Cardio and Weight Training Are Necessary For A Complete Fitness Program

There are two components or aspects to exercise-- cardio and weight training. Aerobics or cardio (short for cardiovascular) forms one leg and weight training forms the other. The two complement each other and should be part of a total fitness program. Each has its own specific benefits and neither one can take the place of the other.

Cardiovascular exercise is aerobic which means 'with oxygen.' 'Cardio' comes from the Greek word meaning 'heart.' 'Vascular' refers to blood vessels. The purpose of cardio is to strengthen the heart and lungs. Cardiovascular exercises include walking, biking, running/jogging, swimming, and the use of machines such as Stairmaster or Lifecycle. Any activity which will raise the heart rate and keep it elevated for the duration of the exercise can be classified as cardio.

The intensity of any cardio exercise should be such that you are able to carry on a normal conversation. If you are out of breath, your intensity level is too high.

To be effective, cardio should be performed at least 3 times per week. The American College of Sports Medicine recommends 3 to 5 days per week.

Cardio exercise is low intensity and long duration. Under these conditions, oxygen is used. Fat needs oxygen to burn. The time element is critical in order for the body to use fat for energy.

Cardiovascular exercise targets the heart and lungs. It increases lung capacity, strengthens the heart so that it doesn't have to work as hard, and increases the efficiency of the flow of oxygen in the blood throughout the body.

Weight training or 'pumping iron' is anaerobic. This literally means 'without oxygen.' Lifting weights is the exact opposite of cardio. It is high intensity and short duration.

While cardio strengthens and conditions the heart and lungs, lifting weights builds and strengthens the muscles (arms, legs, chest, and back) and the skeletal system. Muscle is metabolically active and burns calories. The more muscle that you carry, the more calories you will burn at rest.

The time frame for lifting weights is short but the intensity is high. Carbohydrates is the primary fuel for this activity. The benefits of cardio and weight training are clearly separate.

Weight training is performed in sets and reps. A set consists of a certain number of 'reps' or repititions of a particular movement--say barbell curls for instance. A set may be 10 reps. You then rest briefly and perform another one. Typically you will do 3 to 4 sets of an exercise.

Some of the benefits of weight training are: (a) stronger and bigger muscles (b) greater bone density (c) the burning of body fat while at rest and (d) the prevention of the natural loss of muscle tissue as you age.

Cardio and weight training, along with a good nutritional program, will make you better equipped to handle stress, greatly reduce your risk of hip fractures or of falling, and keep you out of nursing homes, thereby making you completely independent. You will have no difficulty doing everyday activities even into your senior years.