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It's a beautiful day for a strength training workout

Posted By: Carl Cautley on 06/06/2011

It's a Beautiful Day for a Strength Training Workout

As warmer temps invite you outside more for summer activities, you may think it's
a given that you'll get more active and stay slimmer. But as you add cardio activities
like biking, hiking, running or tennis, do you tend to slack off on strength training
and figure it all evens out because you're burning more calories? Not so fast. Cardio
alone isn't enough for weight management or staying fit and healthy overall. Yet
it's so easy to let it slip, especially in the summer when you just want to get
outside.

Stay on track this summer with the helpful tips in this Q&A session.

Q. Why is it so important to include strength training (not just cardio) in a workout
routine?

We actually like to refer to strength training as resistance training because it
brings many benefits beyond just building strength. Whether you're trying to lose
weight, improve your mobility for sports, or simply move better throughout the day,
incorporating resistance training into your exercise routine will give you added
benefit than just doing "cardio".

Understand that we are not talking about "bulking up"; resistance training is about
keeping the muscles strong and toned, while adding lean muscle.   And, as you may
already know lean muscle burns more calories throughout the day than fat, another
benefit of adding resistance training to your routine.

Regarding strength building, research has shown that resistance training, more so
than just cardio, is one of the best ways to build lean muscle. Cardio can build
some muscle, but resistance training is the most effective method. Resistance training
also helps to support your joints - especially the shoulders, knees, and spine -
by strengthening the muscles around those areas.

Q. Why is it so easy to neglect resistance training?

It's the perception that it takes too much time. Many people think that this type
of training needs to be done separately. The fact is you can get an incredibly great
workout by incorporating strength training INTO your cardio routine.

Q. What are the best ways to integrate resistance training into a cardio regimen
without adding a lot of time to my workout routine?

There are three ways to do cardio and resistance training in the same amount of
time as a typical cardio workout. Some of these are just as easy to do outside as
inside.

1. Full-body exercises/Compound Movements

Instead of doing just a squat or just a shoulder press incorporate the two into
one efficient energy burning set.  Take a set of dumbbells that you can shoulder
press about 12-15 times.  Stand straight with your feet about shoulder width apart.
Bring the dumbbells to the shoulder press position (dumbbells level with your ears
or higher) Begin to perform a squat keeping the weight on your heels.  As you squat
down extend your arms overhead.  Your arms should be extended at the bottom of the
squat.  As you squat up the arms begin to bend back to the starting position.  If
you haven't done this exercise before it might feel a bit awkward so try it with
no weight.

2. Increase the number of repetitions/Decrease Rest time.

A couple ways to get the heart rate up during your resistance training is to do
two or three times the number of repetitions you'd normally do in a single set -
and/or perform multiple sets with shorter rest times between sets. This will cause
your heart rate to be higher during that same period.  One note is that if you are
increasing your reps and/or decreasing your rest you may need to decrease the weight
you use as well.

3. Intervals

Alternate 30 second to two minutes sets of high, low, and moderate intensity cardio
with resistance exercises. For example, start with a brisk walk, then do some lunges,
then sprint, then do pushups, then jog or do jumping jacks, then do crunches...in
this type of workout routine it's less important the exact reps or rest.  Rather,
the key is to keep moving!

Q. What are the benefits of hiring a trainer?

People get trainers because they're not sure what to do. If you try an exercise
you saw on TV, injure your back and can't work out for two weeks, that's not gaining
you anything. A trainer can observe and evaluate whether you're at an appropriate
level of conditioning for higher intensity, higher impact activities, and design
a programme specifically for you.

And if you're getting bored with your routine you're probably not working out as
hard or as often as you would like, a trainer is a great way to add newness that
gets you excited about working out again.