Weight Training or Cardio or both
GoldieLaVie
Posts: 8 Member
Hi All! If you had to pick the more important type of exercise to start with while on Keto, would it be Weight Training or Cardio? Or are both absolutely necessary? Can you tell I don't like exercise much?
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I do weights twice a week with a trainer. At home I do stretching and kettlebells ( but not too much). If the weather is nice I go for walks.
I don't do more as my cortisol is a bit high.1 -
I do both. I loved weight lifting (kettlebells) but I noticed that my tummy went down more when I focused on cardio. But my idea of cardio is Zumba or Cize. I absolute loath the treadmill (although I will jump on it when i dont have the time to get to a class).1
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I remember being taught that it was important to do both, but I can't remember why.
I only do cardio, not out of any particular philosophy or plan, just that I've been able to fit it into my daily routine and I don't hate it. I was unable to do that with weights.1 -
The most bang for your buck is HIIT - high intensity interval training. It doesn't have to be as intense as what you will see on line. For someone who is really out of shape, it can be as simple as walk for 40 seconds then sprint as fast as you can (even if that is not very fast) for 20 seconds and repeat. If you start with as few as 5-8 cycles of that, it will get you started down the right path.
As your strength and endurance grows, adding other exercises like those found here - http://hiitacademy.com/ can get you to the point of getting a very effective workout done in 20 minutes or less.
HIIT is NOT for everyone. If it is not for you, then you have to figure out your goals. Strength training done correctly will build muscle that will continue to burn fat for several hours after you are done working out and raise your overall metabolism. This will require lifting heavy. Heavy is relative, so this means heavy for you. If you can do 3 sets of 10, you need to increase the weight to really get benefit.
Cardio, done by itself, will burn calories, but won't have the same effect of overall metabolism boosting. It can frequently be done more easily because it is easier to have good form on a treadmill or bike versus lifting weights which requires some practice and instruction to get proper form to avoid injury.
One reason HIIT is so effective is it really does both. It improves strength and builds cardio and there are many of the exercises that only require your own body weight. For things like burpees, there are modifications that can be done that are less strenuous for those not ready to do the full motion. Same with push-ups and other common HIIT exercises.6 -
I do 16 minutes of HIIT exercise on my mini-rebounder in the mornings, usually 5-7 days per week. I do at least 20 minutes cardio on my Total Gym 3-4 times per week, and I do 2-4 days of strength training (usually these sessions take about 1:45 for me to complete a full workout) per week on my Total Gym using the weight bar and adding additional weight. I also quite enjoy walking and usually get some walking in during the course of my work-week by running errands out of the office for my boss...just not an excessive amount though. During the weight-loss portion of my journey, the ONLY kind of exercise I willingly did was walking and over the course of 22.5 months, walking paired with Keto helped me successfully eliminate 167 pounds. I find I much prefer HIIT or Cardio vs. Strength Training but in all honesty, the kind of results I want (and I'm definitely seeing some!!) tend to come from the Strength Training...my least favorite of these activities - ugh! I keep hoping that I'll learn to love strength training but so far that hasn't happened. So I'm firmly in the "both" camp. Cardio is great for calorie burn but strength training excels in toning muscle and helping shape the body.2
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Thank you all for such great answers!0
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I do weights 4 days a week (currently working on a strength program) and cardio 1 day a week (a modified interval training session).
Intervals tend to not be as hard as HIIT but are much more energetic than steady-state cardio. The interval program that I am currently doing is like this (I use the eliptical or a cross-trainer). The total workout takes 16-24 minutes depending on how many intervals I perform:
2 min warm-up (a little faster than a moderate walk)
then 1 minute intervals at a jog pace, running pace and sprint pace - repeat as many times
as you can handle - I do at least 4 intervals and as many as 6.
2-3 minute cool-down (moderate walking pace).
One thing that you need to be aware of is that there are studies that show that long routines that involve steady-state cardio (using the same pace for over 20 minutes) has a tendency to increase the hunger signals in the body. YMMV, but just something to be aware of.2 -
If I only had to pick one, then weights, definitely. You don't want to lose a bunch of weight and end up skinnyfat. Also increasing your muscle mass increases your resting metabolic rate so then your TDEE goes up automatically.3
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I am not a fan of exercise either. Have started and stopped different things a dozen times over the past 2 years.
The thing I stick with the longest (a whole 8 weeks or so!) was weight lifting. I liked it more than anything else. I think it's because it felt more productive.
The only reason I stopped was because I had to let my gym membership go while I wasn't getting much work in the slow season.
