Combine Resistance Training and Cardio for Maximum Results

What Type of Excercise Should I Do?

Should I do a cardio routine, or should I do a resistance routine to get fit?  My answer is YES!

Insanity

Aerobic or cardio exercise has been shown to be the best for burning belly fat or abdominal adipose tissue 1.  It speeds up the metabolism and helps to improve insulin resistance.  this type of exercise, when done over sustained periods, improves oxygen exchange, thus it improves over all stamina.

Body Beast

Resistance training whether it be with weights, or with the weight of your own body increases strength and muscle mass.  Increased muscle mass requires more calories to sustain which helps burn the body’s fat stores faster.

By combining the two into your personal fitness routine, not only do you get the best of both worlds, but you get better over all results than if you did only one by itself.

The Research Results Are In!

According to the results of a trial conducted in part by Louisiana State University’s Pennington Biomedical Research Center called the Health Benefits of Aerobic and Resistance Training in Individuals with Diabetes (HART-D) trial, published in the Journal of the American Medical Association (JAMA) “patients with Type 2 diabetes who wish to maximize the effects of exercise on their glycemic control should perform both aerobic and resistance exercise.”  And, “Furthermore, cumulative benefit across all outcomes was greater in the combination training group compared with either aerobic or resistance training alone.”2  Another study conducted by the University of Ottawa, published in 2007 in the American College of Physicians, Annals of Internal Medicine, concluded: “…aerobic training and resistance training alone each led to improvements in glycemic control, and combined aerobic and resistance training had effects that were greater than those of either method alone.”3

A 2012 study from the Curtin Health Innovation Research Institiute of Curtin University of Technology in Perth, Australia concluded, “From our observations, combination exercise gave greater benefits for weight loss, fat loss and cardio-respiratory fitness than aerobic and resistance training modalities [alone]. Therefore, combination exercise training should be recommended for overweight and obese adults…”4

The need for continued training was shown in a 2003 study published in the Journal of Cardiopulminary Rehabilitation.  This authors of this study concluded:  “an 8‐month training program combining strength and aerobic exercise induces favorable muscular and biochemical adaptations, on TC(total cholesterol), TG (triglycerides), HDL‐C (HDL Cholesterol), and apo‐A1 (apolipoproteins A1) levels, protecting patients with CAD (coronary artery disease). After 3 months of detraining, however, the favorable adaptations were reversed, underscoring the need of uninterrupted exercise throughout life.” 4

If combining these two helped those with Type 2 Diabetes, and Heart Disease, think of what it can do for those who don’t.  Why wait until you develop a condition?  Prevention is the best medicine.

Conclusion

Numerous studies show the combination of cardio AND resistance training builds muscle mass and increases strength, reduces body fat, improves glycemic control in those who have either Type 2 diabetes or Insulin Resistance, and it provides an improved quality of life for those who suffer from Chronic Heart Failure.  If it works for them it can also benefit those who are in relatively good health.  Beachbody has several programs that offer this combination in different proportions and degrees. Programs like P90X, P90X2, Power 90, Chalene Extreme, Les Mills Pump, INSANITY (Cardio Power and Resistance),  INSANITY: The Asylum, Insanity, INSANITY: The Asylum Vol 2, and Body Beast all help get you heart rate up and build muscle at the same time.  Now that you know about the benefits of combining resistance and Cardio Training for Maximum Results, if you don’t  have the proper nutrition, than it’s all for nothing, but that’s for another post.

Be Fit and God Bless!

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P.S.:  If you found some useful ideas in this post, please feel free to share is using the social media buttons on this page.  I would also like to hear any suggestions, questions or comments you have below.

 

 

 

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Citations:

1.  Harvard Health Publications, Abdominal fat and what to do about it
2.  JAMA. 2010 November 24; 304(20): 2253–2262., Effects of Aerobic and Resistance Training on Hemoglobin A1c Levels in Patients With Type 2 Diabetes

3.  2007, Sigal, R.J. et. al. Effects of Aerobic Training, Resistance Training, or Both on Glycemic Control in Type 2 Diabetes– A Randomized Trial
4.  2003, Tokmakidis SP, Volaklis KA., Training and detraining effects of a combined-strength and aerobic exercise program on blood lipids in patients with coronary artery disease.

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