cardiovascular training vs weight training with teacher feedback
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Cardiovascular training Vs. Resistance
Training: Which is Better?Reid Moldenhauer
ENGL 1102-003/Assignment two
10/25/2013
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Introduction: What is the best Workout Routine?
What is the best workout routine that will make me burn calories, lose weight, 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 adhere to a perfect workout routine. As Americans, we tend
to prefer taking the easy way out of something, and it shows up in the weight room. In an exercise
program, many people dislike cardiovascular training and weight training in the same routine. People just
burn themselves out with one type or another, and then they are left wondering why they arent seeingthe
results they want to see.
I have personal experience with this situation. Through my high school years playing sports, I had
a 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
anymore. This situation is common in todaysworld, because we make excuses such as I have no time to
do both types of training in a day. Well, if you want the best results and want to feel stronger and
healthier, then you need to dedicate some time to perform a balanced workout routine. It is not necessary
to have a hard core program, but it still should be difficult enough to make you feel completely exhausted.
This will not only increase your health and stamina, but also increase self-esteem, confidence, and
improve mental attitude.
Literacy Review: Cardiovascular Training vs. Resistance (Weight) Training
Resistance (Weight) 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
workout that doesnt include opposing force acting against the athlete. This is known sometimes as a
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workout for the heart and lungs. Resistance training, is the opposite, it is a workout that utilizes extra
weight and resistant bands to stretch and ultimately strengthen the targeted muscle. 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.1With this fact, one can already see that weight training isnt just for the 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, physical therapy isnt just used for muscle injuries. According to the
American Tumor Association it can also be used for broken bone recovery or even after 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.2
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
1Vanessa, Sofia, "Should I be Doing Cardio or Weights"
2American Tumor Association, 2013, "Physical Therapy"
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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 bands in
the hope of increasing muscle mass or simply increasing ones strength. Weight training is also 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?3
With knowledge about the correct performance of 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 receive, and also doing a quick light aerobic exercise to get the blood flowing would be
very beneficial. Most workout routines incorporate cardiovascular training into the actual workout itself
either as a warm up or simply a major part of the workout. It is essential that one does the cardio section
in the routine, because it was put there for a reason and if it doesnt get done, the ultimate benefits from
that routine may not be reached.
Now for the most important part of the workout routine which 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
3Center for Disease Control and Prevention, 2011, "Physical Activity"
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and get healthier. But if a proper recovery plan isnt followed, everything that 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.4 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
room are from people who dont have a clue what they are doing, thus resulting in improper 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.
Training errors are very common inpeople who arent very knowledgeable with weight
training. Training errors may be simple things, like not properly warming up before a workout or
starting off with too much weight. Other examples of training errors would be 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 requires a long time to heal.5
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 power
lifters routine, starving yourself in order to lose weight, relying on supplements too much to
4Better Health Channel, 2013, ""Health Benefits of Resistance Training
5Mayo Clinic, 2013, "Overuse Injury: How to Prevent Training Injury
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grow, and neglecting carbohydrates and fats in your diet, are all mistakes that are seen in the
weight room and, in particular, the unknowledgeable lifters.6There are many different areas that
someone can get injured through weight lifting. The main area and probably the one that is seen
frequently in 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 week. By doing
this, the body isnt getting sufficient time to recover and rebuild the 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 hasnt been built up
enough to properly lift that weight. But there have also been studies, which have proven that
lifting heavy isnt always the only option to increase strength. In Richard Knoxs article for
NPR, National Public Radio, Stuart Phillips experimentwas utilized as a base for his article.
Stuart 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, Professor Phillips had them perform knee extensions three times a week on a weight
machine. The volunteers had to use one leg at the normal eighty percent of the maximum total
that one can lift, and asked them to 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. At week ten, Phillips had them go through a MRI scanner to measure their
6MetaShake15, 2013, Common Weight Lifting Mistakes Made by Beginners"
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quadriceps and found that there was no difference between each leg. The conclusion was that it
doesnt necessarily all depend on the weight being used, but how far one can push themselves.7
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 running. Lauren Anderson, in her paper, Cardio Exercise Vs. Weight Training,does a
tremendous job explaining to the reader what the public thinks about each type of training and
which type the majority prefers. She describes two different viewpoints of each type of training.
The first view point is about weight training, she explains how weight training is the superior
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, hence the name cardiovascular training.
Cardiovascular training is a type of training where one raises and maintains your heart rate over a
predetermined amount of time through exercises like running, hiking, biking, elliptical machines,
and jumping rope.8
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
7Knox Richard, 2012, Lighter Weights can Still Make a Big Difference
8EAS Sports Nutrition, 2013, Official Body-For-LIFE Cardio-Training Plan
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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.9
But not everything about cardio is good or beneficial for the body. Again Lauren
Anderson states in her paper, Cardio Exercise Vs. Weight Training, 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, which states that these
exercises tend to put more stress on the body through the joints and tendons in the legs. She also
found that it is said that cardio training burns fewer calories than is people generally thought10
The world of exercise is so vast and a lot of the theories are mostly opinions of what that
person thinks is the best. But it all comes down to the type of body one 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 follow
what they were doing. But, over time, I never saw any results. I found myself making many of
thebeginnersmistakes, especially overtraining. I was not very fond of running or any
cardiovascular training, and ultimately, I had no desire or need for it because I thought I was
getting my cardio exercise every day in practice. But the problem was, during the summer,
school sports practices were over and all that was required was to lift 4 times a week. So, I made
9Vanessa, Sofia, "Should I be Doing Cardio or Weights"
10Anderson , Lauren, 2007, "Cardio Exercise Vs. Weight Training"
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certain I lifted four times a week, each 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 smoothly
and just as 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
starting to be tested. But, I kept listening to my football and wrestling coaches and I kept 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
Cooks,Big Man on Campus Plan that was solely designed for students who are in college and
time management and money are big issues. I started to use this workout routine and I felt like I
had more energy and also felt that I was getting stronger.
I personally think this plan is the best plan for anyone, not just teenagers or college
students. 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. 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
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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 chose to do cardio
on this day, as a change and having more cardio in a workout can never hurt.11
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 anyone 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 it allows
two full days of recovery time, I have plenty of time to regain energy and Imnot 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 are so many different studies and many
different body types, this paper provides an overview regarding 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 perfectly balanced workout regimen,
11Cook, Steve, 2012,Big Man on Campus"
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they must have a perfect balance of resistance as well as cardiovascular training. They must also
have proper warm up techniques, eat proper healthy food, and also have a recovery schedule in
place as well.
Since there are so many different aspects that go into a perfectly balanced workout
regimen, there are countless opportunities and research available to help fulfill that perfect
balance. By reading this paper, many more questions surface, such as 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 better understand the
Perfectly Balanced Workout Routine.
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