Just started back up today though!1 -
I know that strength training is important but right now I just can't get interested enough to make it a priority. Walking, for me, is exercise plus meditation so it's easier to work it in.4
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LowCarb4Me2016 wrote: »I know that strength training is important but right now I just can't get interested enough to make it a priority. Walking, for me, is exercise plus meditation so it's easier to work it in.
YESSS. I know, like really know I need to do more strength training. I hate it. ug. Running, I'm all over that. maybe I'll run with arm weights or something. bah.
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LowCarb4Me2016 wrote: »I know that strength training is important but right now I just can't get interested enough to make it a priority. Walking, for me, is exercise plus meditation so it's easier to work it in.
YESSS. I know, like really know I need to do more strength training. I hate it. ug. Running, I'm all over that. maybe I'll run with arm weights or something. bah.
I have all the equipment for heavy lifting in my garage. Seriously. I even did a round of New Rules of Lifting for Women but I did not really enjoy it. I have a couple of DVDs that do dumbbell routines, can't get into it. I did get a pretty good upper body workout a couple of weeks ago pulling up carpet, though. That was actually fun.2 -
maybe I'll just start doing reps with the laundry detergent or milk when I go to Costco.......2
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I do both resistance exercise, and cardio. Recently added a weighted Hula Hoop that I am enjoying.1
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HermanLily wrote: »I do both resistance exercise, and cardio. Recently added a weighted Hula Hoop that I am enjoying.
Now this I could maybe get into, though most of my calorie burn will probably be from laughing at myself.
Wondering if a person can get a job pulling up carpet.0 -
Lunges are the devil.1
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LowCarb4Me2016 wrote: »Lunges are the devil.
I will just say leg day is the devil.0 -
had leg day yesterday, today it hurts to get out of my chair at work... just sayin'1
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I have a DVD works the legs but I can't for the life of me understand why I need to do 6 types of squats, working all leg muscles and the butt, as Gilad so cheerfully points out, and then do lunges. My current walking route includes stairs so I figure that's enough for now, lol.0
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Cardiovascular gives you lung power and strength tng get gives you muscle power. Both are important. So is flexibility. Don't choose, do some of each. If you do circuits with weights, it has some cardiovascular benefit also.2
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The more muscles you have, the more calories you burn just doing nothing. Cardio is good for your heart and lungs and also burns calories. I do about 15 minutes of the elliptical and then 6-9 machines, 5 sets of 12 on each. And then I do another 10-12 minutes of cardio. I try to do this most days. On the weekends I hike for a couple hours. Lifting and cardio are important, as well as variety in exercises. Once you get started, you'll love it. You'll need it. You'll always be glad you did it. Getting stronger and adding more weights or resistance or going faster, these things are the true joy of exercise, not how you look. Do both. Just start. Nothing to it but to do it. Get videos or YouTube some stuff if you don't know where to start. Just get your heart pumping! You can do it!2
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cstehansen wrote: »LowCarb4Me2016 wrote: »Lunges are the devil.
I will just say leg day is the devil.
I don't like lunges cuz it hurts my knee but I love leg day! I do leg day every other day! It's rough, and my legs are always sore, but it makes me feel so good
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Kettle bell love it- weight & cardio- learned to like running which is surprising-hate burpees - but hey just saw this pole workout- wow was she strong! Looked like fun but I'd probably get dizzy1
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LowCarb4Me2016 wrote: »Lunges are the devil.
Omg YAS! I loathe lunges and seems all the vids/trainers love them UGH
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LowCarb4Me2016 wrote: »Lunges are the devil.
Omg YAS! I loathe lunges and seems all the vids/trainers love them UGH
I'm guessing some orthopedic surgeons could name their 36 foot cabin cruisers "The Lunge." Lunges done incorrectly (the way 99% of us do them) are bad news for our poor, unprotected joints.1 -
I take a class at the gym 2x a week that we call Pump. It is mostly strength training, but with a bit of cardio mixed in. Love it!!! Then 1x a week I take a TRX class, there are straps that hang from the ceiling and you use your body weight for resistance exercises and they mix in cardio. Weather permitting I try to take a 3 mile walk each day. I feel it's a good balance.3
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cstehansen wrote: »LowCarb4Me2016 wrote: »Lunges are the devil.
I will just say leg day is the devil.
I don't like lunges cuz it hurts my knee but I love leg day! I do leg day every other day! It's rough, and my legs are always sore, but it makes me feel so good
Me thinks thou art a masochist!1 -
Thanks again for all the great info!0
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