Strength Training instead of Cardio?

jacksonpt

Azdak wrote: »

missADS1981 wrote: »

strength training is also a cardio activity, especially if you are lifting heavy and in super sets to keep the heart rate up. on a leg day with my HRM i log about 500 calories. if fat loss is needed you can work in some HIIT cardio 2-3 times a week on top of lifting

Actually the "cardio" effects of strength training are higher at lower weights, not higher. Heart rate is not a reliable indicator of an aerobic effect when lifting heavy weights. HR will shoot up, but VO2 does not, so the cardio system is not challenged the same as when HR increases during aerobic exercise. The cardio effects of lifting are modest.

Not to hijack, but doesn't it have something to do with cardiovascular pressure vs 02 volume? Lifting increases pressure, not volume, and an increase in volume/uptake is what's needed for increased calorie burns... or something along those lines. I read something about this a while back, but I don't remember the specifics.

goldthistime

PS I value cardio because it makes me happy. Guessing it is the whole exercise induced endorphin thing. If mood is ever an issue, then cardio.

silentKayak

Figure out your biggest goal RIGHT NOW. Is it fat loss or muscle gain? If it's fat loss, you need to reduce calories and keep up the cardio. Spend a little time on strength training, but incorporate more muscle groups (chest, back, abs). That will minimize muscle loss and improve your strength, but you won't build much new muscle.

If your biggest goal is muscle gain, then eat more calories than you burn, minimize cardio, and spend a lot more time on strength training (5-6 days a week on a rotating program so you don't overtrain any muscle group). You will gain more body fat, but also some muscle. If you go this route, getting a trainer isn't a bad idea since you're just learning.

You can't lose fat and gain muscle at the same time.

sarahlifts

I havent done any cardio bf and after in profile pic size 14 down to size 4. ijs
research for yourself. You NEED a solid lifting program.

jdhcm2006

sarahlifts wrote: »

I havent done any cardio bf and after in profile pic size 14 down to size 4. ijs
research for yourself. You NEED a solid lifting program.

I don't think anyone is telling her to not have a solid lifting program. People are saying that cardio is important for other reasons beyond just fat loss.

laurajo521

For weight loss, nutrition should be first, and then complemented with a good workout routine. I would definitely add at least a couple days of cardio and make sure your weight workouts are getting all your muscle groups.

sarahlifts

jdhcm2006 wrote: »

sarahlifts wrote: »

I havent done any cardio bf and after in profile pic size 14 down to size 4. ijs
research for yourself. You NEED a solid lifting program.

I don't think anyone is telling her to not have a solid lifting program. People are saying that cardio is important for other reasons beyond just fat loss.

I don't think anyone is telling her not to have a solid lifting program either. What she posted as her routine coould be improved upon. you can get a good cardiovascular workout from lifting. IF one has to choose one over the other weight training is where its at...and I stand by that.

Azdak

jacksonpt wrote: »

Azdak wrote: »

missADS1981 wrote: »

strength training is also a cardio activity, especially if you are lifting heavy and in super sets to keep the heart rate up. on a leg day with my HRM i log about 500 calories. if fat loss is needed you can work in some HIIT cardio 2-3 times a week on top of lifting

Actually the "cardio" effects of strength training are higher at lower weights, not higher. Heart rate is not a reliable indicator of an aerobic effect when lifting heavy weights. HR will shoot up, but VO2 does not, so the cardio system is not challenged the same as when HR increases during aerobic exercise. The cardio effects of lifting are modest.

Not to hijack, but doesn't it have something to do with cardiovascular pressure vs 02 volume? Lifting increases pressure, not volume, and an increase in volume/uptake is what's needed for increased calorie burns... or something along those lines. I read something about this a while back, but I don't remember the specifics.

Yes, but it's blood volume (cardiac output), not O2 per se (O2 is delivered in the blood). But you are correct that it is a pressure load vs a volume load--and that makes all the difference.

Azdak

sarahlifts wrote: »

I havent done any cardio bf and after in profile pic size 14 down to size 4. ijs
research for yourself. You NEED a solid lifting program.

You need a basic lifting program to conserve lean mass. The rest is personal preference.

erickirb

zarckon wrote: »

Figure out your biggest goal RIGHT NOW. Is it fat loss or muscle gain? If it's fat loss, you need to reduce calories and keep up the cardio. Spend a little time on strength training, but incorporate more muscle groups (chest, back, abs). That will minimize muscle loss and improve your strength, but you won't build much new muscle.

If your biggest goal is muscle gain, then eat more calories than you burn, minimize cardio, and spend a lot more time on strength training (5-6 days a week on a rotating program so you don't overtrain any muscle group). You will gain more body fat, but also some muscle. If you go this route, getting a trainer isn't a bad idea since you're just learning.

You can't lose fat and gain muscle at the same time.

Actually cardio is not important for fat loss at all. Best for a fat loss is a small deficit and strength training (small deficit and strength training will ensure that a larger % of your wight loss will come from fat). The deficit can be diet alone or diet and cardio combo. For weight/fat loss Cadio allows you to eat more while losing the same amount of weight you can get from diet alone.

leggup

Virgiree21 wrote: »

I do four different types of squats 4 sets of 10 each and 6 different arm workouts 4 sets of 15 each. I was thinking about adding some abdominal workouts on my rest days.

What are the moves and how much weight are you using for them? Honestly, 4 sets of 15 sounds like cardio. I'm not going to advise you what to do because it's not clear what you're doing now. Why the random exercises? There is no reason to ever work out single muscles (like the abs). Squats do that for you.

Virgiree21

Well, I took some squats from this video http://youtu.be/afghBre8NlI and turned then into sets and I took some ideas from a lady I'm following on Instagram for tge weights. Didn't really know where to start so I'm here. Definitely going to look up those lifting programs though. Thanks!

DeeJayShank

For strength training, lift weights.

For cardio, lift weights faster.

jlapey

You should try a full body, progressive, strength training program. Plenty out there. Here is some useful info:

http://community.myfitnesspal.com/en/discussion/833026/important-posts-to-read/p1

Of_Monsters_and_Meat

The most workout a lady should be doing is a slow nightly walk, which is cardio.



Only hot dames and hussys do squats and dead-lifts.

capnrus789

Of_Monsters_and_Meat wrote: »

The most workout a lady should be doing is a slow nightly walk, which is cardio.



Only hot dames and hussys do squats and dead-lifts.

Word, brother. The only thing my dame should lift is my meatloaf to the dinner table.

dropdeadgreggie_

capnrus789 wrote: »

Of_Monsters_and_Meat wrote: »

The most workout a lady should be doing is a slow nightly walk, which is cardio.



Only hot dames and hussys do squats and dead-lifts.

Word, brother. The only thing my dame should lift is my meatloaf to the dinner table.

I don't even let mine out of the kitchen that long, she's got tamales to make.

Unknown

This content has been removed.

Original_Sinner

It's called a stroll fellas, and I know my place. I make sammiches and meatloaf and I NEVER sweat.

I glow. Also prancercize, it's ok. It is like the elevated heartrate workout for us ladies.

https://www.youtube.com/watch?v=o-50GjySwew

I've attached a VERY helpful video outlining how it's done.

Cameron_1969

crossfit

jpaulie

add a low intensity cardio is never a bad idea