Jerry's Sports and Exercise Science series on Sunday mornings has covered topics from diet and nutrition (Thanks, Kelly!) to muscle function and mobility loss. Recently he spoke to the group about choosing a Strength and Resistance Exercise Program vs, and Cardio Program and the benefits of each! If you didn't see our live stream on Facebook, check out some of his point below!
Strength and Resistance Program:
1. Increased muscle mass - this is a long-term, ongoing process of muscle contractions which create tiny tears in your muscles. The process of recovering and repairing those tears builds muscle mass. Again, this is a long-term process, and you cannot workout one day and wake up looking like Theo! A benefit of increased muscle mass, though, is increased metabolic rate, or the amount of energy your body uses at a resting rate. If you increase your muscle mass and decrease your fat mass, you will burn more energy at a resting rate than before!
2. Increased bone density: The hormonal response that happens from stressing your muscles actually increased the thickness of your bones-- making them much stronger and fighting certain conditions like osteoporosis.
***A Note About Proper Recovery Time: When you feel soreness and fatigue in a particular area, that means that muscle breakdown (those micro tears) needs time to recover and you need to rest that muscle. Not resting that muscle can lead to injury in your muscle, or in your joints, which are trying to compensate for your sore, tired muscles.
Is Use it Or Lose It Real? - Absolutely! Your body likes to burn its energy efficiently. And maintaining your muscles is quite expensive, or strenuous for your body. So, because of that, if you are not working out your muscles, your body will actually shrink those muscles so that they are not as expensive to maintain! That is why you can take a break from working out and you feel noticeably weaker when you return to a regimen.
1. Great for heart health and increased metabolism.
2. EPOC: Excess Post Exercise Consumption (The After Burn) - This is a very real phenomenon where your body will continue to burn calories and fat AFTER you finish working out. Cardio programs are great for your EPOC.
3. Increased Oxygen Delivery to Your Body - Increased oxygen through your blood has a myriad of benefits including increased energy and a decrease in depression symptoms. It also makes you BETTER at recovering, so it can decrease your recovery time. Cardio increases your blood flow to your body, which increases the delivery of your important nutrients to the different parts of your body, aiding in recovery.
Finding the right program for you really depends on your fitness goals. If your goal is to lose a significant amount of weight, perhaps a cardio program is better for you. If you are already moderately fit, perhaps a strength and resistance program is better for you.
Please ask our certified trainers any time about finding the program that is best for your needs!