Wednesday, August 3, 2011

What's More Important Cardio or Weights and Should You Do it Twice a Day?

I had lunch with an old friend yesterday. By old I mean a friend I’ve know since grade school, god knows we’re so far from old. We talked about work. He teaches film at Columbia and is in the process of making his first feature film. We moved onto friends, some soon to be married, some soon to be divorced and one in the middle of a very public scandal (more on that later). Toward the end of our meal, my friend said he had a nutrition question for me. I had to laugh because this was the last person I ever thought I'd be talking shop with. This was a friend for whom “green” in high school didn’t refer to kale, a friend who spent more time in the pubs one summer at Oxford than in class, you know the type.

My friend mentioned he had put on a few pounds and he and his brother have been debating something lately. He had started to run but his brother suggested he lift weights instead. He said:
You have to settle this, what’s better for weight loss cardio or weights?*

The cop out answer is they are both important and to a certain extent that’s true. However, if I have a client who wants to lost weight and start an exercise routine initially I would encourage a cardio-heavy regime. Cardio will give a faster initial result. After some weight loss and the cardio routine is established weights can be integrated. Once at a comfortable weight I would put more exercise “eggs” in the strength-training basket. If weight isn’t as much a concern I think a cardio/yoga or a cardio/barre class (the latter more so for women) compliment each other nicely. I told my friend to keep running but not too increase mileage too quickly or his appetite would go through the roof.  There’s such a thing as marathon munchies too. And as long as I mentioned food, let's be clear that exercise alone does not produce results. 

I then asked my friend how his girlfriend was doing. He said she was doing well and, as a teacher, enjoying her summer off. “She would’ve come to lunch but she’s on this twice a day yoga kick, isn’t that a little much?” I told him I didn’t think so. Many of my triathlete clients do an AM and a PM workout. I don’t think everyone needs two hours a day of exercise but a “doubleheader” once a week is a good way to ratchet up results. This double header can be two yoga classes, one hour of cardio and one hour of strength or simply a longer cardio (such as a run or a bike ride).

Lunch ended and I walked back to my office. I thought about how times had changed. Instead of concerts, we were now talking cardio. I also though about my friend’s comment about our classmate involved in the scandal (that may have something to do with phone tapping). “How funny is it that this is the same person who always wanted to be an archaeologist?” Maybe it’s not that surprising, he’s just doing a different type of digging now.
Are you more of a cardio person or do you prefer strength training? Ever do a double header? Is it funny how people can suddenly have an interest in exercise or nutrition? Does that mean that person is old?
*I hold no degree in exercise physiology so this post is the equivalent of a trainer or physical therapist giving nutrition advice which I loathe. Know that I am aware my opinion means absolutely nothing. 

23 comments:

  1. I'm definitely more of a cardio person- love the high a good cardio workout gives me, but always add strength training in. However, yesterday I found out how important strength training really is. I've been nursing an injury for almost three weeks that's preventing me from running. I had my first PT session yesterday and left realizing that I needed a whole lot more strength training to support my running habit.
    I double header all the time. I'll take a kickboxing class, then run later. Or take yoga a few hours after running. I don't see anything wrong with it as long as it's not an obsession!

    ReplyDelete
  2. Erica, I'm glad you got on the PT train. You don't consider Refine etc "strength"? Interesting. I know you're pro double header, given the time what's better?

    ReplyDelete
  3. I love catching up with old friends and talking about things like cardio, nutrition, savings...it's so fun to know people over a wide spectrum of years and still be able to connect.

    "Marathon Munchies" haha. I am familiar with both. Actually, that is great advice - I upped my mileage last week and ate like a piggie on Saturday. Decided to leave it where it is for now and focus more on diet. Did you tell him nutrition is at least 70-80-90% of weight loss? (for me I think it's 90)

    As for cardio or strength - I am no Personal Trainer, but I have a good deal of knowledge on the subject from years of obsessing and I found that doing more HIIT cardio (High Intensity Interval Training) is great for weight loss. Plus it only takes 20-30 min and leaves you with plenty of time to do weights. I am a big believer in resistance training for optimum results. Increasing lean muscle mass will up your metabolism which will help burn more calories in your cardio as well as at rest. Resistance training also helps to shape the body so you don't just turn into a smaller version of a "fat" person.

