2004/06/10, 09:41 PM
Check other posts, there is a lot of information there, but to give you the "skinny", what I am understanding is do your weight training FIRST, then do the cardio after or later in the day. Weight training will encourage the muscle growth and muscle burns more calories (a continual burn so to speak) while cardio is burning while you are working out.
Cardio will look for the fat first if there is sufficient supply, it will go for that, AS LONG as you keep your heart rate within your limits - know them, for example a baseline is 220 minus your age (220-age) but that is your MAXIMUM heart rate, which you should not attempt, as even very active individuals should stay within 80-90% of their MAXIMUM heart rate. Beginners should stay within 50-60% and moderate is 60-70%. If you go over, your body will freak out and want that muscle and all your sweat and fast heart beats will be for nothing except exhaustion and often a build up of lactic acids which will make you sore! For example:
If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress, exercise in the healthy heart zone which is 50-60 percent of your maximum heart rate.
If you already exercise regularly but are aiming to lose body fat, exercise in the weight management zone which is 60-70 percent of maximum heart rate. Build up to a work out of an hours continuous exercise.
If your goal is to improve aerobic capacity or athletic performance, exercise in the aerobic zone which is 70-80 percent of maximum heart rate.
Competitive athletes may need to add interval training sessions during the week in the anaerobic threshold heart rate zone, which is 80-90 percent of maximum. This high intensity exercise helps train muscles to handle lactic acid.
However, train sparingly at these upper limits. Exercising regularly at a heart rate intensity that is too high does not produce additional aerobic benefits and increases the possibility of an athletic injury. Interval training and anaerobic threshold workouts require a high degree of fitness, and is not necessary for general fitness training.
-------------- Veda
MISERY IS OPTIONAL
HAVE A GREAT DAY!
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