What are you trying to achieve with your present exercise programme? Are you concerned more about your heart and the state of your arteries? Are you looking for a better physique? Or are you just looking for overall fitness? Though the above questions may all seem related, achieving the correct solution to each question would require that you prioritise your training programme differently for each of the above goals. If you don't, you may spend a long time exercising and still not achieve your true body quest. For example, if your goal is to appear buff and muscular, running ten to 15 miles per day and performing no resistance training, is not going to cut it. Have you ever seen any long distance runner that looks like he can take on the role of Rambo?
Achieving heart health
If you are concerned about the state of your cardiovascular system (heart, arteries etc), then your priority has to be some form of aerobic training, such as running, biking or swimming. In fact, these disciplines can all be described as being aerobic in nature; they are more commonly referred to as cardio workouts because of the positive effect they have on your cardiovascular system. Science has shown that aerobic training is the best form of exercise to tune up your cardiovascular system-once it is done properly. Structured aerobic training would require that you elevate your heart rate into your target heart rate training zone, for a continuous period of 40 minutes or more. However, mistakenly, aerobic training has for a long time also been considered to be the most effective fat burner; but in this department it plays second fiddle to weight training.
Achieving great physique
Possessing a great physique would require that your body looks well-proportioned, with great muscle tone and low body fat. To achieve this look you have got to do some form of resistance training (weight training). Weight training does not only give you fantastic muscle tone, also it increases your calorie burning potential by increasing and preserving your metabolism. After the age of 30, if you are leading a sedentary lifestyle, you can lose approximately a pound of muscle per year. Loss of muscle mass can translate into you having a slower metabolism, which could result in an accumulation of body fat. Muscle is living tissue that requires energy, which means calories have to be expended. The benefit of weight training lies not just in the calories you burn during the actual weight training workout, but rather in the fact that when you are passive (not exercising), you are still going to be burning a significant amount of calories because of your increased muscle percentage. The only danger here, is that some iron-mongers may take this out of context and feel there is no need for aerobic workouts; but remember aerobic and weight training workouts both have specialised benefits.
Achieving overall fitness
Fitness can be specific or general. For example, you may be fit to run a marathon but not fit enough to clean and press 135 pounds for ten reps. To achieve overall fitness, it will require you to have the components of endurance, strength and flexibility in complete balance; so, you should combine the above training systems with a good stretching programme. Keep training.
-Brian Chin Leung is
certified personal trainer