![]() For members of special populations weight loss is often imperative, however. And the fact that my clients tend to be members of special populations, people who have health conditions. My reasons are related to how the cardio respiratory and the cardiovascular systems work. I also throw in balance to prevent falls. As a personal trainer, I do let my clients know that the best exercise program combines cardio, resistance training, and flexibility training. The best reason I’ve heard is “I don’t like cardio!” Yes, I accept that as a very good reason, because the best type of exercise you can do is the one you will do. That would lead many people to ask why anyone would want to use resistance training as the primary means of losing weight? There are a few reasons. Just not as many as the more intense forms of cardio: jogging, biking, swimming, step aerobics. ![]() Those who want to use resistance training as their primary weight loss activity should find good news in it too. Since the cardio respiratory and cardiovascular systems are so well integrated, however, one leads us to burn only slightly more calories than the other, because it does more work and because it feeds increasing amounts of nutrients to the large muscles in our glutes, thighs and legs. Bottom line, our hearts do not work as hard when our hearts increase because more oxygen and other nutrients are pushed through the left ventricle with each beat. Our muscles are very much dependent on the added oxygen, blood and other nutrients that results from this increased heart and lung capacity. That increases our endurance so that we can work longer and harder. Aerobic training causes the size of our hearts and lungs to increase over time. So while resistance training activates our cardiovascular system, aerobic training activates our cardio respiratory system, which includes our cardiovascular system as well as our lungs. Resistance training sets typically do not last two minutes. ![]() Our aerobic pathway does not begin to kick in until we are about two minutes into a routine. It is depleted rapidly, and since resistance training is anaerobic, meaning “without air”, ATP-C is the only source of fuel we have for resistance training. Both are made in small amounts by our bodies, because our bodies constantly make small contractions and, therefore, need a ready source of fuel. A little bit of background knowledge will clarify what happens.ĪTP-C is a combination of phosphates (ATP) and creatine, an acid that is an ingredient in the production of ATP. Not just because resistance training tends to be divided into repetitions and sets, but because we run out of fuel, ATP-C. Over the course of 30 minutes, we take breaks. The primary reason for the difference is that resistance training is interval training. It is estimated that we burn between 8 and 12 calories per minute while jogging, for instance, and only 3-7 per minute while doing resistance training. First, get a plan.Ĭardiovascular exercise, running, biking, swimming, step aerobics, burns more calories more quickly. So if what you want to do is use resistance training as your primary weight loss method it is possible. Most men can because they have about twenty times more testosterone, a hormone that aids in muscle building. Only about 1% of women can naturally bulk up via weightlifting. That is especially true if you are a woman. So the end result of resistance training is not always bulging muscles. So if the image of bulging muscles is stuck in your mind when you think of resistance training, you can work at replacing it with an image of you surrounded by astonished onlookers as you work toward completing forty pushups or finishing fifty prisoner squats, an image of toned muscles and increased muscular and cardiovascular endurance. Not all resistance training is strength training. Not all resistance training is geared toward increasing strength nor improving power. Training is purposeful activity, something that we do with forethought to meet fitness goals. Not every activity that causes muscle contractions is resistance training, however. So lugging sandbags, rowing with kettlebells, stretching with resistance loops and bands, lunging, and doing pushups, are all instances of resistance training. Resistance training is any type of exercise that uses force to cause muscular contractions. While weightlifting is one example of resistance training, there are others. When many people think of resistance training, often the image of a sweaty bodybuilder, with bulging muscles bench pressing 400 pounds, comes to mind.
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