strength AND aerobic training

hmadrone

I'm a big fan of strength training. I've been doing it (largely high intensity super slow) for close to 30 years now, and I love the macha feeling that lifting and muscles give me.

However, I keep seeing people posting that you only need strength training to shed fat, and I think that's almost exactly backwards.

Take this study as an example:

http://jap.physiology.org/content/early/2012/09/26/japplphysiol.01370.2011.full.pdf+html

This is the largest randomized study of the effects of resistance training versus aerobic training on weight loss and body composition. To cut to the chase, aerobic training, not resistance training, reduces body and fat mass while resistance training builds lean body mass.

If you want to shed fat, aerobic training gives you more burn for your workout minute. Aerobic training also improves cardiovascular health and stamina.

Strength training is essential to preserve (and increase ) lean body mass. Strength training also improves bone density. Dr Miriam Nelson's research shows that strength training can reverse bone and muscle loss in the elderly. Strength training leads to better quality of life as we age, as well as keeping us capable and independent for longer.

We need both kinds of training to stay healthy lifelong.

I do 45-60 minute aerobic workouts 3-5 times a week, and a high intensity super slow weight workout that works all muscle groups in my body 2-3 times a week. Health permitting, I've used this combo for the past 20 years and intend to keep it up for the next 80.

Dance is the most effective and fun form of aerobic exercise I've found. A good dance class will get you moving and work your entire body. It's especially good for toning the thighs, core, and posterior. It also helps by working the lateral stabilizing muscles that you need for balance and to prevent injury.

When choosing a weight workout, look for one that works antagonistic muscle groups and that develops the body evenly. If you focus only on the big muscle groups and ignore the smaller ones that work in opposition to and support them, you are much more prone to injury and nagging back and joint problems.

I like to lift super slow because it loads the muscles up more and forces me to focus on good form throughout the lift and release. Good form is essential to avoiding injury and building muscle.

alweinberger18

I believe that having a muscle growth is important, I've
been doing it slowly and consistently for the last 10 years,
but it's not all about building bigger muscles by weight lifting etc.

I agree with Rusty Moore (Visual Impact Muscle Building).
His emphasis is on making you feel good while having full
muscles at the same time.

I think this is an important issue.
Do it the right way, but first of all feel good with what you are doing.

I found a review of Rusty Moore's product here: http://yourdreamsbody.com/visual-impact-muscle-building-product-review/
You may find it interesting.

While visiting this website I also found a free bodybuilding E-course.
I can't tell you yet if it's worthy, I've just joined, but it's free
so I believe it's OK. I'll let you know if I find anything interesting, reading this E-course...

lwagnitz

I think both are important. I was an athlete, in several sports, and in everyone of them we did cardio and strength training.