    Lastly, it is my unprofessional opinion that double headers are a wee bit obsessive. Take it from a confessed obsesser and double-header lover.

    ReplyDelete
  4. Smaller version of a fat person, love it. Regular double headers = obsessive but here are there = fun.

    ReplyDelete
  5. I agree with you that cardio is better for initial weight loss and then strength training should be supplemented.

    I am not looking to lose weight so personally I strength train most days of the week and have one or two cardio days where I will run or spin.

    I am guilty of the double header, but I never do it more than once a week. I don't think its unhealthy for me but I have seen people become obsessive where they cancel plans because they have to get in their two daily workouts. Those people are no fun to hang out with!

    ReplyDelete
  6. I am one of the triathletes that frequently do double headers. Sometimes workouts have more than one activity such as bike then run, or swim then run. Sometimes 2 shorter workouts is more effective than a single multi-hour workout, and less of an impact on a personal life.

    But I also do strength training and have started to include a lot more yoga. Both aspects are strength and cardio are important for me. The strength and yoga give the support to the muscles and core to support a higher intensity cardio workout and help prevent injury. It also adds variety which prevents burn out.

    I believe exercise is good for many things beyond weight loss. The other benefits will help go from a one time event to a life long activity.
    Moderation is also important but that is relative to a persons goals.

    ReplyDelete
  7. Hahaha...love this post for so many reasons, Lauren. What a great surprise to read this today.

    In regards to our mutual "friend," I'm going to have to respectfully disagree. While in order to lose weight, I do think it's important to do both cardio and strength training. However, if you had to pick one over the other, strength training wins hands down (particularly circuit-style strength training.)

    The reason is because lifting weights gives you a metabolic spike for hours after a workout because your body is working to help your muscles recover. Strength training also aids in weight loss by increasing muscle mass so that the body burns more calories even when at rest.

    Most importantly, I think the best thing that would help our friend is if homeboy laid off the soup dumplings.

    As for the doubleheaders? I try to do one at least every two weeks on a Saturday. Usually a strength-training workout in the morning and a long cardio (run, bike) session in the afternoon. That allows me to chill out and eat anything I want on Sunday.

    ReplyDelete
  8. Oh no, the "brother" speaks. That purported increased afterburn following a weight workout isn't really all that much. And while strength training can increase muscle mass which in turn increases metabolism this takes time. I'm with you that strength training is important but not on its own. As for your double header and then eating whatever you want. Let's just say many likeminded people have gained weight training for marathons. N seemed really good hope things are good on your end.

    ReplyDelete
  9. I agree with your initial assessment, that cardio is more important in the beginning for weight loss (if only to see results more quickly to keep you motivated to continue). But I think it's one of the bad parts of our culture, that people think they can just choose one or the other if they don't have enough time. You have to make time for both strength training and cardio. And eat a proper diet most of the time. There's no way around it if you want to live a healthy lifestyle and be at a healthy weight. There are no shortcuts. I always say, if there was a pill that you could take to lose weight, then everyone would be thin.

    ReplyDelete
  10. I agree with you... I think the best order for weight loss is healthy diet, cardio, then strength training.
    What you eat is MOST important. I used to exercise excessively but I would eat a ton. I now weight less than when I used to exercise because I am more aware of what I'm eating and have a much healthier relationship with food!!

    ReplyDelete
  11. Jen, while I agree there's no "one" answer or quick fix I shudder at advice like "cardio and strength are both components of a balances exercise routine." I think advice needs to be more specific and then tailored to the goals a person has. Here, I was focused on weight loss but this advice would be different if someone wanted to put on muscle or decrease disease risk etc. Lisa, I'm with you on your order and feel excessive exercise can be bad for weight (among other things).

