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Cardio vs. weights?
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frisbee_mom posted:
I've always been active and eat pretty healthy, except for my weakness for ice cream! I'm approaching 40, work full-time, and have 2 kids. I make it to the gym 3-4 times/week. I consider myself to be very fit but would like to lose 10-15 pounds. To maximize my time and effort at the gym, what is the best combination of cardio and weights? Should I aim for just cardio (~6-mile run on treadmill) a couple days then just weights/resistence a couple days, or would it be more effective to try to do both whenever I make it to the gym? I also take a yoga class once a week. I am trying to make incremental changes to my eating patterns, including eliminating the nightly bowl of comfort ice cream once the kids are finally in bed. Any other sugggestions?
7 Replies |Watch This Discussion | Report This| Share this:Cardio vs. weights?I've always been active and eat pretty healthy, except for my weakness for ice cream! I'm approaching 40, work full-time, and have 2 kids. I make it to the gym 3-4 times/week. I consider myself to be very fit but would like to lose 10-15 pounds. To maximize my time and effort at the gym, what is the best combination of cardio and weights? Should I aim for just cardio (~6-mile run on treadmill) a couple days then just weights/resistence a couple days, or would it be more effective to try to do both whenever I make it to the gym? I also take a yoga class once a week. I am trying to make incremental changes to my eating patterns, including eliminating the nightly bowl of comfort ice cream once the kids are finally in bed. Any other sugggestions?
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Tomato05 responded:
It sounds as if you have a good strategy and if you persist, you will surely lose those extra pounds.

I suppose it varies from person to person how they allocate their cardio/weights time at the gym; people have different preferences.

What worked for me (but I'm recovering from an injury at the moment, so no vigorous program until much later) was the following:
- Long cardio session (I was doing 80 min, but 60 should be enough) on 3 days, followed by some stretching and abs exercises.
- Shorter cardio session 2 or 3 times a week (35 min.) - maybe interval training on 1 or 2 of them.
- On the days I did the shorter cardio, I also did 1 hour of weight training.

This works out at 5 or 6 times a week. I f you can only get to the gym 4 days, maybe do 2 days long cardio, and 2 days shorter cardio followed by weights. On your non-gym days you can maybe incorporate other forms of cardio like walking or other activities.

Good luck with staying away from the ice cream!
Report This| Share this:Cardio vs. weights?It sounds as if you have a good strategy and if you persist, you will surely lose those extra pounds.<br /><br />I suppose it varies from person to person how they allocate their cardio/weights time at the gym; people have different preferences.<br /><br />What worked for me (but I'm recovering from an injury at the moment, so no vigorous program until much later) was the following:<br />- Long cardio session (I was doing 80 min, but 60 should be enough) on 3 days, followed by some stretching and abs exercises.<br />- Shorter cardio session 2 or 3 times a week (35 min.) - maybe interval training on 1 or 2 of them.<br />- On the days I did the shorter cardio, I also did 1 hour of weight training. <br /><br />This works out at 5 or 6 times a week. I f you can only get to the gym 4 days, maybe do 2 days long cardio, and 2 days shorter cardio followed by weights. On your non-gym days you can maybe incorporate other forms of cardio like walking or other activities.<br /><br />Good luck with staying away from the ice cream!
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Rich Weil, MEd, CDE responded:
Doing both resistance exercise and cardio is ideal. You'll build strength and endurance, strengthen your cardiovascular and respiratory system, maintain your metabolic rate (muscle burns most of the calories), and plenty of other benefits. You can lift 2-3 days a week and do 30-40 minutes of cardio on those days, and then on the off-days from lifting you could do the 10-K if you want. I don't see a problem with ice cream as long as you count it into your daily calorie intake if weight loss is one of your goals. You can post your diet- and nutrition-related questions to these WebMD Communities:

