People who exercise may see cardiovascular training and resistance training (weights) as two distinct types of exercise. However, when you put them together, you have the most powerful combination for fat loss success. One of the perennial questions about exercise for fat loss is whether to concentrate on aerobic exercise (cardio) or resistance training (weights). Well, in a nutshell, people should do both, concurrently, for the best results.
Studies actually indicate that better results are seen with a cardiovascular exercise regimen. This makes sense as continuous movement at a reasonably demanding intensity and volume will always outperform intermittent exercise, even at high intensity. Ultimately, however, you need to do both.
Resistance training builds muscle. Muscle has a much higher metabolic rate than fat. Therefore, having more muscle raises resting metabolic rate (energy expenditure) compared to having more body fat. However, the differences are not dramatic. That said, in a weight-loss program, weight training is important to help maintain muscle. Weight loss is always a combination of fat and muscle loss. Fat loss is always a top priority. But it is important to maintain muscle to keep resting metabolic rate as high as possible. Weight training helps to achieve this and has many other benefits for health and performance.
A strategic combination of cardiovascular training and resistance training, also known as cross training, has numerous health benefits including:
Conditioning: By performing a variety of exercises from different disciplines, you are asking more of your body than with a traditional approach. Asking your body to do more will lead to increased fitness levels. When you cross train, you will see muscle gains, fat loss, increased cardio-aerobic capacity and increased fast twitch. This comprehensive style of fitness training is the ultimate form of conditioning. In fact, studies indicate, for example, that resistance training can help prevent injury, control body weight and improve functional capacity.
Weight Management: People who want to lose weight and body fat should engage in an exercise program that enables them to safely burn a significant number of calories. According to multiple studies, weight loss and fat loss is best accomplished when you exercise for more than 30 minutes at a moderate level of intensity (60 percent to 85 percent of maximum heart rate). This is often best accomplished implementing a cross training regimen. For example, exercising on an elliptical trainer for 20 to 30 minutes and then doing a 20- to 30-minute resistance training routine is a great way to reduce fat stores.
Active Recovery: Active recovery is the practice of using an alternative type of training to recover from a primary training method. For example, many football players do swimming workouts and pool resistance exercises to actively recover from their on-field practices and traditional weight room training. In addition to the conditioning and injury preventing benefits, this type of cross training will actually speed up recovery by increasing blood flow and the delivery of nutrients to stressed or damaged muscle tissue.
Reduced Risk of Injury: Typically, training injuries occur when there is too much repetition of a single activity. Whether it is running, squatting or jumping, the body can be easily worn down if these activities are frequently repeated. Joints, ligaments, muscles and tendons throughout the body are under a tremendous amount of stress through repeated movement. It’s important to give them a break. By spreading the cumulative level of orthopedic stress over additional muscles and joints, you can exercise more frequently and for longer durations without excessively overloading vulnerable areas of the body, including knees, hips, back, shoulders, elbows and feet. For example, long distance runners should consider incorporating low-impact activities such as elliptical training, cycling and swimming into their routines.
Retailer shelves are full of products that can dramatically help those committed to a cross-training and fat burning routine. Some of my favorites include, but are not limited to, the following:
Conjugated Linoleic Acid (CLA): Conjugated linoleic acid is a fatty acid that occurs naturally in small amounts in dairy products and red meat. Some studies have found that CLA can help you lose body fat and increase lean body mass.
Fiber: If including fiber-rich food into your diet is a key to losing weight and fat, why not a fiber-rich supplement? A fiber supplement, such as bran or psyllium, can delay gastric emptying and stay in the stomach longer, which helps with satiety. And there is plenty of research. In fact, a recent study found that overweight and obese people who took a fiber diet supplement daily reported less hunger after meals than people taking a placebo. If you decide to begin taking a fiber supplement, drink plenty of fluids to avoid constipation. Consult your health care professional for appropriate fiber intake.
Green Tea Extract: Studies show that substances in green tea may offer several weight-loss-promoting effects, such as speeding up your metabolism and suppressing your appetite. Green tea contains caffeine, which is known to increase thermogenesis (a biological process involved in burning calories). According to a 2007 report from the American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, green tea may fight the decrease in metabolism that typically accompanies weight loss. According to the report’s authors, green tea may also inhibit the effects of catechol-O-methyltransferase (an enzyme known to trigger the breakdown of brain chemicals involved in regulating appetite).
Probiotics: There are many foods that contain probiotic bacteria all of which can be found in health food stores nationwide. Yogurt is perhaps the best-known food that contains probiotics. Kefir and fermented vegetables are examples of other probiotic foods. The good bacteria contained in probiotic foods will help establish or maintain a population of “beneficial” bacteria in the gut that will keep the gut in balance. There are also many probiotic supplements on the market. These probiotic supplements contain a different balance of beneficial bacteria for both the large and small intestines. The probiotic should have at least six different strains and should have lactobacillus and bifidobacterium. These micro-organisms are found in large numbers in the normal healthy intestine. However, you should consult your health professional on the different strains that are available, potency, etc., as all probiotics are not created equal.
Whey Protein: Whey protein is an excellent protein choice for anyone whose wants to incorporate a cross training routine. Whey protein isolate, the purest form available, is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy muscles, skin, nails and other body tissue.
Cross training athletes need more protein in their diet, often as much as twice the recommended daily allowance for optimal performance. Whey Protein makes a difference for the following reasons:
• Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.
• Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.
• Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for people who exercise as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine.
• Whey protein is a soluble, easy-to-digest protein and is efficiently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles.
Exercise not only reduces body fat, but also strengthens the cardiovascular system, bones, muscles and joints. It can also improve flexibility, balance and coordination. If you want to realize all of these benefits, cross training is the best way to do it. Before you get started, you’re going to need to fuel your new routine. Natural products retailers should have all of the products mentioned above—and more. 2020 is almost here—there is no better time to start than now! VR
Mark Becker is a senior account manager for Vivion, a raw materials distributor, based in Vernon, CA. He has worked as a natural products sales and marketing executive for 25 years. He has written more than 300 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For more than 30 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 103 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement regimen to support his athletic, professional and personal endeavors. Follow Mark Becker on Facebook at www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast. Follow him on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.vivioninc.com, www.alliedbionutrition.com or www.EnergyatLast.com.
