Aerobics or Strength Training: Which is Better?

Which is better? Aerobic training (long distance running, stints on the Stairmaster) or anaerobic training (weight training & short intense conditioning work)

I've been asked this question hundreds if not thousands of times. First I'll give what I think is best and then I will talk about whether what I think is best even matters.

I my own professional opinion and from my experiences I believe a combination of strength training exercises (with free weights, machines, or bodyweight) and high intensity anaerobic exercise (e.g. Sprinting, running up hills, or stairs etc... have yielded the best results for me and the people I've worked with. I'll take it a step further by just looking at what the elite athletes do. The first thing that comes to my mind when it comes to ideal body composition (low body fat levels) and weight loss are long distance runners and sprinters. Marathoners run and workout for what seems like forever. One hour runs 4 to 6 times a week are the norm for many of them. Combine that with strength training (which many won't do because they're too tired and over trained from running) and you're working out almost everyday. Sprinters on the other hand use short intense workouts to build their speed. Many sprint 2 to 4 times a week for about 30-45 minutes and strength train 2-4x a week for about 30-45 minutes. Many times it looks as if they're not even training hard because they rest a while between their sprint sets.

With out getting too far into the details of the workouts of sprinters and marathoners I'll say this: The sprinters get far more in return for what amounts to less time spent working out. Just take a look at an elite marathoner (they look stringy and many times weak and sickly). Now look over at an elite sprinter and they look like an Adonis (It all boils down to what their training offers them. Long distance running will improve your aerobic endurance but at the cost of you overtraining, possibly having more colds, less muscle, you not looking and feeling your best and also leaving less time to do other things you might like. Sprinting and strength training will not give you the endurance to run 2 hours but you will look better, have more muscle, less fat, have more time to do other things. So I guess it's safe to say that I think strength training and anaerobic work wins in my book. Absolutely! Now does what I believe really matter when it comes to finding what works best for you?

Here's a true story:

I had a client a few years ago that loved to run. When I made my pitch to try and get her to do sprints and strength training she rebelled. She really had no interest in strength training and she truly loved to run as it made her feel like a million bucks. How could I fight that? World famous holistic healer Paul Chek once told me in a seminar that the best exercise is the one you will do and like to do consistently. Ultimately you need to do what works for you and what you like doing. If you do a workout program that you dread many times you'll just stop doing it and sometimes you may even get hurt. So, for those who love to run: I've got nothing but love for you. Have fun, be consistent and keep it up.

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Adopting a Low Impact Aerobic Workout Can Help You Burn Fat Faster

The most effective way to lose weight fast and easy is with a dependable low impact fat burning workout. We're often told that strenuous aerobic exercise is the way to go for losing weight but quite often we are misled into believing that this is the only answer. If you are a novice, you might harm yourself if you get started with high impact high intensity aerobic activity.

For that reason, it is better to start from the beginning at a moderate pace using low impact aerobic activity if you want to be able to get the most advantage from your fat burning routine. Walking for 20 minutes a day initially is a great way to build up your stamina if you have not been working out for very long.

The main goal of low impact aerobics is to get your heart going, and improve your circulatory system without damaging your skeletal structure in the process. I like jumping jacks and the jump rope because they can be done almost anywhere. Even though both involve jumping, they are surprisingly low impact workouts.

They are very easy and safe for beginners and offer progressive options for increasing intensity and skill. You can increase your proficiency and burn calories as well as fat. The point of fat burning workouts is to keep you in the zone for 24 to 48 hours.

Strength training also contributes to fat loss over an extended period. By including resistance training into your weekly the program, you can continue the fat burning process as you improve your muscle density.

High Intensity low impact fat burning exercises are a great way to get the fat burning results in an incredibly short span of time. Here's how to lose weight and keep it off; try a rowing machine workout or the elliptical machine at a steady pace below aerobic capacity for 10 minutes. Gradually increase the intensity for three minutes.

Crank it up to a higher amount for two minutes say about 80% of maximum and then kick it up even further for one minute. Go all out for that one minute then return to the steady pace below aerobic capacity for another 10 minutes. This kind of variable intensity routine will get you burning fat in less time for sure.

