30 Oct 2010 Ask … and ye shall receive (an answer)

Is it better to do your cardio workout before lifting weights or should I lift weights first?

Based upon years of experience and observations, it appears that most fitness enthusiasts prefer getting their walking, jogging or cycling workout completed before tackling the weight room. Many individuals feel that the cardio workout provides them with an excellent warm-up and allows them to easily merge into a weight training session. In addition, some folks become fatigued after a weight training session and periodically lack the “zip” and drive to duke it out with a treadmill or elliptical.
There is no right or wrong to this scenario. But what is critical is allowing the body to become warmed up prior to initiating either a cardio or strength training workout. Muscles that are warmed up are more pliable and are less susceptible to an injury such as a muscle strain.

As far as weight loss and calorie burning, what do the fitness experts mean when they promote “something is better than nothing?”

What this means is that individuals who are concerned about losing excessive fat pounds should be creative in finding ways to simply move their body in order to burn calories. Research has proven that performing simple “lifestyle physical activities” can be beneficial to one’s health and wellness. Performing lifestyle activities within the course of a day that make you move and use your muscles is critical to health and weight loss.
Technically speaking, lifestyle physical activities are located at the bottom of the physical activity pyramid and include activities such as lawn mowing, raking leaves, housework, washing/waxing your car and taking the stairwell instead of the elevator.
For example, walking up and down four flights of steps (60 steps up and 60 steps will burn around 30-35 calories.
Do that a couple of times per day and you could burn off the candy bar that you ingested after lunch.The main point is that all of these small and seemingly insignificant calorie burning activities do add up and are very significant to your health and well-being. As I have stated before, when your body is moving, you are improving! Just move it!

Cooler weather will be arriving soon and I want to get outside to enjoy the fresh air. I dislike being cooped up inside a fitness center! Any suggestions on workout gear?

I believe you are singing the tune of many fitness enthusiasts that beckon for cooler weather after enduring the blast furnace-like conditions that we have experienced all summer. The most important tips for walking, cycling or running outside during the approaching winter months can be summarized as follows:
“Light and layering” work much better than wearing one heavy garment. The layer of clothing against your body should be constructed of a wickable material that transfers moisture away from the skin to the next layer of clothing that will absorb well. The outer layer could be a nylon jacket that will repel the wind and rain. The ideal outer shell will be breathable so that some of the heat that you generate can escape and prevent you from overheating.
Extremities are also very important – especially when the temperatures fall below 40 degrees. For hand warmth, choose mittens over gloves as they keep in your body heat better than gloves. Make sure your ears are covered.
You have to use common sense and experience to help you decide what to wear when going outside in the cold weather. Many inexperienced runners, for example, will wear tights and long sleeves during temperatures that many seasoned runners would consider balmy.
Everyone has a different internal thermostat and comfort zone. You also have to remember that the intensity of exercise is directly correlated to the amount of heat that is generated from within. Someone going out for a casual walk will have to bundle up more than someone who is going to run for seven miles.