strength training vs cardio - exercise in maintenance

mpf1

Hi All, I have not been in a group before, but glad to have been steered to this one! (thanks Robin!). I initially lost weight w cardio alone, but feel I've gotten in much better shape with Jillian Michael's tapes with some strength. I just bought 2 Bob Harper work out tapes, and even the one titled cardio is mostly lifting. My HRM says it doesn't burn a lot of calories, but it is seriously hard! I bet that even if my heart rate isn't up, its building major muscle. What do you all do regarding strength & weight training, and balancing cardio with strength if you do both?

Glad to hear any exercise strategies!!!

pelleld

I'm doing a bit of both. I walk outside weather permitting and do either the treadmill or the recumbant bike if its yucky outside. Then I do either weight machines or resistance machines (alternate days). So I do some cardio and some strength each day (Mon - Fri), at the gym. On Saturdays I do a Jillian DVD. Sunday is a rest day. Even thouh I am done losing (I hope!), my body is still changing, so I figure I'm not "done" yet

basschick

Now that I'm on maintenance, I'm focusing more on toning and strength training than when I was losing. I lost a lot of muscle along with the fat and I've still got a flabby lower belly that is getting smaller but just won't seem to go away.

Robin1117

Hi there mpf! We are so similar--I did the same thing--just cardio during weight loss, but now as you know I'm doing a lot of similar things as you. I try to do one day of circuit training, then maybe a day after that w/just the elliptical, or a hike, then back to circuit training. I feel better if I do the strength exercises every day--definitely stronger--but I'm mixing it up because I do not take a rest day and almost feel like zoning out on the elliptical for 45 minutes is a break compared to some of the strength exercises--even if the burn is not nearly as much. Also, I have a theory that if I do strength every day, my burn gets worse than if I skip a day. I haven't gone back to see if it's really true, but it seems that way.

MissMaggie3

Hello! I lost weight with a mix of JM's DVDs and some extra cardio; I have an exercise bike set up in front of the TV which I generally use after some kind of circuit training. Now that I'm in maintenance, I'm upping the strength training though, and am just about to crack open my first Bob Harper DVD. The plan for the soon-to-arrive heavy eating days over the holiday period is to think of them as muscle building time, so am going to try to incorporate some heavier weights on those days that I go way over maintenance level.

JoMFrasca

Hi everyone. When I first started my weight loss program, I mostly did cardio -- elliptical and bike machines, walking. Then I started adding some gym classes. First was a mostly cardio one -- Cardio Kickboxing. Then I added some strength training classes, one called Strong and another called Definitions. Finally, I added a weekly session with a personal trainer.

My routine now, which I try to mix up so it doen't become "routine," is 2 strength training classes, 3 cardio and a strength training session with my personal trainer. Yesterday, I added a yoga class to the mix at the suggestion of my trainer. I also do a boot camp class sometimes. Once in a while when I don't feel like going to the gym I will do an online fitness video. I agree that the Jillian Michael ones are great.

Once I added strength training, it really boosted my weight loss, but also my loss of inches. I got a lot smaller than I had planned! In just the last month while in maintenance I went down another clothing size. I also realy improved my strength level in measurable ways. I can hold a plank now easily for a minute, can do a side plank and real push ups. When I started, none of athat was even a remote possibility.

Strength training is an essential part of a weight loss/weight maintenance program. My new goal, now that I have lost all the weight, is to increase my muscle mass and strengthen my core. Being strong feels great, boosts your metabolism and allows you to do things you could not do before..

bizco

I lift heavy weights 3x per week (M-W-F). When I'm done lifting on Mondays & Wednesdays I also do 15 minutes of interval training on one of the cardio machines at the gym.

Then once or twice a week (non-lifting days) I'll workout to a cardio DVD at home.

mpf1

It is so great to hear your experiences and get your ideas! I found out about the Jillian Michaels workouts on MFP, and LOVE them. I just started some kickboxing to shake it up for my cardio, and love that too.
I just started on some Bob Harper DVDs, and they are so HARD!

Robin, we do seem to be on the same track-- let me know what you like if you try something new! and Maggie-- let me know what you think of Bob! I am so sore! my HRM says its not that much of a burn, but I beg to differ!!!

glad to hear about any workouts you like. Last winter, I did the elliptical every single day and was bored! plus, it might be my imagination, but I think my metabolism is faster with the strength training. Plus, I have muscles!

