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From: Snapper on 2 Apr 2008 21:08
What is the optimal split in a 1 hour workout between cardio and weight
bearing exercise? Fitness and weight loss is the aim. Is it half and half
or something else?


From: joeu2004 on 10 Apr 2008 15:17
On Apr 2, 6:08 pm, "Snapper" <vivien.ray...(a)yahoo.com.au> wrote:
> What is the optimal split in a 1 hour workout between cardio and weight
> bearing exercise?  Fitness and weight loss is the aim. Is it half and half
> or something else?

No one can answer that question intelligently. It depends on your
individual goals. "Fitness and weigth loss" are too vague and
ambiguous. For example, it is possible to achieve those goals without
any "weight-bearing" exercises, depending on your definition of
"fitness".

Even the term "weight-bearing" exercise is vague and ambiguous and not
mutually exclusive with "cardio". Walking and running are two
examples of "weight-bearing" "cardio" exercises.

But I'm sure I know what you mean: cardio and resistance exercises.
Arguably, even those terms are not mutually exclusive when "resistance
exercise" is interpreted literally. But I think it's the distinction
used in the industry.

IMHO, you should do a minimum of 20 min continuous cardio when cardio
exercise is the goal. Studies claim that multiple sessions as short
as 10 min are still beneficial. But I think those studies are
targeted toward motivating over-fat and sedentary people to squeeze
exercise into a busy schedule. Certain beneficial changes in blood
chemistry -- e.g. triggering the release of certain hormones --
typically occur after 15-20 min of vigorous exercise.

On the other hand, you do not have to split every 1-hour workout
between cardio and resistance. For example, if you exercise every day
(a good goal), you might alternate "cardio" and "resistance" days.
But if you do that, I think it is good to always start with __some__
cardio -- 5-10 min. There are many benefits. One obvious benefit is
that it warms up all of your muscles.

It is unwise to do any exercise without some "warm-up". Here, "warm-
up" literally means warming up your muscles. It does not mean
stretching; it does not mean "calisthetics" (jumping jacks, etc). In
fact, you should not stretch muscles that have not been warmed up. If
you start with cardio, you should start out at a low intensity for 2-5
min.

One last comment: when you say "weight-bearing" (resistance)
exercise, be sure to include "core" exercises in that category. Those
are indeed "resistance" exercises -- working against gravity. But
many people think of only exercises involving free-weights or weight
machines as "resistance" exercise.

"Core" routines exercise the "core" muscles -- the muscles in the
trunk of the body. Yes, those are the "abs" -- that is, what most
people call "abs". But it also includes side and back muscles, as
well as the less-visible lower abs (in the front) and pelvic muscles.
The goal is not to develop a "six pack" or anything remotely
resembling that. That is only for show. Instead, the goal is good
balance, efficiency and avoiding injury.
From: Steve Freides on 23 Apr 2008 12:57
"Snapper" <vivien.rayner(a)yahoo.com.au> wrote in message
news:G6WIj.5380$n8.1895(a)news-server.bigpond.net.au...
> What is the optimal split in a 1 hour workout between cardio and
> weight bearing exercise? Fitness and weight loss is the aim. Is it
> half and half or something else?

There are plenty of people who do all one or all the other and are in
great shape by all measures.

Good training moves you towards your goals, usually by addressing your
weaknesses.

-S-
http://www.kbnj.com


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