http://boards.webmd.com/webx?50@@.5983fdc8

www.webmd.com/health_and_wellness/diet_and_nutrition.htm

http://boards.webmd.com/.5987f431/

Take care,
Rich
Report This| Share this:Cardio vs. weights?Doing both resistance exercise and cardio is ideal. You'll build strength and endurance, strengthen your cardiovascular and respiratory system, maintain your metabolic rate (muscle burns most of the calories), and plenty of other benefits. You can lift 2-3 days a week and do 30-40 minutes of cardio on those days, and then on the off-days from lifting you could do the 10-K if you want. I don't see a problem with ice cream as long as you count it into your daily calorie intake if weight loss is one of your goals. You can post your diet- and nutrition-related questions to these WebMD Communities:<br /><br /><a href="http://boards.webmd.com/webx?50@@.5983fdc8">http://boards.webmd.com/webx?50@@.5983fdc8</a><br /><br />www.webmd.com/health_and_wellness/diet_and_nutrition.htm <br /><br /><a href="http://boards.webmd.com/.5987f431/">http://boards.webmd.com/.5987f431/</a> <br /><br />Take care,<br />Rich
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frisbee_mom replied to Rich Weil, MEd, CDE's response:
Dr. Weil,
Thank you for the feedback, I appreciate it. Many of the days I make it to the gym I try to do both cardio/resistence, but was wondering if that maximized the limited time I have to work out - I guess it does. I was worried that if I only have 45-60 minutes before work, I should really focus that time on either running or lifting. Your response is reassuring that splitting the time is an effective approach.

Thanks
Report This| Share this:Cardio vs. weights?Dr. Weil,<br />Thank you for the feedback, I appreciate it. Many of the days I make it to the gym I try to do both cardio/resistence, but was wondering if that maximized the limited time I have to work out - I guess it does. I was worried that if I only have 45-60 minutes before work, I should really focus that time on either running or lifting. Your response is reassuring that splitting the time is an effective approach.<br /> <br />Thanks
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frisbee_mom replied to Tomato05's response:
Thanks for the feedback and support. I wish my schedule allowed for me to get to the gym 5-6 times a week! However, I try to make the most out of the time I have when I make it, and do try to squeeze other activities in. Best wishes for a speedy recovery from your injury.
Report This| Share this:Cardio vs. weights?Thanks for the feedback and support. I wish my schedule allowed for me to get to the gym 5-6 times a week! However, I try to make the most out of the time I have when I make it, and do try to squeeze other activities in. Best wishes for a speedy recovery from your injury.
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Anon_233625 replied to frisbee_mom's response:
Maybe buying a home trainer would be an option? I don't have time to go to the gym 5-6 times a week either, so I bought an elliptical home trainer, a set of weights and a yoga mat - all I need for all types of exercises I do and this way I can do it nearly every day, even if it is only for 20-30 minutes. Other than that, the best way to get enough physical activity for me is to make it part of my life - I walk and bike to get places. I realize this may not be possible for everyone though, as it depends on the geography and culture of where you live; whether distances are walkable and whether it is bicycle-friendly..
Report This| Share this:Cardio vs. weights?Maybe buying a home trainer would be an option? I don't have time to go to the gym 5-6 times a week either, so I bought an elliptical home trainer, a set of weights and a yoga mat - all I need for all types of exercises I do and this way I can do it nearly every day, even if it is only for 20-30 minutes. Other than that, the best way to get enough physical activity for me is to make it part of my life - I walk and bike to get places. I realize this may not be possible for everyone though, as it depends on the geography and culture of where you live; whether distances are walkable and whether it is bicycle-friendly..
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Rich Weil, MEd, CDE replied to frisbee_mom's response:
You're very welcome. Good luck with your training.
Report This| Share this:Cardio vs. weights?You're very welcome. Good luck with your training.
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brunosbud responded:
You are very active, you work full time and you work out, hard. If you are like most of us, you will incrementally slow down as you approach 50 and 60. It will be tough to increase calorie loss going forward, imo.

To lose that 10-15 pounds, realistically, it would be much wiser to attack it from the diet end. Processed food, beverages and flavorings have way too much sugar. It's obvious you are being smart about how much processed stuff you eat, but I would try to shed a bit more (out of your diet) and drink water, exclusively. ie. the beloved restaurant food.

The more sugar aware you become, the better health habits your children will inherit. It will be easier for them when they become young adults to stay away from the tons of junk they will see in college.

These boards are seeing more and more young people suffering from obesity and Type 2 Diabetes, everyday. It is so sad.
Report This| Share this:Cardio vs. weights?You are very active, you work full time and you work out, hard. If you are like most of us, you will incrementally slow down as you approach 50 and 60. It will be tough to increase calorie loss going forward, imo.<br /><br />To lose that 10-15 pounds, realistically, it would be much wiser to attack it from the diet end. Processed food, beverages and flavorings have way too much <i>sugar.</i> It's obvious you are being smart about how much processed stuff you eat, but I would try to shed a bit more (out of your diet) and drink water, exclusively. ie. <i>the beloved restaurant food.</i><br /><br />The more sugar aware you become, the better health habits your children will inherit. It will be easier for them when they become young adults to stay away from the tons of junk they will see in college. <br /><br />These boards are seeing more and more young people suffering from obesity and Type 2 Diabetes, everyday. It is so sad.
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