There are so many different types of exercise! What is best for me, what should I be doing?

No matter what your fitness or weight loss goals are, your workouts should contain cardiovascular conditioning, strength training, and some form of stretching. The frequency, duration, intensity, and specific exercises will vary depending on your goals. A fitness professional will be able to determine your program depending on your goals.

Below are the 3 different types of exercises: and examples of each:

1. Cardiovascular (aerobic)- oxygen is used fuel- conducted for sustained periods of time e.g. jogging, riding a bike

2. Strength training (anaerobic)- not dependant on oxygen to conduct movement, uses ATP (adenosine triphoshate) from the breakdown of carbohydrates, which is then transferred to muscle cells e.g. sprinting, weightlifting

3. Stretching- lengthening of muscles e.g. static stretches (holding stretches for 20 seconds or more), myofascial release (foam rolling), yoga, Pilates

Below is a table of the benefits of the various types of exercise: (click on table for a larger view, then click back button arrow to return to newsletter)

As you can see, strength training provides the most complete and comprehensive benefits and should be included in every strength-training program.

Duration and Frequency:

Cardiovascular Exercise should be conducted 2-3 times per week, in short intense durations, about 20-30 minutes. If you can conduct the exercise for more than 30 minutes, then it is not intense enough. Do not confuse this concept with performing less cardio. For example, you are still going to do 5 miles, you are just doing it in 30 minutes, not 90 minutes. Intensity is a relative term. What is intense for one person may not be for another. If you have not exercised in a while, walking 2 miles in 30 minutes may be extremely intense. As you continue your exercise, and become conditioned, the same exercise will become less intense and less effective towards your goals. Some think they should perform cardio for a longer period, or add another mile. No. Instead, increase the intensity to make it more challenging, to stay in that 20-30 minute period. Cardio should be varied to avoid overuse injuries (see my Oct. 29, 2009 Newsletter on overuse injuries below). Note: if training for an athletic event such as a marathon, triathlon, bike race, the duration and frequency would increase depending on training program. If training for a power lifting competition, frequency may significantly decrease. Cardiovascular exercise should always be followed with some type of stretching.

Strength Training Exercise should be conducted a minimum of 2 times per week, with a maximum of 5 times per week. Muscle groups should be allowed to recover at least 48 hours before training them again, depending on intensity. Strength Training should always include some type of core strengthening, whether it is isolating, or performing the exercises with instability (see my Sept. 9, 2009 Newsletter about core training). Strength training may replace cardiovascular exercise if performed in an intense, circuit-style with no rest. However, cardiovascular exercise should NEVER replace strength training. Strength training should always be followed with some type of stretching. Note: if training for an endurance athletic event such as a marathon or bike race, strength training should be done in high repetitions with a focus on power.

Static stretching can be performed daily, depending on intensity. Foam rolling should allow a 48-rest between rolling the same muscles. Yoga and Pilates can be performed daily, depending on intensity. If experiencing soreness or discomfort, you should not perform yoga or Pilates until discomfort subsides. Yoga and Pilates should be added to you exercise program, and should NEVER replace cardiovascular exercise or strength training exercise, or stretching after strength training.

I personally feel that yoga should be included at least once a week in everyone’s workout program. Yoga is not just physical, but emotional and spiritual, with a myriad of benefits. In addition to the benefits mentioned above, other benefits of yoga include:

• an intense focus on the breath leads to a relaxation response,
• stretching the muscles in the chest cavity and rib cage allows for more efficient breathing, which leads to adequate O2 intake, which prevents joints from becoming stiff, allowing for more joint mobility.
• improved posture and alignment
• better mind-body connection

For your personalized fitness program, Contact Melanie and Mark Mogavero at Dynamic Personal Training and with the Pine Brook Boot Camps today!

82 Bloomfield Ave (behind Tiffany’s restaurant)
Pine Brook, NJ 07058
phone (973) 685-6795
fax (866) 515-5987
Web: http://www.northjerseypersonaltraining.com/
email: mmogavero@dynamicpersonaltraining.com