Guest guest Posted June 14, 2004 Report Share Posted June 14, 2004 You have so many questions for someone who just joined . BFL emphasizes weight lifting as well as aerobics. I weight lift and watch my carbs for what it's worth. (We all limit carbs drastically on most modern diets.) However if you are saying you can " weight lift for an hour " and compare that to running an hour, you are wrong. The actual milliseconds when the weight goes up may equal 0.00009 seconds of your jog. Besides, who is actually pushing the weights for an entire hour? It is more, lift, wait, talk and then lift again. See what I mean? Your heart rate and metabolism stays up after running, also. Actually, it stays up much longer by running. What would make you think different? I'm really interested in your thoughts. ...PointCove > I have read that anaerobic exercises are just as good as aerobic? > The concept is this. Aerobic exercises are good, but once you stop > exercising the fat burning comes to a halt. With anaerobic exercises > you are building more muscle, so even when you quit exercising you > continue to burn fat. > > Isn't it true that weight lifting or resistance exercising will also > speed up your heart rate? Isn't it true that weight lifting has as > many, or more, benefits than aerobic exercises. Doesn't jogging wear > out your knees and ankles sooner or later? > > Ken Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 14, 2004 Report Share Posted June 14, 2004 I'll try to give you as short an answer as possible. It is good to do both types. When you are doing your 20 MAS, you are getting both. You start out as aerobic and move into anaerobic. You are getting anaerobic when you do your 9s or 10s. Anaerobic exercise requires moving at an increased pace or with greater effort. Exercising this way burns more calories but results in a greater demand for oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat. When we breath heavy we start to develop an oxygen debt and muscle cells switch to burning mainly carbohydrates. This fuel burns quickly and does not require oxygen. Anaerobic exercises such as sprinting or weight training require more effort and up to 95% of the fuel used will be carbohydrates. Then after you stop and don't eat for an hour, you are supposed to burn fat. The longer you do anaerobic, the more you secrete cortisol, a stress hormone. So that is why you limiit your HIIT to 20 minutes and your workouts to less than 1 hr. Cortisol breaks down muscle tissue. Aeorobic exercise is more slow fat burning exercise. Aerobic exercise is an effective way to lose fat only if you are motivated enough to workout frequently, aerobics only burn fat during the workout so if you want encouraging results you need to be able to exercise daily and for longer periods. No, running generally isn't bad for your knees and ankles. Here are the exceptions: 1. When there has been previous injury to the knee (as in your case), 2. When there is established diseases in the knee joint such as arthritis, 3. When the exercise is very excessive (e.g. hours of running a day) - the risk here is probably not from the running itself but more from failure to notice or rest when minor injury does occur, 4. When the exercise is a type which has a high risk of knee injury (e.g. skiing). Andy > I have read that anaerobic exercises are just as good as aerobic? > The concept is this. Aerobic exercises are good, but once you stop > exercising the fat burning comes to a halt. With anaerobic exercises > you are building more muscle, so even when you quit exercising you > continue to burn fat. > > Isn't it true that weight lifting or resistance exercising will also > speed up your heart rate? Isn't it true that weight lifting has as > many, or more, benefits than aerobic exercises. Doesn't jogging wear > out your knees and ankles sooner or later? > > Ken Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 14, 2004 Report Share Posted June 14, 2004 You make a good point about heart rate, but that isn't so much the issue as burning fat and building muscle. I'm not an expert on any of this stuff, so I'm just asking questions about what I've read. The following quote is from a recent book called " Power of 10 " by Adam Zickerman. He is making a case for exercise with little or no aerobics. He believes that weight training can provide sufficient aerobics alone. I'm just throwing this out to get some feedback. Let me quote: " Unlike weight training, which speeds your whole fat-burning metabolism, the moment you stop the treadmill, you stop burning the calories. Aerobics does little to change your body composition because it not only fails to burn much fat, build muscle mass, or boost your metabolism, it can even reduce muscle mass. And there's another side of the coin that experts are increasingly worried about. Repetitive stress injuries don't only come from pounding keyboards with you fingertips each day. What about pounding a road with the balls of your feet year after year, or putting hundreds of pounds of pressure on your knees with every pedal stroke, five thousand times a bike ride? Our joints and tendons were never designed for that. The fact is, physiologists are starting to warn that the current generation of compulsive cardio trainers my be setting themselves up for an epidemic of chronic joint and connective tissue injury over the course of 3 years ... The point is, we need exercise that wears out our muscle each workout - not our joints and connective tissue. " This may not be in line with BFL philosophy, but I'm wondering if there is any merit to it. Ken > You have so many questions for someone who just joined . BFL > emphasizes weight lifting as well as aerobics. I weight lift and > watch my carbs for what it's worth. (We all limit carbs drastically > on most modern diets.) However if you are saying you can " weight lift > for an hour " and compare that to running an hour, you are wrong. The > actual milliseconds when the weight goes up may equal 0.00009 seconds > of your jog. Besides, who is actually pushing the weights for an > entire hour? It is more, lift, wait, talk and then lift again. See > what I mean? Your heart rate and metabolism stays up after running, > also. Actually, it stays up much longer by running. What would make > you think different? I'm really interested in your thoughts. > ...PointCove > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 14, 2004 Report Share Posted June 14, 2004 Well we are getting into something different here. It is absolutely true that weight lifting increases your fat burning by building muscle and muscle burns fat in order to maintain its integrity. A 200 lb muscular person can use more calories than a 200 lb fat person. What I disagree with is his statement that the moment you stop the treadmill, you stop burning calories. That is simply not true. Your metabolism and fat burning stays elevated for a good while. If you don't believe this, take your pulse 15 minutes after running and it is still increased. I think, as Andy is saying, there is room for both aerobics and weight lifting, which is exactly what BFL says. I think generally