Cardio first, or last?

What is the optimal structure for a workout?  My continuous and obvious answer:  any way you will do it.  Consistency is the key to your success.  Keep coming, keep putting the effort forth, and results will be forthcoming.

However, if you have been doing that, is there a way to structure your workout to get even better results? 

Most of the clients that work out with me regularly know that I'm a big fan of mixing it up.  I like to mix up the exercises, but I also like to work in short segments that include cardio in the middle of the weights.  Why?  Ah, first, you get done in a reasonable amount of time.  Secondly, you get a higher intensity workout, burning more fat and calories overall.  Check out the statement below, and let's explore another possibility.

"Efficiency is the key when structuring any workout, so long-duration cardio should not be done in the beginning of the session," says certified strength and conditioning specialist Jim Smith. "The most intensive training should be done first in the workout, when you are at your best."  This is actually consistent with the structuring of high intensity plyometric training, as I learned in my NESTA Speed Agility and Quickness Certification.  Put the hardest most grueling things first, because as you tire, your form can fail, increasing your risk of injury.

It is also true that you burn through the stored sugars, and then 20-30 minutes into your workout, you begin to burn the fat. The source of energy shifts.  I do believe, however, that this will work for you, regardless of which way your structure your workout, because you will shift energy stores at this point regardless of the type of exercise you are doing.

According to Kat, a senior member at ACE (American Council on Exercise):  

"You are going to hear two different opinions on this one. One supports doing cardio after strength training because if you do it first, you may be too fatigued to put your all into the strength workout since you will have used a good deal of carbs to fuel the cardio. Also, because strength training uses carbohydrates as the primary fuel source, you will theoretically burn more fat doing cardio after. The other supports doing it first to truly warm up the body for intense lifting. Personally, I do my cardio after strength training because I find that doing 30-45 minutes of cardio first poops me out for weights. With my clients, I incorporate the two together in a circuit style. We do one or two heavy lifting exercises, then do 2-3 minutes of cardio. This is time efficient and burns a lot of calories in the one hour."

So what's best?  First, any exercise you are willing to stick to.  Second, the circuit style, incorporating short 1-3 minute cardio intervals with the weight lifting, being sure to include a 5-10 minute warm up (to prevent injury), and a 5-10 minute cool down/stretch segment, to lengthen and restore muscles after the hard workout.

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What type of training is best?

The type of training modalities that you or your trainer choose shouldn't be based on the exercises they use on "The Biggest Loser", or what Shaun T. uses on his Insanity workout, or even Jillian Michaels' "Shred" program.  They should be based on what is best for YOU.  That's why they call in Personal Training.

To be sure, there are great exercises in all of those programs, and they will work for many people.  But you also need to be aware of your own limitations.  Allow me to explain.  If you have had recurrent knee problems, then many leg exercises can be problematic, and finding one that works AND is comfortable can be a challenge.  So picking up a cookie cutter program to do may not work for you.

Or what if you are 100 pounds overweight (as I have been!  Well, actually...more).  Your body may not tolerate the same level of activity initially that someone with 20 pounds to lose might. 

The best exercise of all is the one you will do.  The program that has the best balance of exercises that work, both subtly and more overtly, and that you can and will do on a regular basis.  That said, incorporating some compound movement is helpful when tolerated well.  A squat with a bicep curl, or a walking lunges with an overhead press.  These will get your heart rate up into the training zone, and also give you the benefits of weight training/weight bearing exercise. 

Whatever you choose, be sure it is something you will stick with for the long haul, because ultimately, consistency is the key to your success.
Melissa

Yet another reason for MEN to stay active...

As long as I've been a trainer, I've struggled to persuade people to be physically active.  Even in my own family, it's a constant struggle to keep everyone moving.

Well here's a new one that will most certainly get some attention: Men who exercise are less likely to experience sexual dysfunction as they get older.

Analyzing data from surveys of nearly 32,000 men ages 53 to 90, researchers concluded that men who were the most physically active were least likely to become impotent. According to Eric B. Rimm, an associate professor at the Harvard School of Public Health, men who ran at least three hours per week appeared to have the sexual functioning of men two to five years younger.  But even moderate activity proved beneficial: Men who briskly walked for 30 minutes, most days of the week, had a 15 to 20 percent reduction in the risk of erectile dysfunction.

Fewer than 25 percent of Americans get enough exercise (males and females combined!), so it is not surprising that sexual dysfunction is a common complaint, particularly among older men.  However, some doctors believe that impotence could be considered an early warning sign of what could happen to the heart.
Exercise appears to benefit the small arteries that control erections, which is the same reason that exercise is good for the heart- it benefits the arteries that feed the heart. And while many men appear unconcerned about heart health, chances are they may be more motivated to do something about the health of their sex lives.
Source: Annals of Internal Medicine, 2003; 129, 161-168

Bored or lacking in motivation?

Join the club!  This time of year, many factors tie in to your feeling unmotivated.  We all start the new year with resolutions and goals for how we're going to lose weight, get healthier, eat better, and so on.  But now, 3 months into the year, it's hard to keep that initial energy going forward. 

Here in Wisconsin, spring can be a great time of renewal, but the weather isn't cooperating just yet.  The days are longer, but the sun isn't necessarily shining, and mid 30's to 40's isn't as inspiring as 70 and sunny, right?  And so we tend to get impatient, with ourselves, the weather, and our exercise program.

How to fix this perennial problem?  First, change up your program.  This could be done in many ways--try new exercises, a new approach, or even a new exercise class.  If you work out only on the week days, try changing up to outdoor activities on the weekends.  Get outside for a walk, or a bike ride.  The fresh air and vitamin D from the sun will help with your attitude, as well.  If you've been working exclusively on strength, try yoga or a fusion of yoga and pilates for added flavor.  Have a trainer write up and teach you a new program for you to follow for then next 6-8 weeks to refresh your committment to yourself.

And remember, that's exactly what exercise is:  a committment to yourself, your health, and your quality of life.

Pilates Roll Up

This is an exercise that is very difficult for many people.  Yet, it really does a good job of functionally strengthening the abdominal wall.  Remember you are rolling slowly, one vertebrae at a time.  If you need to, you can bend your legs as your roll up.
Pilates demonstrating the Pilates Roll Up, Poses One to Four:
(diagram derived from original photo).

Spinal Flexibility and Stretching Exercises, chart.

Taking care of your spine takes some work and diligence, but the work pays great dividends in pain free range of motion and ability to participate in the activities you want to do.