assignment two peer comments 1st draft

7/27/2019 Assignment Two Peer Comments 1st Draft

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Cardiovascular training Vs. Resistance

Training: What is Better?Reid MoldenhauerENGL 1102-003/Assignment two

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Introduction: What is the best Workout Routine?

What is the best workout routine that will make me burn calories, loose fat, and build muscle at

the same time? Well, fortunately there are many different ways someone can go about doing this, but

really it takes a dedicated person to actually stick with a perfect workout routine. As Americans, we

tend to like taking the easy way out of something, and it shows up in the weight room. Many people

dont k dong dovu tnng nd wgt tnng in the same routine. People just burn

themselves out with one type or another and then they are left wondering why they nt ng

results.

I have personal experience with this situation, through my high school years playing sports I had

a pretty good balance of weight training to cardiovascular training by lifting during the day and then

conditioning at practice that evening. But when it came to summer routines, I tended to forget about

the cardiovascular training and I burnt myself out by weight training 4 times a week. Half way through

the summer I was over trained and I felt like I was losing strength and had no energy or drive to work

out nmo. tuton tt ommon n tod wod, bu w mk xu k I v no

time to do both types of training in a day. Well if you want the best results and want to feel stronger

nd t, tn ou gong to v to ddt om tm to form a balance workout routine.

dont v to b d o ogm, but t t ould be hard enough so you are completely

wiped out after. This will not only increase your health and stamina, but also they way you think of

yourself and how you feel in certain situations, like make someone feel more confident in their abilities

and also their mental attitudes of life in general.

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Literacy Review: Cardiovascular Training vs. Resistance (Weight) Training

Resistance Training

Before going in depth with research, the two main categories of training are: cardiovascular

training and resistance weight training. Cardiovascular training is simply running, walking, or any type of

wokout tt dont nud oong o tng gnt t tt. known omtm

workout for the heart and lungs. For resistance training, it is the opposite, it is a workout that works by

using extra weight and resistant bands to stretch and ultimately strengthen the muscle being used.

Usually the objective in this type of training is to build muscle and get stronger.

Sofia Vanessa with GAIAM Life gives us the overall goal and benefit for weight training. There

are many benefits of resistance training that people specifically use every day for different reasons.

Weight training is awesome for people who want to work out a certain muscle group and also increase

strength and reduce injury With t t, on n d tt wgt tnng nt jut o t

body builders who want to get huge and bulky, but it can be beneficial for everyone even if they have

completely opposite goals like gaining weight or losing weight. But, lifting to increase muscle mass is

primarily what this type of training is known for, but there are many other reasons to do it other than

just building muscle. Weight training is found in almost every sport and even in hospitals and clinics

around the world. Physical therapy utilizes weight training on almost every patient by having the

patient lift lighter weight with the muscle that is injured so over time the injured muscle will increase

strength and heal faster. With that being said, p t nt jut ud o mu injuries.

According to the American Tumor Association it can also be used for broken bone recovery or even after

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a chemotherapy session. Physical therapy is a branch of rehabilitation medicine offering examination

and treatment of musculoskeletal and neuromuscular challenges that impact your ability to move and

function. Physical therapy is there for patients to improve their physical skills, learn how to exercise

correctly, and most importantly to relieve pain, stress and prevent injury

Under the physical therapy umbrella strength training plays a crucial role in healing the torn

muscle or broken bones. By adding strength training into the therapy process, the patient is slowly

strengthening that muscle and returning it to its original structure. When using strength training in

therapy, the patient usually starts out with light weight or resistance bands in order to build a strength

base and then gradually gets heavier and heavier with the weight until he or she is back to full strength.

