Be Patient with Weight Training

Although weight training doesn't burn the same number of calories as aerobic training, it does increase your overall muscle mass. That in turn increases metabolic activity and more calorie burn. As mentioned in the previous post, combining strength training and cardiovascular training is a one-two punch to help improve overall fitness. One key to being efficient with both components is doing a strength-training circuit which incorporates a full-body workout and short bursts of cardio activity. See the circuit training workout from Shape Magazine below.

www.shape.com >> Articles - 30 minute total body workout

www.shape.com >> Articles - 30 minute total body workout

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Women Focus on Cardio, Men on Strength

I read many health magazines and there seems to be a bias. Men's magazines emphasize strength training over cardio; women's magazine emphasize cardio over strength (until very recently). Why not do like Deion Sanders and have both! Don't substitute one for the other but incorporate both into your workouts. An ideal routine would be to have 3-4 cardio workouts (varied duration and intensity) with 2-3 strength-training sessions per week. You can fit these in on the same day or alternate strength and cardio sessions throughout the week, depending on your time constraints. This strategy helps keep weight off by burning calories during the activity (cardio) and after the activity (strength training builds muscle = higher metabolism).

Don't Have Time to Stretch, Think Again

When pressed for time, stretching is the first item to go in a workout. It doesn't have to be that way. With some restructuring of your workout time you can fit stretching in even when you have a limited amount of time. Always warm-up and cool-down for about 5 minutes prior to any cardio workout session. This warm-up is usually a lower intensity version of your chosen cardio activity. These warm-ups and cool-downs optimize your stretching so you can get through a basic stretch routine at the end of your cardio workout in about 6-10 minutes. When doing strength training fit in your stretches between sets and focus on the muscle group you are working (see my previous post on active recovery). Consider integrating small stretching sessions throughout your day (see previous post on workplace exercise). Look for stretches that give you the most bang for your buck; focus on the areas that are consistently tight when time is limited.

Is It Time For A Change Up?

Have you been working hard and consistently but not seeing more results? Take heart, with a few small tweaks to your workout you can start seeing improvements. If you are a beginner and have reached a plateau, it's time for change! Your body has finally adjusted to your workout and you have reached an impasse. Vary your strength training by changing from machines to free weights (or the opposite). If you have been using barbells, try the same exercises with dumbbells or maybe a cable machine. Experiment with changing how many sets, repetitions, weight or exercises you do and see what works. As far as your cardio workout, vary the duration, intensity or activity to challenge your endurance. Try working on the treadmill, bike, and rowing machine all in one session or alternate from day to day. Before long, you will be able to identify when a current workout needs to be reworked to increase its effectiveness again.