Cardio OR Weights?

[momrek06]

What do you do the most of when you are at the gym?

I always tend to do more cardio than weights ... BUT I am thinking I need to spend more time on using weights and the weight training equipment then cardio.

Just thought I would post this thread and get opinions from other DISer's on how much cardio they do vs weights.

I start out on either the treadmill, elliptical or bike ... after about 45 minutes I head over to the weights (10-15mins.) ... now I am thinking maybe one day cardio and the next day weights.

Your thoughts and where do you see the most results ... is it when doing cardio or using weights?

 

[The Mystery Machine]

I don't go to the gym right now, but I have started on a Jillian Michael's DVD (No More Trouble Zones)....ack.....I still cannot get thru the first 40mins. I have been at it for 2 weeks. You are supposed to use weights but I can't do that just yet. I am so out of shape.

She does cardio+weights.

Have you ever taken a class at the gym that does both?

I am more focused on weights than cardio since I need to build my muscle tone right now. Although I do walk and I use a treadmill in the basement.

I think I need to get a cardio step DVD to have some fun with working out while my body recovers from the other exercising.

 

[mtemm]

I try to strike a balance. I used to do a lot what you are doing now, combining cardio days with weights, but about a year or so ago I switched it up and am really enjoying the change. for instance I'll do a spin class one day, body pump the next. although I suppose I do try to go early to do 15-20 minutes of cardio prior to body pump if possible, so I suppose that leans in cardio's favor a slight bit.

 

[Irin997]

I'm doing P90X so I do both. 3 days a week are weight/resistance training, 2 days are cardio, and 1 day is yoga.

I love it and have seen HUGE improvements in my muscle definition.

 

[momrek06]

No, I don't do any classes. There is a gym here at our complex. The complex is brand new hence this gym has all the latest awesome equipment ... STAR TRAC its called. Loving the "recumbent bike" ... but no I am just doing cardio and a little weights.

I don't do any w/o's at home ... too lazy ... I would buy the dvd's and never do them or at least on a regular basis.

DH & I do go to our gym every week night evening when he gets in from work. So easy to just walk to it. So, no body pump, zumba, yoga, spin class ... for now. I figure this is all included with living here so I am saving $$$ by not having to join a gym as well as have to drive to one.

Honestly, I hate weights. But I am reading and hearing how women esp my age (50) should be doing more weight training. I have no upper body strength at all. Ugh.

 

[kwelch10377]

I would do cardio everyday that you go and then weights every other day. You can shorten the time you are doing cardio by making it a higher intensity workout. That doesn't really mean that you have to run on the treadmill, but do 1-2 minute intervals with some being speed walking (4-4.4) and some being higer inclines (9-14). By doing this I pretty much burn the same calories in 15 minutes as most people do in a 30-45 cardio. I do this 5 days a week and then I usually also run here when I can.

I also do weights 3 days a week for 30 mins. I pick 6-7 things to do and then do 3 sets of each with 8-10 reps.

 

[fall08CP]

I'm doing a half-marathon training plan which calls for 5 days of cardio (2 outdoor running, 2 cross training in gym, 1 outdoor endurance run) and 2 days of weights. I was a college athlete and we had a structured weight training workout so I continue to do that As my leg muscles are getting stronger, it's becoming easier to run long distances. They definitely work hand in hand.

 

[Irin997]

I don't do any w/o's at home ... too lazy ... I would buy the dvd's and never do them or at least on a regular basis.

I got around this by getting up at 5am to workout. I never thought I'd be able to do it, but instead I love getting up early and getting my workout out of the way. It makes the evening less stressful. If I waited until I got home from work, I'd never work out.

Here is an interesting article about the importance of weight training for weight loss, including women and seniors

http://www.naturalnews.com/011285_weight_loss_strength_training.html

 

[Irin997]

I also do weights 3 days a week for 30 mins. I pick 6-7 things to do and then do 3 sets of each with 8-10 reps.

If you want long and lean muscles, which most women prefer, it is suggested to do lower weights and more reps, 12-15. To bulk up, you go with higher weights and less reps, 8-10. You should feel the burn on the last 3 reps.

 

[MomNeedsVacay]

I take a lot of classes at the gym that do both intermittantly... Like I did boot camp this morning ---she had us running stairs while holding weights....then had us doing a round of 15 burpees, then box jumps (cardio) then squat thrusts with as much weight as we could handle....I sweat twice as much doing them together as I do plain running...

 

[ckay87]

I do a lot of cardio but it always includes resistance (with either weights or my own weight). Burn lots of calories this way. Like to do intervals of both.

Only time I do cardio w/out resistance is when I run. Which is why I only run 2x per week. I never do resistance without cardio. Just lifting weights seems like a waste to me. Doesn't burn many calories at all. If I'm not burning calories, I have other things I should be doing at home.

 

[Kit'smommy]

When crunched for time, I do weights over cardio. I enjoy the cardio, but I see the biggest difference from the 20-30 minutes I spend lifting 3-4 days a week.

I usually do 20 minutes of high intensity cardio (usually running intervals or elliptical) 4-5 days a week.

Take your time to work up to higher weights, but don't be afraid to lift heavier weights as you will see much better results with higher weights and fewer reps. You won't bulk up from the higher weights/fewer reps as a casual weight lifter. The women you see in the gym that are more bulky spend a lot of time working out to get that way.

