Strength & Cardio programs

[lullaby1031]

Hey I was wondering if anyone eles was trying out this strength & cardio program? Or knows something about it? I was looking into that or Boxing of some form for exercise or for free time. If anyone has any thoughts, please feel free to give advice or ideas. It's basically for toning.

[SomeDanGuy]

Well, you asked for chicks, so I think my penis disqualifies me, but I do know a fair bit about exercising, so maybe I can help. What is it that you're wondering?

Doing both strength training and cardio is definitely recommended, I can tell you that. Here's one interesting fact that could be an inspiration for including strength training: muscle burns quite a bit of energy at rest. So if you increase your muscle mass, you'll increase the amount of calories you go through in a day just sitting around normally.

Strength training also keeps bones strong. This is absolutely vital for any post-menopausal women out there, and a good idea for everyone else too.

[Nienna]

I do alot of "Zone" work on the exercie ball. Then 30 minutes on the bike or eliptical machine, and then 20 minutes of aerobics incorporating the ball or hand weights, or I swim. It's working. With no real diet chages I've lost 30 lbs and about 4 sizes.

[torn asunder]

there are some styles of yoga that will both strengthen muscle and improve cardiovascular function, and increase flexibility as well, which is always a good thing!

check out this yoga journal quiz to see if you can find one that might interest you...

[lullaby1031]

Oh, SDG - I just said for chics cuz I noticed some of the chics are going to the gym here on DGN so I figured maybe one of them might on a similar program or someother kind.

Well, I basically started going to the gym a month ago to tone up the last of crap I have left over. So the trainer chic gave me a generalized Strength & Cardio program and I've been trying it out the whole time, I am happy with the results, I just wish they'd be a bit MORE visible. I've been eating just fresh everything for the past year and OMG that was a huge difference in itself, but mainly I drink just water, have a small breakfast, and go to the gym for an hour and 1/2 and clean house daily so I'm always running around doing something. Then I'll have a normal dinner nothing special. And I refuse to say how much I've lost mainly because I still get mad at myself about it since I let it get out of control but it took me well over a year and 1/2 to lose, if that will give ya some sort of idea. I only need to lose 10-15 lbs.

My program consists of 10-15 mins warm up on cardio machine, then 2-3 sets of lifting weights for upper and lower, then that exercise ball, and then another 30-45 mins on the cardio machine. (Which as you said it is a big help and I have noticed differences like engery, abilities ect.)

Mainly, I'm wondering how long this one would take if I kept at it 5 times a week like I do - I don't want to be a "BUFF" muscle chic at all, like I said I just want to tone. So judging from how my build is getting now, I may end up looking like that and I don't want that. So I've been sticking with the smaller weights for that reason.

And if they had Yoga class in this hole of a town, I'd more then likely look into that...but that won't be till we move to Edmonton near the end of the year.

Thanks for the input so far!

[SomeDanGuy]

I've been told that for tone you should do lower weight and a greater number of reps, but I don't have that on any real hard authority.

For anyone interested in the actual numbers....

You can use this to calculate your Basal Metabolic Rate. This will tell you how many calories you burn in a day just by existing.

A pound of fat is equal to 3500 calories

If you keep approximate track of how many calories you burn exercising (some machines tell you) and how much you eat, you can figure out the net difference in calories for that day.

Here are the calorie amounts of some common foods

[SomeDanGuy]

Also, I don't think you have to worry too much about becoming a buff muscle chick. Even for the same increase in muscle strength, women have less of an increase in muscle size than men. I forget the exact ratio, but it's quite a bit less. Our muscles are just for show. =)

[lullaby1031]

Thanks for clearing that up for me :grin