Take care all!

MissMaggie3

Bob Harper - well! I thought I was reasonably fit, but after 40 minutes of the strength DVD I just knew I couldn't do a minute more! I've only got the strength one, but it certainly is much harder than Jillian, I would say. I notice that he uses some old school calisthenic-type moves in there, along with those holds, and I think these work well for me. But altogether, I do like the fact that I've found something which is very challenging, as it seems I have a highly competitive nature (I didn't know this before!). I really hope I can get to the stage where I'm able to do the whole thing reasonably comfortably, but we will see. A whole hour is quite a big commitment, instead of Jillian's 25 minutes or so. @mfp - which ones have you got? Would you recommend anything other than the strength one?

Gwendalyne

I do both cardio and strength training. You def want to have some lean muscles..I have done p90x and Insanity

gailosborne

plus, it might be my imagination, but I think my metabolism is faster with the strength training. Plus, I have muscles!

Take care all!

It isn't your imagination... strength training has a good afterburn as well as what you burn doing it. Muscle burns more cals too.

JoMFrasca

I just started some kickboxing to shake it up for my cardio, and love that too.

I LOVE kickboxing! I stumbled on to it by accident. I tried a step class at my gym, which turned out to be advanced and way beyond me as a beginner. But I noticed the next class was jammed full so I stayed and watched. It is called cardio Kickboxing and it is an hour of fast moving, high energy fun and you end up just drenched. My instructor is the best! Not all of those classes are as great so you do have to shop around. To anyone in North Orange County, CA, take a class from Pierre Pasa and you will love it (he teaches at various places on Orange, Anaheim Hills, Brea and Yorba Linda). He is trying to get a DVD done and if he does, it will be great.

I never thought of myself as a Kickboxing type but there is just something about matching the moves to the music that is very invigorating and fun... which is the best combo for exercise since it keeps you wanting to do it.

alyssa92982

Once I hit maintenance I cut down on the cardio. I did a round of p90x which built a lot muscle and my weight stayed the same. Currently doing another round of p90x

mpf1

Maggie, I agree-- I have Inside Out pure burn, and the beginner version is hard for me! I'll keep working on the full one but can't do the hour long one yet.
I also have Ultimate Cardio Pure burn, which I think also seems primarily like strength to me. after L3 of the 30d Shred, and L4 of Ripped in 30, I am truly humbled by these.
I am pretty sure p90x would kill me, but I also don't think I can commit the time...

Robin1117

yeah, I'm w/you mpf, I think P90x would be a mistake for me although I'm intrigued.

I definitely need something new, I have been doing my current workouts since late summer and although I like them, could use a little new input. But now I'm a little scared of Bob Harper too!

Jo, do you have a recommendation for a kickboxing DVD or do you just take classes? One of my other MFP friends recommended Cathe to me me but I'm not sure which one would be a good place to start. Has anyone here tried anything of her workouts?

mpf1

Robin, I think you would like Bob Harper. and if you like BFBM, the biggest loser cardio DVD w/ Bob, Jillian, and another trainer Kim is a nice change for a 40 min cardio about the same intensity

JoMFrasca

Robin, I just take a cardio kickboxing class and have not done any videos. But I think you are right to ask around for recommendations because not all instructors are equally good. I have taken 2-3 different classes and there is one guy who really stands out, is high energy, gets you to really work out while keeping it interesting. He does not yet have a DVD but he is in the process of working on that as a project so I will keep you posted. When taught correctly, it can be a blast!

On Edit: i found a thread where they talk about kickboxing at home --
http://www.myfitnesspal.com/topics/show/381217-kickboxing-at-home-no-tae-bo?hl=Kickboxing#posts-5211209

MissMaggie3

I think you would like Bob Harper too Robin; if I can do it, I'm sure you can. I just stop for a break when it gets too much, and think that I'll get better over time. I also thought about P90X but discounted it because of a) expense, and b) the strict regime (I like to be in control of how much I do and when).

MissMaggie3

Just to add to the previous conversation, I just did Bob HArper strength all the way through. I realised that I was using some fairly heavy weights, so switched back down to 1.5ks (i.e. 3.3lbs each) and it was absolutely fine. In fact, perhaps a little too easy. Need to get another pair of weights, between 1.5 and 3ks. Sorry, don't want to hi-jack this thread and make it into a Bob Harper thing - I'll shut up now! Just wanted to let you know it is do-able.