Fitness Ask Raphael: Cardio or Weights First?

If you have any questions about your routine or anything fitness-related, send it his way at askraphael@. Raphael, Hi. I am a 50-year-old woman

cardio pros and cons risks weights

Hi. I am a 50-year-old woman who needs to lose about 40 pounds. I go to the gym at least three times a week and perform both cardio (the elliptical is my favorite) and strength training. Should I perform strength training before cardio or the opposite? I work on the elliptical machine about 40 minutes at a 2-3 resistance. Is this enough? What do you suggest? And should I switch off the elliptical with the treadmill every other day? - Lynda

Lynda,

Several years ago, many personal trainers claimed that weight training before cardio was the most effective approach to lose fat. Their reasoning was that a person loses glycogen during weight training. Glycogen is stored energy within the body, which originates from glucose (stored sugar/carbohydrates). So it seemed to make sense that one would weight train first to burn glycogen (carbs) and then perform cardio afterward to access stored body fat. However, this is a very simplistic view of how the body operates. In reality, whether you perform cardio before or after weight training will not affect how much body fat you lose.

I generally recommend weight training before a cardio session for a different reason. When one weight trains, they're trying to constantly improve the weight poundage used in order to become stronger and tighter. This can be very taxing on the body, and to attempt lifting challenging weights after a sweat-producing cardio session can place you at risk for injury due to lower energy levels - exercise technique can easily be compromised.

If one is working with moderate or light weights, then the order of cardio and weights doesn't matter. In that case, I recommend performing the order you prefer and that will help make your workout fun and interesting.

Regarding your second question, if the Elliptical resistance of 2-3 is enough depends on several factors. Here are the questions to ask yourself: Am I within my target heart rate range and performing cardio at 65-85 percent of max heart rate? Or, do I feel somewhat challenged in my cardio session but can still carry on a conversation if I had to? This is also referred to as RPE (Rate of Perceived Exertion).

Let's discuss target heart rate first.

The target heart range formula is based on age, so I'll calculate yours for you:

220 - 50 (your age) = 170 beats per minute (maximum heart rate)

65-85% of max heart rate is as follows:

170 x 65% = 110 beats per minute

170 x 85% = 144 beats per minute

If you're exercising anywhere in the 110-144 beats per minute range, then you're at an acceptable level of intensity. The best way to monitor heart rate is by using a heart rate monitor.

Although target heart rate is a very good way to monitor intensity, I prefer Rate of Perceived Exertion (RPE). RPE is a method that requires you to pay close attention to your body and what's happening to it - and that's an approach I've always liked. RPE is a subjective rating of how hard you're working during exercise, which is based primarily on your breathing. You simply evaluate how short of breath you are using a scale from 1-10.

Here is a scale to show what you should be feeling at each level:

1This is the feeling you would experience at rest. There is no feeling of fatigue. Your breathing is not at all elevated. You will not experience this level during exercise.2This is the feeling you would experience while getting dressed. Your breathing is not elevated.3This is the feeling you would experience while slowly walking across the room to turn on the television. There is little feeling of fatigue. You may experience this right at the beginning of an exercise session.4There is a very slight feeling of fatigue. Your breathing is slightly elevated but comfortable. You should experience this level during the initial stages of your warm-up.5There is a slight feeling of fatigue. You are aware of your breathing, which is deeper than that of level four. You should experience this level at the end of your warm-up.6There is a general feeling of fatigue, but you know that you can maintain this level of exertion. Your breathing is somewhat deep. You should experience this level in the transition from your warm-up to your exercise session.7This is the feeling you would experience when you are exercising vigorously. There is a definite feeling of fatigue, but you are sure you can maintain this level. Your breathing is deep and you are definitely aware of it. You could carry on a conversation, but you would probably choose not to do so. This is the baseline level of exercise that you should maintain in your workout sessions.8This is the feeling you would experience when you are exercising very vigorously. There is a definite feeling of fatigue, and if you asked yourself if you could continue for the remainder of your exercise session, your answer would be that you think you could but you're not sure. Your breathing is very deep. You could still carry on a conversation, but you'd rather not. This is the level that produces rapid results for many people but you must first get used to level seven.9This is the feeling that you would experience if you were exercising very, very vigorously. Your breathing is very labored. It would be very difficult to carry on a conversation. This is a feeling you may experience for short periods when trying to achieve a level eight. You should not be experiencing level nine on a routine basis and should slow up when you do.10You should not experience level 10. This is the feeling you would have with all-out exercise.

Now about your final question of switching from the elliptical and treadmill every other day. Realize that the body will adapt to any routine in 3-4 weeks. So, some weeks perform them every other day and some weeks work more on one then the other. Then other times, vary the duration and speed. This will keep you progressing.

Best of luck and don't forget that proper nutrition is vital to help you lose those extra pounds. If you're an eDiets member, I highly recommend discussing your meal plan and activity level with one of eDiets registered dieticians. And don't forget you can always ask me as many questions as you wish on my support board called Exercise and Fitness!

Always remember to consult with your physician before starting any exercise program.

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Source : http://healthnews.ediets.com/fitness-exercise/ask-raphael-cardio-or-weights-first.html

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