Have you been guilty of being a cardio queen? Do you binge-watch your favorite shows for hours while on your elliptical machine or treadmill? Do you ignore the “other part” of the gym?
If you are spending too much time doing cardio, you may not be getting your desired results.
“Far too often, people go on a diet and then spend their exercise time running, walking, cycling, using the elliptical or stepmill, or doing some other form of aerobic activity. This kind of exercise puts little to no stress on the muscular system,” according to Lifetime-Weightloss.com.
And in this sense “stress” can be good, according to the Mayo Clinic. “By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.”
Avoiding strength training because they're afraid they will “bulk up” is the second mistake women also make.
Here is the deal ladies. We do not have as much testosterone as men, so we will not look like them. We need to build muscle to raise our metabolism.
The more muscle we have, the more calories we burn. If you are not doing resistance training, you are ignoring several important components, including preservation of lean muscle and building of bone density.
In fact, The Mayo Clinic says that resistance training can also help in managing chronic conditions. “Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.”
Hitting the gym without enough fuel is another mistake which can make women feel lethargic or fatigued while exercising. You should aim for a snack with a balance of protein or carbs before a workout.
According to JillianMIchaels.com, here is what happens when you do not have enough gas in the tank.
“You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy.”
And with food also comes proper hydration. If you are not replenishing the water lost, you can become dehydrated.
You may want to plan your hydration prior to your activity, according to Fitday.com. “For intense sports and exercise activities, according to the American College of Sports Medicine, you should start drinking fluids about 2 hours before you exercise. This hydrates you and also allows your body to excrete unneeded water.”
Sources:
“When Does Cardio Become Too Much of a Good Thing? – Lifetime-Weightloss.com.” Web 28 Sept. 2015.
http://www.lifetime-weightloss.com/blog/2013/5/4/when-does-cardio-become-too-much-of-a-good-thing.html
“Strength training: Get stronger, leaner, healthier – MayoClinic.com.” The Mayo Clinic. Web 28 Sept. 2015.
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
“MYTH: Never Eat Before a Workout – Jillian Michaels.com.” Jillian Michaels. Web 28 Sept. 2015.
http://www.jillianmichaels.com/fit/lose-weight/myth-empty-stomach-workouts
The Importance of Drinking Water after Exercising. Fitday. Web 28 Sept. 2015.
http://www.fitday.com/fitness-articles/fitness/exercises/the-importance-of-drinking-water-after-exercising.html#b
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist and Publicist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans, recipes and lifestyle advice are available globally on her website http://www.happiwoman.com/ She resides in the Phoenix, AZ area with her husband and children, where she runs her fitness and publicity business, JSK PR, http://www.jskpr.com/
Reviewed September 30, 2015
by Michele Blacksberg RN
Edited by Jody Smith