This is perhaps the simplest way to lose weight for many people who are challenged with low metabolism. You'll be able to boost your strength through these assorted workouts and are less likely to get bored if you are doing several movements from day to day.

Always get a check up from your physician when starting a new fitness program. If you want to lose weight fast and easy, adopting a low impact aerobic workout might be a fantastic way to go.

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New HIIT Training Technique - Not The Same 'ol HIIT!

Yes, there's already a new HIIT training technique.

I know the entire concept of high intensity interval training is fairly new in and of itself, but things change quickly -- hopefully not as frequently as new iPod models, or you may be changing techniques three times before you're even warmed up!

There are already several variations of HIIT, but the changing variables tend to be either the duration of the intervals or the different equipment/methods (exercise bike, sprinting, elliptical machine, etc.).

You don't have to completely abandon your "old school" HIIT training, because let's face it: any technique is better than none. In fact, the old way is still amazingly effective, and you may actually prefer it, but I've absolutely fallen in love with the "new school."

HIIT Training 2.0

This new technique is most effective and easiest to perform on an exercise bike, which just happens to be my weapon of choice for my HIIT workouts. You can adapt this method to sprinting or ellipticals as well, but I've always liked the exercise bike, because I can use it anytime right here at home (none of those "I don't have time to drive to the gym excuses"!).

Ok, so keeping with the exercise bike example, I, along with most other HIIT'ers, would (back in the old days of about two weeks ago) pedal along at a high intensity pace (100-150RPM) for a certain amount of time (30-60seconds), followed by a low intensity pace (50-75RPM) for a bit, then rinse and repeat.

As I said, this works wonders for anyone who can really keep up the intensity for a relatively short amount of time. Most HIIT sessions take only about 10-20 minutes; if you're lasting longer than that, then you probably overlooked the "high intensity" portion of H.I.I.T.

The only problem I was having, as my endurance increased and my intensity got higher and higher to keep up, during my high intensity intervals, I was topping out over 160-170RPM (rotations per minute).

Not only did this make me look like a bouncing, schizophrenic lunatic, it put unnecessary stress on my knees and hips.

But, how can I keep up the intensity without continuing to increase my RPM?

Viva La Resistance

Resistance. So simple, yet I never thought of it, until I was browsing and read an article by Craig Ballantyne.

Craig knows his stuff, so the idea really intrigued me. He writes for several health and fitness magazines, including Men's Health and Men's Fitness, and he creates some excellent workouts for everyone from beginners to elite athletes (heard of the Bodyweight 500? you can thank Craig for that one as you struggle to pick yourself up off the floor).

So, by keeping the RPM constant and adjusting the resistance up and down for each interval, you get the same benefits of high intensity vs. low intensity, but without the potential joint stress.

If you're already doing HIIT on a regular basis, try it out as a change-up to your regular routine. For the first-timers, be sure to read the original HIIT article for more background on the training method itself, then try out both techniques.

HIIT By The Numbers

We're all at different fitness levels, but I'll give you my numbers as something to compare to if you need to figure out how your current RPM technique will convert to the resistance technique:

"Old School" (adjusting RPM)

Low intensity intervals: 70RPM on resistance level 5 for 30 seconds
High intensity intervals: 150RPM on resistance level 5 for 30 seconds

Here's what I do now to achieve the same level of intensity and workload while keeping the RPM constant:

"New School" (adjusting resistance level)

Low intensity intervals: 100RPM on resistance level 3 (out of 10) for 60 seconds
High intensity intervals: 100RPM on resistance level 8 (out of 10) for 60 seconds

Again, you can play around with the numbers since everyone's body and equipment is going to be different, as long as you stick with the basic idea of adjusting resistance levels while keeping RPM fairly constant.

Adapting To Other Methods

If you usually do cardio on another type of machine, like an elliptical for example, then adapting this technique to your workout should be fairly easy, as most exercise equipment has an option to digitally or manually increase resistance.

For example, on a treadmill, rather than increasing the speed, you could increase the incline during your high intensity intervals, then bring the incline back down during the low intensity intervals.

