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Choices4Wellness
Aerobic Training vs. Aerobic and Strength Training Combined
Tuesday, April 24, 2007
Out with the old way and in with the new I say, or as they say THINK OUTSIDE THE BOX.Unfortunately there are a lot of people working out or exercising and not implementing weight training into there regime . Well, scientifically you will be stronger and be healthier with less body fat on your body – this does require some weight training. This doesn't mean you will get huge like a HULK type bodybuilder which we all have ingrained in our heads as to what will happen if we lift weights. WRONG!!! Absolutely WRONG ! I don't think people realize how hard it is to gain a lot of muscle mass – it takes a lot of work!!!!! I am not suggesting a lot of the workout thing , adding a few exercises per body part for 20 to 30 minutes before an aerobic activity 3 times a week will DO IT!
Here are some stats:
Comparing an aerobic only exercise routine versus an aerobic and strength training routine.??Total weight loss increases by 56% with aerobic and strength.?The fat weight loss with aerobic and strength is plus 70%.?Muscle weight changes with aerobic and strength is plus 40%.
So increasing muscle composition of the body increases the body's ability to burn fat. Muscle workout sessions promote metabolism while at rest. Long term aerobic training helps muscles utilize oxygen more efficiently.
Pound for pound, muscles burn 25 times more calories than fat. One pound of muscle uses about 350 - 500 calories per week to survive - a pound of fat needs about 14 calories per week. Since muscle is metabolically active tissue, losing muscle slows your metabolism and so to counter this slowdown, build up calorie-burning muscle tissue.
A very important reason for maintaining muscle mass is that muscle supports your immunity, hence your resistance to disease. The coordination of aerobics and strength exercise in conditioning is essential - aerobic exercise for producing oxygen to release fatty acids and oxygen for the body's cells and strength exercise for muscle development, reduce body fat and maintain bone mass.
Weight training improves the "strength" muscles in the body. It also increases metabolism during and after the exercise, and as an added bonus, increases LBM (Lean Body Mass), adding muscle tissue which is metabolically active, and which uses up those pesky kilocalories even when at rest!
Exercise has negative aspects, too. Actually, any sort of exercise at all will cause the body to create free radicals -- it's a fact of biochemistry. Therefore over training is what can happen if you go to the gym everyday this is why I recommend to start with 3 times a week and see how you feel. Listen to your body If you feel you need to add another day of exercise then do it but again DON'T over do it.
It's also why just about everyone in the health and fitness industries (along with much of the medical community) will point you to antioxidants such as vitamins C and E, and foods containing beta carotene, as a regular part of your diet.
The thing to remember, amidst all the confusion, is that there is a lot of half-truth, and text-out-of-context out there. People find one thing which works for them, and believe that it will work for everyone. Or they'll jump on a bandwagon and demonize any method which doesn't match, precisely, their narrow view of exercise. It is best, therefore, to spend some serious time finding all the information you can, from several sources, (preferably sources with no axe to grind, or profit to make from supplying information), and to make your own genuinely informed decisions, based on real knowledge, rather than opinion, advertising, and innuendo. I have seen it all and it can be confusing but as I have said before be your own researcher and do what resonates with you!
Have any questions e-mail me at HYPERLINK "www.health@choices4wellness.ca" title="Go to http://www.health@choices4wellness.ca" target="_blank">http://www.health@choices4wellness.ca>" www.health@choices4wellness.ca" title="Go to www.health@choices4wellness.ca" target="_blank">www.health@choices4wellness.ca>
or visit our website HYPERLINK "http://www.choices4wellness.com" www.choices4wellness.com
Thanks for reading ,Greg Foster
Inspiration of the week: The vision must be followed by the venture. It is not enough to stare up the steps - we must step up the stairs.
Greg Foster, owner of Choices4Wellness has a long history in the Natural Health industry. Since 1987 Greg's goal has been to own and operate his own store. While working toward his goal, he was a sales associate for Prolab a sports nutrition company. Greg also worked as a personal trainer and helped people achieve their fat loss and fitness goals, while also teaching them that these goals were about a "whole" lifestyle approach and the benefits of supplements and healthy food choices . Always teaching that it's about FAT LOSS not weight loss, Greg is now able to live out his dream of owning a health food store so that he can better meet the needs of his clients. Greg has a personal training room at the store where he has one on one time with his clients. They range from teenagers to couples that want personalized time and attention to achieve fitness goals without the busy atmosphere of a gym, where sometimes your precious work-out time is gobbled up by socializing and waiting your turn on the equipment.. It is during this time that Greg is able to recommend lifestyle choices to enhance your work-out routine & a positive mental attitude. Being a father of 3 boys, ages Trevor 18, Chad 10,and Shane 9 , Greg is sympathetic to living a busy life, and helps to make fitness goals realistic as well. At 41, Greg Foster , has embarked on a journey of entrepreneurial spirit, meshed with a passion to see people lead healthier ,happier lives. Truly, a business combination for success. Kim Iles, the manager of Choices4Wellness, is no stranger to the Natural Health Industry. She formerly founded and owned Alternative Choices from 1993 until its closing in 2004. During those 11years, Kim achieved many levels of business experience. She was on the board of directors for the CHFA (Canadian Health Food Association) as well as developing and franchising her Alternative choices concept. Kim's real passion however is with teaching, providing lectures, and spreading her knowledge of natural health through out Chatham-Kent and beyond. Kim is a mother of a 22 year old daughter , Nicole and a 17 year old son, Jordon . To Choices4Wellness, Kim also brings her knowledge of the water purification side of the business. Kim is a former owner and co-founder of Pure Choice Water Centers. The new store located inside of Choices4Wellness is appropriately named Choices4Water with a slogan "water you can believe in", offering state of the art purification better tasting and at better prices than the old business she left behind. Kim has always been a familiar voice on the radio, as well as in the newspaper, as she believes education and creating awareness is vital to getting people use and accept natural health products to create wellness and a lifestyle that enhances their lives.
