Mom's Fitness Tips for Women

In recent years several athletes, fitness gurus or personal trainers insist that strength training is where it’s at for both weight-loss, longevity and (of course), muscle building. Some suggest abandoning cardio-vascular exercise altogether.To resolve the cardio vs. strength conundrum, I collected studies and talked to experts to find out how each form of exercise would fare. Whether you want to get lean, burn calories, or win a marathon, I’ve unraveled which type of training you should dedicate your efforts to:

To burn fat, and keep it off:Cardio: On average, cardio has a slight advantage when you account for calories burned during exercise. You’ll burn 10 to 12 calories per minute while running or cycling. Compare this to about 8 to 10 calories per minute lifting weights, according Dr. Wayne Westcott, Ph.D., director of research at South Shore YMCA in Quincy, Massachusetts.Strength training: Weight lifting spikes your metabolism for an hour after your workout. This is when your body arduously recovers from muscle injury. That means that you’ll burn an additional 25% more calories after a strength training session.  For example, if you burned 300 calories while lifting weights you’ll burn an additional 75 calories after you’ve left the gym.  If you hoist heavier weights or rest less than 30 seconds between sets, you can burn even more calories.Additionally, for every pound of muscle that you build into your body, you’ll burn an extra 40 calories a day. That’s about 4 pounds of fat burned per year without doing anything more. Muscle burns about 90% of the calories you consume. Therefore, it is safe to assume that the more muscle you build into your body, the higher your calorie-burning (metabolism) capacity will be. Conclusion: For fat burning – strength training.To relieve stress:Cardio: According to a 2005 study in the European Journal of Sports Science, just 15 minutes of aerobic activity two to three times a week can significantly reduce anxiety.  If you bring that up to 3 – 5 days per week, you can reduce fatigue by almost 50%. According to Dr. Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic, cardio-vascular exercise boosts serotonin levels in the brain.  Serotonin is a key neurotransmitter involved with relieving symptoms of depression.  Strength training: Researchers observe promising results of the mood-altering effects of lifting weights. However, more studies are needed to determine the duration, intensity, and techniques needed to match cardio’s benefits. Conclusion: To relieve stress – cardio.Injury PreventionCardio: Unfortunately, the frequent high-impact and repetitive nature of cardio puts a lot of pressure on your ligaments, joints, tendons, muscles and the cartilage in between. Strength training: According to researchers in a 2006 study of the American Journal of Sports Medicine, a balance-training program reduces the risk of ankle sprains among athletes.  Lead study author Dr. Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison says, “Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries.” Functional exercises include lunges, rows, squats, and presses that force you to bend at multiple joints. Involve your core and improve your balance by working on stability balls, Bosu or stability disks. Conclusion: To prevent injuries – strength.LongevityCardio: “Nothing compares with cardio for optimizing longevity. It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer,” says Mike Meyers, Ph.D., an American College of Sports Medicine — certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University.  According to a 2007 study published in the Journal of Internal Medicine, a stronger heart pumps more blood with every beat.  It also circulates oxygen more efficiently throughout your body.  Finally, aerobic activity decreases inflammation around the heart and may increase the “good” cholesterol in your blood by up to 8% in just 8 weeks. Strength training: In a 2006 study conducted by the National Institutes of Health, strength training just twice a week can decrease intra-abdominal fat.  This is the fat that constricts blood vessels and wraps around your organs.Conclusion: To add years to your life – cardio.Improve self-esteemCardio: Athletes have high confidence levels because of the sense of accomplishment they feel whenever they cross the finish line.Strength training: Strength training rushes blood to your muscles, making them expand and appear more toned. Confidence also grows because of lifting heavy weights. Some people get such confidence and self-esteem out of shaping and toning, bodybuilding, and powerlifting, that many of the other benefits are almost secondary for them. In a 2006 study at McMaster University in Ontario, female subjects’ self image improved, particularly by the physical results of increasing the amounts they can lift.Conclusion: To improve self esteem – strengthEndurance and Power Cardio: “The best way to train for an endurance event is by practicing it,” Meyers says. “Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence.”Strength training: Strength training is fundamental in improving speed especially for core and legs.  Plyometrics improves stride power (runners) or pedal power (bikers).  According to Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. Conclusion: To improve endurance and power – draw.

In gyms all across the country, people are using many different tools to exercise their core muscles. Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball. The Bosu is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.
Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability. You can stand on the Bosu Ball with 2 feet or on 1 leg. 1 legged balancing is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.
In addition to balancing exercises, you can do traditional abdominal and core exercises on the exercise ball. The stability ball can enhance your core workout in 2 major ways. It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.
Whenever you do a core exercise on a ball, your core muscles work both to stabilize and move your lower back and pelvis. When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.
The balls can also enhance your core workout by allowing your spine to utilize a greater range of motion. Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve. When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move. Less range of motion equals less muscle work.
Here is an example of how the Bosu can be used in your core workout to make your exercises more effective. When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor. It is also unstable like the stability ball, so your core muscles also work to keep you balanced as you crunch.
Also, because the balls are contoured, your body can focus more on segmental movement through the spine. Lastly, because the balls keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.
The balls are great tool to use for core exercises. In addition to regular ab crunches, you can do reverse crunches, oblique crunches, or Russian Twists. If you see a ball lying around the gym floor, ask a trainer to show you a few exercises on it. You may find that it is one of your favorite tools to incorporate into your core workouts.

In gyms all across the country, people are using many different tools to exercise their core muscles.  Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball.  The Bosu Ball is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.

Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability.  You can stand on the Bosu Ball with 2 feet or on 1 leg.  1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.

In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball.  The Bosu ball can enhance your core workout in 2 major ways.  It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.

Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis.  When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.

The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion.  Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve.  When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move.  Less range of motion equals less muscle work. 

Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective.  When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor.  The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch.  Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine.  Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.

The Bosu Ball is a great tool to use for core exercises.  In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins.  If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it.  You may find that it is one of your favorite tools to incorporate into your core workouts.