strength training focus

jonbobfrog

I replace my cardio with an hour long strength training session one day each week. I've been focusing my strength training on my arms, back, and core . . . I was thinking that my cardio exercises (walking, the elliptical trainer, and swimming) work my lower half enough that I don't need to include them so much in my strength training. Do you think this is the case or do you think I should start working on my lower body too?

chuisle

I replace my cardio with an hour long strength training session one day each week. I've been focusing my strength training on my arms, back, and core . . . I was thinking that my cardio exercises (walking, the elliptical trainer, and swimming) work my lower half enough that I don't need to include them so much in my strength training. Do you think this is the case or do you think I should start working on my lower body too?

I don't think you should be thinking of strength training as being for your upper body (I used to). Strength training and cardio are fundamentally different exercises. Try to do cardio and strength training that involve all your body.

Examples: google bodyrocks.tv cardio for good full body cardio and go to figureathelete.com for examples of why full body, compound strength training is best (unless you've been lifting for 1-2 years)

jonbobfrog

Let me rephrase . . . when I lift weights, I lift weights that specifically target my upper body and core muscles. Should I be doing weight related lifting involving my legs, or does my cardio work them enough?

rachmaree

I would spend some time doing legs also... they are a big muscle group, so you can use a lot of energy working them. Instead of doing hour long sessions, why not do 40 minutes of strength training and then cardio for 20 minutes? Good way to blast some fat

aippolito1

Definitely work your legs with weights! The elliptical and running has really only benefited my waist as far as slimming them down. The muscles I've built in my legs are JUST from working them with weights. I noticed a big difference in them when I started working them harder with weights. Trust me, you want to work those legs with weights!!! Or even just bodyweight exercises for your thighs such as squats, lunges, etc.

kayleeblue

I do squats for my lower body but also added weights to that. I use weights when I squat and when I stand up I lift them above my head. I only use 2 10 pounders right now but will increase soon. I also do punches with squats with weights. That works as a cardio and strength training. Good Luck. add Me if you would like.

Mustang_Susie

Do both cardio and strength back to back and work all your muscles groups when you strength train-you will burn more calories, tone and strengthen more quickly and then have more efficient cardio work outs.
I've been told that a cardio work out continues to burn calories for only about an hour after you are done but strength burns for 48 hours afterwards.

Azdak

I replace my cardio with an hour long strength training session one day each week. I've been focusing my strength training on my arms, back, and core . . . I was thinking that my cardio exercises (walking, the elliptical trainer, and swimming) work my lower half enough that I don't need to include them so much in my strength training. Do you think this is the case or do you think I should start working on my lower body too?

In general, with the type of routine you describe, cardiovascular exercise is not a substitute for strength training. Here's a good way to think about it from a physiologic standpoint:

In order to achieve sustained strength gains, you need to work the muscle to a point of momentary "failure" within 10-15 repetitiions. How could a cardio exercise -- in which you perform hundreds or thousands of repetitions without reaching "failure" have the same effect? Answer: it doesn't.

Do some lower body strength as well. It will actually improve your cardio performance.

katt742

I think it depends. I jog and my quads and hamstrings are solid and cut. I started doing squats and lunges in the winter (I love me some squats) and my legs got HUGE. Muscular...but too big for my liking.

So now I just jog and jog steps...it works my lower half as well as giving me a great cardio workout. Everyone's body is different...you may need to do lower body strength training to see results.

reepobob

I replace my cardio with an hour long strength training session one day each week. I've been focusing my strength training on my arms, back, and core . . . I was thinking that my cardio exercises (walking, the elliptical trainer, and swimming) work my lower half enough that I don't need to include them so much in my strength training. Do you think this is the case or do you think I should start working on my lower body too?

In general, with the type of routine you describe, cardiovascular exercise is not a substitute for strength training. Here's a good way to think about it from a physiologic standpoint:

In order to achieve sustained strength gains, you need to work the muscle to a point of momentary "failure" within 10-15 repetitiions. How could a cardio exercise -- in which you perform hundreds or thousands of repetitions without reaching "failure" have the same effect? Answer: it doesn't.

Do some lower body strength as well. It will actually improve your cardio performance.

Listen to Azdak...the dude is a guru...