 session with a trainer tomorrow.
::::::
:::::: But I'd like some opinions please. Talking to a friend, her
:::::: personal trainer is recommending she only do weights, as this
:::::: will have the pounds "dropping off". I had never heard this
:::::: before.
::::::
:::::: I don't care what type of exercise I do, as long as I do it.
:::::: Whatever I do, I'll probably not enjoy. (Unless someone can
:::::: start
:::::: a raquet ball club for me in this part of England!) But I would
:::::: like to at least do the most ideal exercise for losing weight and
:::::: keeping it off......
::::::
:::::: Let me know your thoughts!
::::::
:::::: Thanks
::::::
:::::: JD
::::::
:::::: 262/208.5/140
:::::: Started 5th Jan, 2004
:::::: May Challenge 8lbs/so far 5lbs

"Roger Zoul" wrote

Also, there is research that indicates that weight lifting, using the
right
movements, can improve cardiovascular fitness. Moving your heart rate up
to
high values for short periods of time and then letting it drop, and then
raising it again, will improve your overall cardiovascular fitness.
Several
movements in the gym do exactly that.

Still, I don't think you can count on lifting to give you optimal
cardiovascular fitness, do you? I sometimes see people being advised that
all they need to do is lift, and I think that's unwise from a big-picture
frame of reference. It's my personal opinion that a good fitness program
should include three elements: (a) aerobic exercise for cardiovascular
fitness, (b) resistance exercise/lifting for strength, and (c) stretching
for flexibility. I know that I feel and perform best when I do all three
regularly, although not usually on the same day. I might add that I think
getting out on the road, on a bicycle or your feet, is just good for your
head in some way, or at least for my head. And lifting/strength training
gives a different kind of mental boost.

HG

"Hannah Gruen" wrote in message
...

"Roger Zoul" wrote

Also, there is research that indicates that weight lifting, using the
right
movements, can improve cardiovascular fitness. Moving your heart rate
up
to
high values for short periods of time and then letting it drop, and then
raising it again, will improve your overall cardiovascular fitness.
Several
movements in the gym do exactly that.

Still, I don't think you can count on lifting to give you optimal
cardiovascular fitness, do you?

Try not to think as you don't do it very well.

....
::: curt wrote:
::::: This depends on what you want. If you want to get in shape, you
::::: will need to do cardio. Lifting weights really doesn't do much
::::: for being in shape. You can lift weights and be very out of shape
::::: as
::::: many find out when they walk up stairs or whatever.
:::
::: You need to define terms, here, curt. One can very easily get "in
::: shape" lifting weights. They key is to control food intake to lose
::: bodyfat *while* lifting weights. I know several people are are in
::: very good shape but refuse to do any form of cardio.
::
:: IMO, being in shape means you are fit. You can not get fit or
:: cardiovascular in shape by lifting weights unless you do fast circuit
:: training. If you don't get your heart rate up for an extended
:: period of time you will not benefit in a cardiovascular sense. You
:: can look like you are in shape with diet and weight lifting, but
:: most of those guys are huffing and puffing going up a long flight of
:: steps. I don't call that "in shape".. Lifting does very little in
:: this category, but it can make you look great.

Curt -- you must realize that your experience is not absolute. There are
people who, because they have little bodyfat and lots of muscle, are fit
and
able to walk up stairs. They may not be "bicycle fit" or "jogging fit" or
"sprinting fit", because those activities require specific training, but
they are fit.

Also, there is research that indicates that weight lifting, using the
right
movements, can improve cardiovascular fitness. Moving your heart rate up
to
high values for short periods of time and then letting it drop, and then
raising it again, will improve your overall cardiovascular fitness.
Several
movements in the gym do exactly that.

I just can't buy that lifting does much for cardiovascular fitness. I lift
and do cardio workouts and that is best for me, but I am glad I don't just
lift. I ran on the treadmill all this winter and swam as well. I got on a
bicycle and worked my way up to 60 miles in only a few rides and had plenty
left in my tank. If I just lifted, I could have never done that. I get my
HR up to over 170 running and that comes in handy riding a bike here in
Pittsburgh where hills are the norm.

To me, lifting is a great way to tone, increase strength and look better,
but it does very little for cardiovascular fitness. IMHO,
Curt

Hannah Gruen wrote:
:: "Roger Zoul" wrote
::
::: Also, there is research that indicates that weight lifting, using
::: the right movements, can improve cardiovascular fitness. Moving
::: your heart rate up to high values for short periods of time and
::: then letting it drop, and then raising it again, will improve your
::: overall cardiovascular fitness. Several movements in the gym do
::: exactly that.
::
:: Still, I don't think you can count on lifting to give you optimal
:: cardiovascular fitness, do you?

No...not optimal. But then, many people who do cardio never achieve
anywhere near optimal cardiovascular fitness.

I sometimes see people being advised
:: that all they need to do is lift, and I think that's unwise from a
:: big-picture frame of reference. It's my personal opinion that a good
:: fitness program should include three elements: (a) aerobic exercise
:: for cardiovascular fitness, (b) resistance exercise/lifting for
:: strength, and (c) stretching for flexibility.

I don't believe one really needs (c) if you do (b) correctly. Most of what
one needs for (a) can be gained very quickly, and improvements come by doing
high intensity intervals, not by doing more and more "flat" endurance work.
IMO, the endless minutes people spend doing aerobic exercise is simply
wasted time - in terms of optimal cardiovascular fitness. And for weight
loss, it is more efficient to simply eat less, even though "flat" aerobic
activity can work to compensate one's inability to do so. Keep in mind that
I'm not saying that some aerobic activity isn't a good thing, but the law of
diminishing returns kicks in quickly. I would recommend flat aerobic
activity for anyone who as been sedentary for a long time. That's the right
place for them to start, so it does have it's place, imo. But the notion
that one can be fit or improve fitness without cardio is nonsense.

I know that I feel and
:: perform best when I do all three regularly, although not usually on
:: the same day. I might add that I think getting out on the road, on a
:: bicycle or your feet, is just good for your head in some way, or at
:: least for my head.

Now, that last part I agree with.

:: And lifting/strength training gives a different
:: kind of mental boost.

Agreed.

The notion that women are best off doing doing high reps with low
weights has been debunked by quite a lot of women.

I see women at the gym doing their sissy workouts and want to ask them what
they think they're accomplishing? Go home and curl some soup cans if that's all
you're going to do, and GET OFF THE MACHINE! (elderly and disabled excluded, of
course) Doing a bazillion reps with a 10-15 pound plate is nonsense IMHO.

LCing since 12/01/03-
Me- 5'7" 265/202/140
& hubby- 6' 310/215/180

Overall, lifting weights is the best thing you can do for your body. Cardio
to a point is helpful, imo, but at some it becomes better just to eat less.

Cardio is important for reasons other than weight loss. Making your heart and
lungs 'stronger' is always a good thing.

LCing since 12/01/03-
Me- 5'7" 265/202/140
& hubby- 6' 310/215/180