Another health factor that resistance training is found to help is Arthritis. The CDC (Center for

Disease Control and Prevention) is a government organization that researches new cures for diseases

and almost anything health related. The CDC says strength training deals with weights and resistance

bnd n t o o nng mu m o m nng on tngt. Wgt tnng o

found to increase health as people age. Since arthritis is big in elders, arthritis relief is a big benefit for

them because weight training provides people relief with severe cases of arthritis. Arthritis is a disease

that develops in the joints and tends to get worse over time. The CDC also lists more benefits about

resistance training and that would be restoration of balance and reduction of falls, strengthening of

bone, proper weight maintenance, and improved glucose control. By listening to what the CDC has said

it makes one wonder what else is this type of training good for? (Center for Disease Control, 2011, Why

Strength Training?)

With good knowledge about how to weight training, one must know how to properly warm up

and recover from weight training. Warming up for weight training exercise is fairly simple. Before weight

training one must stretch thoroughly to make sure their body is ready for the stress load it is about to

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receive, and also doing a quick light aerobic exercise to get the blood flowing would be very beneficial. I

tend to forget to do a quick exercise that will get my blood going, which is very bad because if one goes

into an exercise not properly warmed up, they are more prone to injury.

Now for the most important part of the workout routine and that is the recovery stage. In this

stage one has completed their weight training routine and their body is spent. This is what it is supposed

to feel like, because that means you have pushed your body past its comfort point and you are making it

work and get healthie. ut o ov n nt oowd, vtng tt someone made their

body go through can be lost. A recovery plan is the most crucial part of a weight training workout

because it is the stage were the muscle rebuilds itself and it rebuilds itself by becoming stronger than it

was before. The best way to allow muscle to recover is to not workout that specific muscle group for up

to 48 to 72 hrs. This will allow maximum time for that muscle group to rest and rebuild itself Also in

the recovery process we see supplements coming into play. Supplements are formulas that can be

mixed with water or milk and are drank after a workout to help muscles recover faster and grow

stronger.

With any physical activity comes a risk of getting injured, and weight training can be

responsible for many injuries if it is not performed correctly. Many times injuries in the weight

oom om o wo dont v u wt t dong, tu utng n mo

form and either pulling or tearing a muscle. There are two major ways that result in injury in the

weight room: training errors and technique errors.

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nng o v ommon t o wo nt v knowledgeable with weight

training. Training errors are simple little things like not properly warming up before a workout

or starting off with too much weight. Other examples of training errors would be like lifting too

fast, or vice versa and lifting too long. These types of errors tend to either strain or tear the

muscle and result in a serious injury that takes a lot of time to heal

Training errors are extremely common in youths and people just starting to work out

with weights. An article made by Muscle and Strength Magazines states that overtraining,

cheating, lifting heavy early, using low rep ranges to get big, using a professional bodybuilder or

ow t outn, tvng ou n od to lose weight, relying on supplements too

much to grow, and neglecting carbohydrates and fats in your diet, are all mistakes that are seen

in the weight room and in particularly the unknowledgeable lifters There are many different

areas that someone can get hurt in through weight lifting. The main and probably the one that

is seen the most in most people, including me, is overtraining. Overtraining is when a person

lifts for too long in a day, and also when a person does the same exercises multiple times a

wk. dong t, t bod nt gttng noug tm to ov nd bud te muscle that

is being worked. This will cause injury because the person is asking too much from that muscle

and eventually it will either get strained or torn.

Another main reason why weight training can cause injury is due to lifting heavy right

away in your workout routine. When starting a workout routine, generally the first couple

weeks are set at a lower weight with higher repetitions to allow the muscle to get stronger over

time. Injury occurs when heavy weights are used right away and the muscle hnt bn but


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t nt o tn nng

up enough to properly lift that weight. But there has also been studies that have proving that

tng v nt w t on w to go to n tngt. In d Knox t o

NPR, National Public Radio, uses Stuart Philli xmnt b o t. Stut

Phillips is a professor of Kinesthesiology at McMaster University in Ontario, and he conducted

an exercise that used a group of consistent weight lifters that were twenty one years old and

had them to knee extensions three times a week on a weight machine. The volutneers had to

use one leg and they did the normal eighty percent of the maximum total that one can lift, and

they had them lift that until failure. Now they had the volunteers use the other leg and they

only used thirty percent of the maximum weight until failure. The volunteers did this for ten

weeks, until Phillips had them go through an MRI scanner to measure their quadriceps. Phillips

then found that there was pretty much no difference between each leg there for concluding

tt t dont n all depend on the weight being used but how far one can push

themselves

Cardiovascular Training

Cardiovascular Training is typically not the most fun type of training. Many people skip

this type of training because they would rather weight train instead of putting forth the effort

to go unnng. Lun Andon, n , Cdo Ex V. Wgt nng, do

tremendous job explaining to the reader what the public thinks about each type of training and


