Answer To Your Fitness Questions" />Cardio Sculpt
July 30, 2008
Studies show from the Cooper Institute that cardio sculpt or circuit training is the most time efficent way to enhance your cardiorespiratory fitness AND muscle strength. Studies also show that this type of training helps women acheive their goals and sustain the results longer than any other form of exercise.
Cardio sculpt does not require a lot of equipment, however, it does provide interest. Also, participants usually work in small groups which helps more advanced participants help the beginners. It can also be adapted to any size of room and the instructor can customize the workout for their specific group!
The one disadvantage that we see in a cardio sculpt type of format is the lack of increase of muscle bulk or hypertrophy. The instructor would have to shorten the station times to 15-20 seconds approximately in order for the students to be encouraged to use heavier weights. Achieving overload with smaller amount of reps. Bad thing, though, the instructor could not coach adequately the alignment and posture which would possibly lower the safety factors.
I really like to throw circuit training in every couple of weeks or at least once a month. It not only is fun and effective, but keeps my interest in my classes for myself and the class. You never know what you are going to get in my classes! But neither do I!!!
Strength Training Without Weights
July 29, 2008
You probably have your own reasons for strength training without weights, such as an injury, or you are just beginning a program, or that you are aging and you are not comfortable in using weights anymore. But there are some keys to strength training without weights and build actual strength.
1)Progressive muscular resistance, in other words, intensity! Increase in intensity progressively using your own body’s weight and resistance. The best way is body awareness and repetitions.
2)Minimal rest periods. Do not use lag time, keep moving through your muscle groups!
3)Use supersets. These are exercises that increase your intensity, for example do push-ups and then immediately do pull ups. It is a form of muscle confusion, shocking the muscles into reaction.
4)Absolutely stretch. Keep your ROM active and increasing to get stronger in your program. Remember, tightness limits strength.
5)Eat a diet rich in protein, veggies, fruits, and some complex grains. Keep your body rebulding, repairing and nutritiously feeding the cells.
Most of these keys up above are very familiar to you! As strength training without weights makes sense to you, give it a try, it really is the old exercise format, called calisthenics. It does work and it does bring more variety to your program to give you the results you are working towards. I believe we all need this from time to time, it doesn’t matter if you are beginning or advanced, you are always in a position that needs muscle confusion!!
