Tips for cardiorespiratory and strength training!

Cardio in Combination with Strength Training

If you need to combine your cardio and strength training do your strength training first. You need that extra energy (carbohydrate) available for the high intensity training. This will also generally require your body to utilize more fat during the aerobic training because you're carboyhydate depleted.

Exercise in the Morning

A Recent Study showed that after one year, 75% of the morning exercisers stayed with their fitness and health program. Compared to only 25% of those that worked out in the evening. Exercising early gets you moving and energized as well not allowing yourself to find excuses at the end of the day on why you can't work out.. "I am TOO Tired"... "I am TOO Busy"... "I am TOO far from the gym"...

Exercise Outdoors

Anything you do outside brings the elements into play. Wind, hills, and other variables... Plus changing scenary helps keep the boredom out of the workout. It's no fun just staring at the wall all the time. If you do train inside,try changing machines often as well as your program settings to keep things new and challenging.

Treadmill vs. Bike vs. Elliptical ...

For the best workout try the Versaclimber!! Just ask a staff member for assistance if you're not familiar with it. Running generally burns more calories than biking due to the additional load bearing. Also, if you're using an elliptical increase the incline to better engage the glutes and hamstrings.

Interval vs. Long Steady Cardio

Periodic bursts of high intensity training followed by moderate recovery is the best! You will burn approximately 1 1/2 times the calories during the same duration if you had chosen the steady state. Try this 2-3 times a week and see how you improve.

One Set or Three?

Multiple set programs clearly are better for improvements in strength. However, start with one set and gradually move up to 3 when you first start training. Remember not to sacrifice good form or technique in order to add that third set. Repetition ranges vary on the desired adaptations but for general conditioning the 8-12 range will return solid results.

Free weight or Machines?

For any given exercise the free weights (dumbbells, Olympic barbells, medicine balls) are the way to go. However, most programs utilize a combination of machines and free weights based on various goals. See your trainer for assistance. Free weight exercises increase the demand on your muscles because of the added degrees of freedom you must control.