If you're not part of the pasty, digital-world bunch, and you prefer to actually run out in the real world, things get a little bit trickier.

When you're using running as your HIIT method, your high intensity intervals are going to be significantly shorter, because not many people can maintain a true sprinting pace for 30-60 seconds.

You can always experiment with those attractive running parachutes to increase resistance, but you may find them to be a bit impractical with the shorter intervals, in which case you can just keep it "old school."

No matter what method, technique, or variation you choose, you simply can't go wrong with any type of HIIT training.

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Best Aerobic Exercises For Weight Loss and Staying Fit

Before proceeding further with trying out aerobic exercises for weight loss as well as fitness, it is important that you consult a professional doctor or trainer to ensure that you are in fact in a good enough condition to perform the exercises. Furthermore, it is important to pick a workout plan that includes certain aerobic routines whenever you are doing some exercises.

So, before choosing the best aerobics exercises you should first select certain exercises that are easy for you to do and which you would enjoy doing. This means that not only you will stay healthier but also you will not get bored by the exercise routines. This will enable you to stay motivated as well. The best among many aerobic exercises that will enable you to lose weight and remain fit include activities such as jogging, aerobics, walking, stair stepping, and elliptical training.

Once you have identified your primary aerobic routines you should also choose a few alternative exercises. This will allow you to rotate your exercises and in this way your interest in doing workouts will remain high. In regard to suitable alternative aerobic exercises you should consider activities such as stationary cycling, swimming, cross country skiing, and outdoor cycling.

Jogging is considered among the best of all aerobic exercises and it is something that millions of people can do and for good reason as well. It is in fact an exercise that provides very rapid weight loss and it is also perhaps the most convenient exercising option as you can do it anywhere including outdoors, in a health club, or even in your home.

Walking is another great option and it can certainly provide many benefits as it causes least amount of stress to your body. Unlike in the case of jogging you can do it every day in the week without worrying about becoming injured or over extending your body.

Aerobics offers you a chance to get a good workout. You may need to join aerobics classes such as jazzercise, step aerobics, boxing aerobics, and water aerobics. These exercises are mostly low impact kind though there is still a risk that overusing the exercises can easily result in injuries to your muscles and to your joints. So, it is not recommended that you do these exercises more than four times a week.

Stair stepping and elliptical training make for wonderful primary aerobic exercises. Stair stepping in particular is one of the best aerobic exercises as it does not put much stress on the body and in addition you never have to worry that inclement weather will prevent you from doing exercises. They can easily be done at home on a stair stepper.

Some people prefer to use elliptical trainers that are the new rage these days and are normally found in health clubs. With the help of these machines you can give your muscles a good workout and without stressing your body too much.

Studies have shown that the benefits of aerobic exercises include weight loss, better cardiac function, improving muscle health, lowering blood pressure, and reducing stress. Above we have discussed several aerobic exercises that are worth considering. Remember to start slow with these exercises and consult a doctor or trainer if necessary.

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Elliptical Training Machines vs Treadmills

When you're looking to buy just one piece of gym equipment to use at home, two things will stand out to you: treadmills and elliptical training machines. They're practically the most popular exercise gear, coming close in second to the ever-popular dumbbells and weights. Both machines are known to be excellent tools for cardio workouts and because of their effectiveness, are considered useful for all regimens.

Elliptical training machines and treadmills are not created equal, however; just because they're both cardio workout equipment, doesn't mean they improve exactly the same things in the human body. These two pieces of equipment have entirely different functions, and you should look into these functions before making your decision to buy.

Treadmills, being older and thus having enjoyed a longer stint in the market, are a traditional favorite. The treadmill focuses on working out the lower half of your body, by simulating running and walking exercises indoors. This makes treadmills an excellent device to help you burn up unwanted calories. Treadmills provide a reasonably lighter impact so that your legs don't get as strained as they would be during regular outdoor runs or jogs. The less impact there is on your legs, the less chances there are of your leg muscles bulking up, like competitive runners' legs do. Electric treadmills are especially useful for lessening the friction between your feet and the running belt. You can set speeds so that you can walk or run at different paces, depending on what's comfortable and recommended for you.