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which type the majorities prefers. She describes two different viewpoints of both types of

training. The first view point is about weight training, she explains how weight training is the

superiority form of training above any other type of training. She explains that this is true

because one can burn just as much calories in the gym in half the time it would take to burn

those calories while running. But her other viewpoint that she discusses with help from other

studies, is that weight training does not hit the heart like running would, hint the name

cardiovascular training. Running is better for overall heart and lung health and it ultimately

increases stamina

According to Sofia Vanessa, in her article for Gaiam Life, states that cardio exercise does

not just help with stamina and burning calories, but also can help with mental health. She says

that cardio exercise releases endorphins that are located in the brain. Endorphins act as a

natural pain killer for the body when released. With cardio helping in performing this task,

cardio will also get credit for reducing stress, depression, and even anxiety

But not everything about cardio is good or beneficial for the body. Again Lauren

Andon tt n , Cdo Ex V. Wgt nng, that cardiovascular training

can be bad for the body in multiple ways instead of all being beneficial. She uses research from

an article published in U.S. News & World Report, w tt tt t x tnd to

ut mo t on t bod toug t jont nd tndon n t g. S o ound tt t

said that cardio training burns fewer calories than what people generally think

The world of Exercise is so vast and a lot of the theories that go around are mostly

opinions of what that person thinks is the best. But it all comes down to the type of body one

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cardiovascular training is. Get a 10th

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also


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has and their specific goals. So for each individual, a lot of the theories and research does not

apply to them because everyone has unique needs for their specific body.

Enter the Conversation: My personal opinions and Experiences.

My first experience in the weight room was in 7th

grade, and I had no idea how to do

anything let alone what to do. I would usually watch older people who were lifting and I kind of

followed what they were doing. But over time I just never saw any results. I found myself

making many of the bgnn mistakes especially overtraining. I was not a very fond person of

running or any cardiovascular training, and ultimately I had no desire or need for it because I

figured I was getting my cardio fix every day in practice. But the problem was when summer

rolled around, school sport practices were over and all they wanted was for us to lift 4 times a

week. So, I made sure I lifted four times a week, every week throughout the summer. Here is

where my biggest mistake came into play, overtraining.

Usually I would start out the summer feeling great and my workouts would go smooth

and just like I would want them to. I would lift four times a week in the morning and then go to

work all day, and then usually go play a baseball game after work. I did this for probably a

month into each summer and then all of a sudden I just lost all motivation and drive to get up in

the morning and go workout. I was getting tired, I felt very weak, and my skills in baseball were

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starting to be tested. But I kept listening to my football and wrestling coaches and I keep going

to the gym every day and I never changed what I was doing.

Finally, the summer after I graduated high school, I wanted to try something different in

hopes of making me stronger and healthier. I went to Bodybuilding.com and I searched for the

best workout plan for a teenager. The first workout plan that caught my attention was Steve

Cook,g Mn on Cmu n tt w o dgnd o tudnt wo n og nd

time management and money are big issues. I started to use this workout routine and I felt like

I had more energy and felt like I was getting stronger also.

I personally think this plan is the best plan for anyone not just teenagers or college

students, because it has a great balance of weight and cardio training and it also implements

rest days within the routine to allow adequate time for the muscle to recover. In this workout,

every day starts out with 5 minutes of cardio and then goes into a fast pace weight exercises.

