Regardless of America’s search for the quick fix for their health and fitness woes, the answer to long term success never seems to be the easy way out. Although the answer to the question, "Should I do cardiovascular or strength training?" is, as you would guess – "BOTH," there is good news. By doing both cardiovascular and strength training, you can achieve general fitness and weight loss results more quickly and efficiently, and have a better chance at long term success by doing so. (However, some researchers say sport specific and performance training may be inhibited by doing both, depending on the training method). Does this mean you will need to spend 7 days a week in the gym, for four hours fitting it all in? Absolutely not! Most often, people believe that lengthy exercise sessions of cardiovascular exercise are the most efficient way to achieve your weight loss goals. This is simply not the case. You can actually achieve more long term success, more quickly, by making your cardiovascular exercise 20-45-60 minutes in length, and then adding in a simple strength training workout a few days a week. For more information on exercise recommendations for your fitness level, visit our website pages discussing target heart rate and the FIT principle. Keep in mind however, that as a whole, cardiovascular training is considered the foundation of exercise, and should be in your program. For weight loss and daily functioning, strength training also plays a key role to increase your metabolism.

• Cardio
  • Need at least 3-5 days/week for 20 to 60 minutes
  • You should work between 65% to 90% Max. Heart Rate, depending on fitness level. Calculate Target Heart Rate prior to beginning, and be realistic in classifying yourself into a fitness category.
  • Interval training vs. endurance training – Interval training is intended to challenge the anaerobic energy systems. Interval training is done typically with short bouts of intense exertion followed by longer periods of less intense exertion. For instance, running for 1 minute as hard as you can, and then jogging 4 minutes at a moderate pace, and continuing this alternating for several cycles. Intervals can be done in a long interval fashion, or shorter interval fashions depending on goals. Speed, sport and high performance drills are done often in intervals, but maximum fat burning potential can also lie within interval training. You should consult a fitness specialist before beginning interval training. Endurance training is done at a lower intensity level, but for an extended amount of time, typically sustained more than 45 minutes.
• Resistance Training
  • Need at least 2-3 days/week
  • Session: No longer than 45 minutes
  • Lift major Muscle groups 2-3 times each (Sets)
    • strength: 8-12 repetitions
    • endurance: 12-15 repetitions
  • Repetition: Actual Number of times you lift a weight
  • Set: Number of completed Repetition groups
  • "Last three repetition rule" – The last three repetitions of each setshould be difficult to finish. If it only slightly uncomfortable, you need to bump your weight or your sets/repetitions up. If the last three repetitions were painful or not attainable, you may need to decrease weight or repetitions of at the least one set.
  • You can manipulate the division of body parts, rest time between sets and order in which you place your exercises, to achieve differing results. A fitness specialist or personal trainer can assist you in maximizing your program.
  • Remember with all strength training –
    • Do not lock knees or elbows
  • Keep all movements slow and controlled
  • Breathe out on the contraction and breathe in on the relaxation
  • Keep head, neck, and spine in alignment
  • Do not compromise form when muscles are fatigued