    ReplyDelete
  12. I'm more of a weights person and if I do cardio (while not pregnant) it would be a form of HIIT. I've found that I get better results that way and clients have as well. But each person is different and we all have our own methods of achieving results, as long as you're out doing SOMETHING then that's what matters.

    ReplyDelete
  13. Great post! I am trying to focus more on strength training since I want to lean out a bit more. My goal lately has just been to try and do something daily.

    ReplyDelete
  14. Interesting post. I think both are helpful for weight loss, but I do think cardio is a good place to start. I am not trying to lose weight, but I find I tend to favor cardio over strength training. I love the "high" I get from cardio and it does a much better job at relieving stress and anxiety for me. I know strength training is good for me and will help me be a better runner and build bone density so I make an effort to do it a few times per week. Sometimes I get to squeeze in a double header and I don't think it necesarily makes you obsessive. I just find it is hard, especially when training for something, to squeeze in everyting you are supposed to do! I have done a run and then a yoga or barre class in one day, but it is pretty infrequent.

    ReplyDelete
  15. When I had to lose quite a bit of weight, I did a lot of cardio (sometimes twice a day), and the weight came off. However, I was always very, very hungry. These days I'm trying to maintain, and I do less cardio and more strength and barre classes. As I'm getting old(er), maintaining muscle is getting more and more important.

    ReplyDelete
  16. Thinking about the secondary point (I think) of your post...I've been thinking a lot about the journeys we take with friends as we (sigh) age. This year we will celebrate first marriages, some second marriages, and one third marriage. We had two couples break up, friends pregnant after struggle...all making major life changes.

    We used to talk about concerts together, and now we talk about cardio. I value my long-term friendships more now as I appreciate, experience and fear these big life changes. And I totally thought of you when that scandal broke!

    ReplyDelete
  17. you gave a great answer right now walks for me, I want to learn dance for cardio love outdoors or something for for exercise

    ReplyDelete
  18. Lauren, I am currently reading a Taubes book (I am fascinated but don't necessarily buy into all of his theories) called "Why We Get Fat" and he talks alot about the "The Elusive Benefits of Exercise" and that exercise basically just increases appetite and thus does not lead to losing weight. Have you read? I would be interested in your opinion.

    ReplyDelete
  19. I'm with you Cameo, I don't buy into 100% of Taubes' suggestions some of which are extreme. Exercise alone doesn't lead to weight loss but it's a little more complicated when combined with a good diet/food routine.

    ReplyDelete
  20. Hmmm, I can see how the obvious answer of "both cardio AND weights are important" is hard to avoid!

    So, I've taken some biochem classes, and I remember learning about skeletal muscle, ATP/mitochondrial counts, and oxygen loading and unloading. If you look up 'slow twitch and fast twitch' muscles, there MAY actually a correct answer for each type of person (depending on which kind of muscle they've been conditioned to have) and whether they’re exercising under aerobic or anaerobic conditions.

    So, I nerded out right there. Just my guesses based on what I've learned and can remember. :)

    ReplyDelete
  21. I know that I need to weight train. I just don't like doing it. While I don't think that it's out of the ballpark to workout twice a day, I do think that it's a bit of a concern when people are passing up social events (like a quick lunch with friends) because they need to get in a second workout. I mean, once in a while? Ok. But if exercise is cutting out a person's social life altogether, then I think that it can become a problem.

    ReplyDelete
  22. So fun to catch up with "old" friends! By nature, I am more of a cardio person. That's what I prefer to do instinctually, and have done most of throughout my life. BUT, as I get "older" (and wiser???), I'm trying to add more strength training to my workout routine to keep my metabolism moving! Twice a day routines? Maybe when I'm an empty nester and have more free time, but for now, not very doable with work, kids, and life in general!

    ReplyDelete
  23. Balance is the answer, in everything thing that people do in this world must have a balance, food, sports, social life, free time, is almost impossible but many diseases start with the stress.

    ReplyDelete