But while newer in the market, elliptical machines deserve a second look. They not only exercise the lower body and pump up the heart like treadmills do; they also give your upper body a good aerobic workout. Elliptical machines have different models and makes, but for the most part they resemble cycling machines where you don't actually get to sit down while you cycle - in fact, you do your pedaling standing up, on flat vertical pedals! If the treadmill lessens the friction between your feet and the running area, the elliptical trainer virtually removes it, providing more fluidity of movement but at the same time inviting the body to use less force.

If you want a stronger and more solidly "built" lower body, you should definitely get the treadmill. The treadmill is great for people who want to build up their stamina while toning their leg muscles. It's especially useful for people who need to train for marathons or walkathons. The elliptical training machine, being a lower-impact device, doesn't bulk up your limbs as much, but does provide a full-body workout. It distributes the results of the exercise equally throughout both the upper and lower parts of the body.

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Best Aerobic Exercise Burns Belly Fat And Improves Your Health

The best aerobic exercise will help you burn belly fat and improve your overall general health. There are many forms of aerobic exercise that will bring you many benefits. There really isn't one single exercise that sets it apart from other forms.

The benefits of aerobic exercise include:

enhanced mood
decreased blood pressure
lower total cholesterol
protection against certain cancers
reduced risk of diabetes
healthier heart
increased stamina
leaner appearance with less total body fat

Aerobic exercise is one of the best things you can do to burn calories. Here is a list that will give you a general idea of how effectively certain activities burn calories. The number given is for a 150 lb. person involved in the activity for 30 minutes.

walking slowly - 90
golf with a cart - 105
walking at a moderate pace - 120
housework - 135
walking briskly - 150
swimming 25 yards per minute - 160
bicycling at 10 miles per hour - 188
stair climbing - 210
aerobics step training, 4 inch steps (beginner) - 218
rowing machine - 270
jogging 5 miles per hour - 278
jogging 6 miles per hour - 345
running 8 miles per hour - 458

Even the best aerobic exercise session will be enhanced with a proper warm up before exercising and a cool down following the session. Here are some reasons that warming up and cooling down are important:

Warm Up

1. Promotes gradual metabolic adaptation. The warm up prepares your body for the increase in oxygen consumption.

2. Prevents lactic acid build up that causes post exercise soreness.

3. Reduces the risk of injury that occurs from moving cold muscles.

4. Improves coronary blood flow as your exercise session begins.

5. Enhanced elasticity of tendons, ligaments, connective tissue, and muscles.

6. Prepares you mentally for your exercise session.

Cool Down

1. Prevents the light-headed or dizzy sensation that comes from venous blood pooling when you abruptly end your exercise session.

2. Prevents cramping.

3. Lowers the concentration of hormones such as norepinephrine that lead to disturbances in heart rhythm.

Current scientific research results are revealing just how important it is to find the best aerobic exercise that works for you. The dangers of carrying excessive amounts of belly fat are now well documented. The obesity epidemic is continuing to spread and brings with it some severe medical problems.

These health problems include diabetes, stroke, heart attack, cancer, and increased risk of dementia. Reducing belly fat can significantly reduce the risk of these and other diseases. This, in addition to looking and feeling better, should motivate us to find the best aerobic exercise and consistently use it to lose belly fat and improve our health.

We must also remember that to optimize our exercise programs we should include strength training and a healthy diet. Strength training should be performed at least twice each week. Focus on the major muscle groups. Increased muscle mass will help turn your body into a fat-burning machine.

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Stamina 35-1405 ATS Air Rower

		Brand:	Stamina
		List Price:	$500.00
		Our Price:	$399.00
		Total Price:	$399.00
		Usually ships in 1-2 business days

Stamina 35-1405 ATS Air Rower Overview

Super-sturdy air Rowing Machine. The Stamina ATS Air Rowing Machine is designed with an over-sized chrome seat rail. Metal rowing chain for extra strength and durability. The molded seat is comfortable for all users, especially beneficial for those who enjoy a longer rowing workout. When you're not using the ATS Air Rowing Machine, simply fold it and wheel it away on its convenient, built-in casters.


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