The first two days are set up like this, but on day three is the first rest/recovery day. This day is

put in the routine to give the body a day with no strenuous activity to allow well needed rest

and recovery. For days four and five, the workout plan goes back to the format like days one

and two. Start with cardio and then a fast pace weight lifting session. Again on Day 6 is a rest

day. With two rest days in the routine, your body is getting plenty of time to recover and regain

well needed energy. Then Day seven is an option day, one can either have a light weight

training session or strictly have a cardio day. I choose to do cardio on this day, because it

changes up things and having more cardio in a workout can never hurt

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Even though this workout plan is designed to get stronger and not necessarily to burn a

lot of calories and lose weight, it can still be used to help burn calories and weight, it just

depends on the speed and pace of the workout one chooses and how far they want to push

themselves weight wise.

I personally think this is the best workout for anybody who wants to get stronger and

still maintain the stamina and cardiovascular training. Since I have followed this plan I have

gained about 10 lbs. and I feel like I have more energy and motivation to stay active and

moving. In other words, I believe that this work out solves my problem with overtraining. Since

t ow two u d o ov tm, I v nt o tm to gn ng nd m not

getting burned out like I was throughout high school.

Conclusion

This paper is designed to inform the reader about the benefits and downfalls of

resistance (weight) training and cardiovascular training. Since there is so many different studies

and many different body types, this paper can only cover very little about each type of training.

With all the research and studies that have been conducted over this issue the vast majority of

them all come to one agreement. In order for someone to have a perfect balanced workout

regimen, they must have a perfect balance of both, resistance and cardiovascular training. They


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must also have proper warm up techniques, eat proper healthy food, and also have recovery

schedule in place as well.

Since there are so many different aspects that go into a perfect balanced workout

regimen, there are countless opportunities and research that is still out there to help fulfill that

perfect balance. By reading this paper, many more questions come up like what is a proper

meal plan to have while using a certain workout regimen, or what are the proper supplements

one must use to fully utilize that particular workout plan or specifically their personal body

type. Since exercise greatly depends on the individual body type or the individual goal one may

have, there are numerous opportunities to conduct more research in this area to help one

btt undtnd t t nd Wokout outn.


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Works Cited

CDC(Cnt o D Conto nd vnton). 2011. Atvt. W Stngt nng?.

Accessed February 24, 2011. http://www.cdc.gov/physicalactivity/growingstronger/why/

tt t Cnn. 2013. tn nng- t nt. t nt o tn

Training. Last updated on September 26, 2013. http://www.betterhealth.vic.gov.au/bhc

v2/bhcarticles.nsf/pages/Resistance_training_the_health_benefits#

Knox, d. 2012. Lgt Wgt Cn St Mk g Dn. Sot t Nw om N

(National Public Radio). Accessed October 4, 2013. http://www.npr.org/blogs/health/2012/04/30-

151710725/lighter-weights-can-still-make-a-big-fitness-difference

Andon, Lun. 2007. Cdo Ex V. Wgt nng. Vndbt Unvt oog

Department. Accessed October 3, 2013. http://healthpsych.psy.vanderbilt.edu/Web2007/Exercis-e Comp.htm

So, Vn. (2013). Soud I b Dong Cdo o Wgt. GAIAM L. Ad Otob 3.

http://life.gaiam.com/article/should-i-be-doing-cardio-or-lifting-weights`

Cook, Stv. 2012. g Mn on Cmu. odbudng.om. ubd Augut 21.

http://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.html

Mo Cn. 2013. Ovu Inju: ow to vnt nng Inju. Mo Cn. Ad Otob 3,

2013. http://www.mayoclinic.com/health/overuse-injury/MY01092

Amn n umo Aoton. 2013. . C nd tmnt. Ad on

October 13, 2013. http://www.abta.org/care-treatment/spectrum-of-care/rehabilitation-

options/physical-therapy.html

MtSk15. 2013. Common Wgt Ltng Mtk md b gnn. Mu nd Stngt.

Accessed on October 14. http://www.muscleandstrength.com/articles/common-weight-lifting-

mistakes-made-by-beginners.html
http://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.htmlhttp://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.htmlhttp://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.html


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