A very common question in the gym.. weights or cardiovascular?
Well my answer would be both, although I would never suggest to anyone to do direct steady state cardiovascular exercise for example running at the same speed for 20 minutes at a steady state. Your body would adapt quickly and become effective at maintaining intensity. More calories can be burned during and after your session by varying effort level through interval training, working to near maximum then allowing the body to recover and repeating. Not allowing your body to get comfortable will likely see metabolic rate go through the roof for hours after the session, meaning continuous calorie burning.
So for high calorie burn sessions stick to interval training unless you are training for a specific event.
Weight training is known for increasing your metabolic rate, however you still have to challenge your body. Doing bicep curls, leg extensions or single leg exercises are just not going give you the desired effect you're looking for. Stick to multi joint exercises which recruit more muscles, burn more calories and challenge your respiratory system, exercises such as squats, lunges, rows or presses with free weights are very effective. Other reasons for weight training are if you have more muscle density you will require more calories on a daily basis. So this makes the whole dieting side of weight loss easier.
What would I suggest? I would suggest both, burn the calories through interval training 2 - 4 times per week and doing a progressive weight training program specific to your ability level to raise your metabolic rate permanently, if you continue to train and training weights 2-3 times per week.
Keep a controlled diet sticking close to your recommended daily limit, I can calculate this for you if you want. This should keep you running as normal with good energy levels to train hard and unlike low calorie diets which can be defeating and unhealthy.
Any questions just drop me an email
If you are looking to improve general fitness for health purposes and lifestyle you are in the right place. I am going to help you by giving you some very basic tips to help get you started.
I like to use a rate of perceived exertion(RPE) scale of 1 to 10, 1 being sitting on the sofa and 10 being I couldn't last more than 15 seconds at this rate. Ideally I won't be asking anyone to do a 10 just starting out but it is still good to push yourself.
Where to start? Well now I would say, Monday will never come..
On a weekly basis I would start aiming for:
20-30 minutes cardio vascular exercises x 3 per week *working at 60-70% of maximum heart rate or RPE 6
6-10 resistance training exercises performed for 6-12 reps with 3 sets and a minutes rest in-between
10 minutes of static stretching at the end of your session or 10 minutes dynamic warm up at the start
Concentrating on the cardio vascular side of things in a gym based environment I would advise sticking within your comfort zone in terms of equipment and venturing to new equipment when a base level of fitness is achieved.
Dependant on the individual I am going to give an example of a treadmill plan that one might follow for 15minutes and then one would choose a secondary piece of equipment to perform a similar workout. Most initially find running hard so there is a good simple plan to follow below to get you running in no time.
Walk x 1 min RPE 2/3 e.g speed 5 km/h
Jog x 1 min RPE 4-6 e.g speed 8 km/h
Run x 1min RPE 7-9 e.g speed 10 km/h (then repeat x 5)
Speeds will vary on the individual but I would suggest sticking to this to start and if you find it too easy adjust speeds to suit the RPE. After a few weeks then gradually increase run time by adjusting the ratios for example 1/0.5/1.5 then moving to 1/0/2. Your long term target would be to run the whole 15mintues without starting and your experience and genetics my find that this could be tougher or easier from person to person.
I hope this gives you some ideas to implement into your own training, as I said before this is targeted for people who are wanting to just start up. If you required further advise please message me via firstname.lastname@example.org
I have been doing the 300 workout on the men's health website for a couple weeks now. It is very demanding and trying to get the total reps done in under 20 minutes is looking a really tough challenge. I didn't design this or I would have likely picked different exercises.
If you are un familiar with this workout it consists of ..
50 deadlifts 60kg
50 body weight press ups
50 floor wipers
50 24" box jumps
50 16kg Kettlebell clean and press
25 pull ups
So I have actually decided to try for a similar workout, same idea.. quick as possible but with different exercises to keep me motivated. All reps are 50 in as little sets as possible. I have put some options in italics
Incline Bench Press 50kg - Bar only flat bench press
Kettlebell Squat 32kg (16 x 2) - 16kg
Barbell Bent over Row 50kg - Bar only
Lying Leg Raise - Crunches
Standing Barbell Shoulder Press 25kg - Dumbbell 5kg seated shoulder press
Jumping Lunges (25 each leg) - static lunges
Burpees - star jumps
Renegade Row 10kg (25 each arm) - bench single arm rows 6kg
Kettlebell Swing 24kg (double handed grip) - 12kg
Front Side Raise 5kg (25 of each) - 3kg
Lunges 10kg (25 each leg) - 5kg
I will post my times for these once completed. Feel free to post your times, please mention which options you selected.
Hope you like these workouts they are likely to be very challenging, remember to keep rest to a minimum. Time yourself and record your times to compare progress.. and most importantly, keep good technique. If you are struggling and need some help with these exercises please get in contact.
This type of circuit training I came across by accident, there is probably someone else's ideas that out there that are similar and probably have the same effect.
The idea is 300 reps and I always mention the fact that the characters in the movie 300 trained like this, although there circuit is more advanced and also requires good technique as well as certain equipment.
I have set up a good home based circuit which requires no equipment but I would do this outside if you have little space or a low ceiling.
300 rep total
Press ups or half press up x20 (upper)
Jump squats or body weight squats x20 (lower)
Toe touches or crunches x 20(abs)
Burpees or star jumps x 20 (full body)
Jumping lunges or forward lunges x20 (lower)
Round one is 100 reps so repeat 3 times. If you find this particularly difficult drop the reps down to 10 each but do 6 sets with more rest in between.
You can make your own circuit to target your own goals, the example is a basic full body and fitness workout. If you have more equipment or workout in a gym then make use of switch up some of the exercises. The main thing is that you get a mix of each body part so you can work harder for longer.
One rep max
One repetition max(1RM) is the heaviest you can lift for one repetition, if you can do two then it is not your maximum lift.
The obvious way to calculate this would be to keep upping the weights until you can no longer do one rep and the final one you did fully with good technique is your 1RM.
However you may be fatigued by the time you get there so your result may not be accurate and could be virtually impossible without a spotter.
So if you are on your own a very good formula can be used to give yourself a rough idea of where you are at on that exercise.
1. Perform a warm up set with a light load not working to failure, then take a break.
2. Get a weight for 4 to 10 reps and do as many as you can.
3. 1rm = (Weight x Total reps/30) + Weight
Example: Bench press warm up set 30kg x 8 reps, working set 50kg x 7 and no more could be performed.
(50 x 7 / 30 )+50 = 61.666 then choose your nearest weight equivalent in your gym so mines would be 60kg or 62.5kg and round up or down.
Now you have a ball park figure you can accurately test yourself for one rep max testing. I suggest booking in for 1 to 1 session so we can calculate your actual result.
What else can you do with your 1RM?
a) Use it as a strength measurement, every 6 to 8 weeks test your weights and check for improvement.
b) Use it to calculate what weights you should be doing in your workouts
10 Reps 75%
12 Reps 70%
For example if your one rep max for a Deadlift is 80kg and you are trying to do 3 sets of 4 reps.
80 x 0.9 = 72kg
I would advise starting lower your first week or two before trying your actual weight especially if you are a beginner to weight training.
Drop me a message if you require more information