Just lifting weights isn't a waste at all. It is a great way to build lean muscle mass that helps you expend more calories all the time.

 

[momrek06]

THANKS EVERYONE for all your replies!!! I really appreciate it!!!

I think my new goal is to do 3 days of cardio and 2 days of weights ... working up the weights. Right now I am running on the treadmill (5.5) and doing 3 miles in 38 minutes. On the elliptical I do interval training level 12 and the bike I do the interval training level 10! So my cardio is great but the weights .... ugh.

As far as weights, I will do maybe 12 reps on 3 different machines ... That is all. I know I need to increase that allot.

I see all the ladies in my gym wearing w/o GLOVES? Do you all wear those gloves? What is the benefit ... should I get some?

Thanks, Irin for posting that article as that proves I need more strength training than I am doing.

 

[kwelch10377]

If you want long and lean muscles, which most women prefer, it is suggested to do lower weights and more reps, 12-15. To bulk up, you go with higher weights and less reps, 8-10. You should feel the burn on the last 3 reps.

That is actually a myth......unless a women has a higher amount a testerone in their body a woman won't really bulk up. If you are lifting the appropriate weight that your body can handle you only need to do 8-10 reps. Doing more reps less weight really just adds more time to your work out and it will take you longer to build strength.

 

[MomNeedsVacay]

That is actually a myth......unless a women has a higher amount a testerone in their body a woman won't really bulk up. If you are lifting the appropriate weight that your body can handle you only need to do 8-10 reps. Doing more reps less weight really just adds more time to your work out and it will take you longer to build strength.

I agree that is a myth----I work out with heavier weights and I have very long, lean muscles...

 

[Irin997]

That is actually a myth......unless a women has a higher amount a testerone in their body a woman won't really bulk up. If you are lifting the appropriate weight that your body can handle you only need to do 8-10 reps. Doing more reps less weight really just adds more time to your work out and it will take you longer to build strength.

Perhaps I should have said to increase muscle mass then? Because it is pretty logical that if you lift with heavier weights then your muscles will grow bigger. I've been doing P90X for almost 60 days and using the lighter weight/more rep method and trust me, I've gotten a LOT stronger.

I'm not saying that a woman is going get bulky and huge, but I want my muscles to be toned and all of the sources I have found say that for long, lean, toned muscles, lower weight/higher reps are desired. Therefore, I stick in the 5-10lb weight range, depending on the muscle. I also use resistance bands.

 

[MomNeedsVacay]

•"Fear of getting bulky. There's still a tired old myth running around that men should lift heavy and women should lift light to avoid getting big and bulky. Women hear this: Lifting heavy weights will NOT make you huge--you simply don't have the testosterone levels to build big muscles. Lifting heavy weights WILL help you lose fat."

here ia a link to a great article to how lifting heavy weight is the key to weight loss
http://exercise.about.com/od/exerciseworkouts/a/liftingheavy.htm

 

[kwelch10377]

Perhaps I should have said to increase muscle mass then? Because it is pretty logical that if you lift with heavier weights then your muscles will grow bigger. I've been doing P90X for almost 60 days and using the lighter weight/more rep method and trust me, I've gotten a LOT stronger.

Right, if you have testerone. Testerone is esstential for building large muscle. When women strength train it tones the muscles and helps to increase your ability to burn fat more efficiently.

I use do this program and have seen results in both my toning and strength by doing less reps/higher weight.

http://www.kokofitclub.com/

 

[Irin997]

•"Fear of getting bulky. There's still a tired old myth running around that men should lift heavy and women should lift light to avoid getting big and bulky. Women hear this: Lifting heavy weights will NOT make you huge--you simply don't have the testosterone levels to build big muscles. Lifting heavy weights WILL help you lose fat."

here ia a link to a great article to how lifting heavy weight is the key to weight loss
http://exercise.about.com/od/exerciseworkouts/a/liftingheavy.htm

That is an interesting article, but it is saying to lift weights that you can lift for only 8-12 reps. Not weights that you can comfortably and easy lift for 16 reps. That doesn't necessarily translate to a "heavy" weight. For me, that would be 10lbs for biceps curls. For another woman, that might be 15lbs and for yet another, that might be 5lbs. I started at 5lb bicep curls. As I got stronger, I've increased the weight. But I'm still only lifting between 12-15 reps each time, and most importantly, feeling the burn on the last 3.

 

[MomNeedsVacay]

Perhaps I should have said to increase muscle mass then? Because it is pretty logical that if you lift with heavier weights then your muscles will grow bigger. I've been doing P90X for almost 60 days and using the lighter weight/more rep method and trust me, I've gotten a LOT stronger.

I'm not saying that a woman is going get bulky and huge, but I want my muscles to be toned and all of the sources I have found say that for long, lean, toned muscles, lower weight/higher reps are desired. Therefore, I stick in the 5-10lb weight range, depending on the muscle. I also use resistance bands.

I started in the 5-10 range too, but I found that it got too easy for me and I had to keep increasing my reps to make it a challenge... I do see women lifting 2-3 pound weights--- and I'm surprised that they wouldn't want to challenge themselves more... BTW--- my weight range is only 8-15 lbs.