BFL is on the right track. If you are you asking if aerobics are ineffective, I think the answer is, no, they are very effective for weight loss. But if you are asking if building muscle via weights is helpful for weight loss, the answer is yes. There is a role for both as BFL emphasizes. ...Pointcove > > You have so many questions for someone who just joined . BFL > > emphasizes weight lifting as well as aerobics. I weight lift and > > watch my carbs for what it's worth. (We all limit carbs > drastically > > on most modern diets.) However if you are saying you can " weight > lift > > for an hour " and compare that to running an hour, you are wrong. > The > > actual milliseconds when the weight goes up may equal 0.00009 > seconds > > of your jog. Besides, who is actually pushing the weights for an > > entire hour? It is more, lift, wait, talk and then lift again. See > > what I mean? Your heart rate and metabolism stays up after > running, > > also. Actually, it stays up much longer by running. What would > make > > you think different? I'm really interested in your thoughts. > > ...PointCove > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 14, 2004 Report Share Posted June 14, 2004 > > After adding protein to my diet and cardio to my routine (both via BFL), I > cut fat and maintained the muscle. Since then I haven't done a lot of > cardio, kept eating clean (mostly) and kept at the weights. I'm wanting to > cut some fat again, and I'm eating pretty clean, so I'm gonna up the cardio > a bit. Knees have been hurting a bit when I do a lot so I have to pace > myself. > You say your knees have been hurting? Are you agreeing with the statement below? > Repetitive stress injuries don't only come from > pounding keyboards with you fingertips each day. What about pounding a road > with the balls of your feet year after year, or putting hundreds of pounds > of pressure on your knees with every pedal stroke, five thousand times a > bike ride? Our joints and tendons were never designed for that. The fact > is, physiologists are starting to warn that the current generation of > compulsive cardio trainers my be setting themselves up for an epidemic of > chronic joint and connective tissue injury over the course of 3 years ... > The point is, we need exercise that wears out our muscle each workout - not > our joints and connective tissue. " > I guess what I am trying to determine is if cardio exercises are essential. Can a person achieve a descent level of fitness by doing resistance exercises? Perhaps adding cardio would bring added benefit to some people, but do others achieve a moderate level of fitness without it? > Ken > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 14, 2004 Report Share Posted June 14, 2004 I agree that if you don't do weight training you will do little to change your body composition (increase muscle). However, aerobics does burn fat and is good for your heart. If you only could do one, I'd do weight training. I think weight training strengthens muscles, ligaments, and tendons, making aerobics like running less stressful on the body. The weight training helps prevent injuries. I think the fact is that most people never push their bodies to the limits that they are capable, not that most people are pushing them to far. Of course, many people could push farther with adequate nutrition and recovery time. You really need to " listen " to your body. I do agree that doing only cardio is not a complete exercise program. Andy > > You have so many questions for someone who just joined . BFL > > emphasizes weight lifting as well as aerobics. I weight lift and > > watch my carbs for what it's worth. (We all limit carbs > drastically > > on most modern diets.) However if you are saying you can " weight > lift > > for an hour " and compare that to running an hour, you are wrong. > The > > actual milliseconds when the weight goes up may equal 0.00009 > seconds > > of your jog. Besides, who is actually pushing the weights for an > > entire hour? It is more, lift, wait, talk and then lift again. See > > what I mean? Your heart rate and metabolism stays up after > running, > > also. Actually, it stays up much longer by running. What would > make > > you think different? I'm really interested in your thoughts. > > ...PointCove > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 14, 2004 Report Share Posted June 14, 2004 See, a great example of how nutrition plays an important role as well. And I agree the weight training is the key. Unless you want to look like a stick with no muscle, you need to do weight training and eat enough protein. Andy > I've lifted weights week in and week out since the early 80s. During some > sessions my jaw gets a better pump than my biceps, but for the most part I > keep moving. > > Until I balanced my protein/carb and started doing more cardio a couple > years ago, I steadily put on fat...not a lot, but more than I wanted. > > After adding protein to my diet and cardio to my routine (both via BFL), I > cut fat and maintained the muscle. Since then I haven't done a lot of > cardio, kept eating clean (mostly) and kept at the weights. I'm wanting to > cut some fat again, and I'm eating pretty clean, so I'm gonna up the cardio > a bit. Knees have been hurting a bit when I do a lot so I have to pace > myself. > > Balance. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 14, 2004 Report Share Posted June 14, 2004 Yes, it is essential and everyone has always known it is essential to overall health. If you want to just look good, then weight training is fine and it does elevate your heart rate, but not the same as cardio. Only recently have the gurus began to preach that weight lifting is essential as well. You really need to do both. I was just saying before if for some hypothetical reason you were only allowed to pick one, I would pick weight training and I really love running. Andy > I guess what I am trying to determine is if cardio exercises are > essential. Can a person achieve a descent level of fitness by doing > resistance exercises? Perhaps adding cardio would bring added > benefit to some people, but do others achieve a moderate level of > fitness without it? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 15, 2004 Report Share Posted June 15, 2004 Here is a quote from the Dr. Hussman Q & A section of bodybuilding.com that talks a little bit about specifically the BFL program and its balance: " As I note all over my site, the combination of aerobic training, strength training and balanced nutrition is the single most effective way to lose weight, gain muscle and increase fitness. " I've always felt that you have to have some type of a mix between the two. I guess if all you're looking to do is bulk up and don't mind panting when you go up a lot of stairs, then just lift weights. But if the goal is overall fitness, then you have to have both the aerobic and anaerobic. That's just my opinion for whatever its worth. Dan > I have read that anaerobic exercises are just as good as aerobic? > The concept is this. Aerobic exercises are good, but once you stop > exercising the fat burning comes to a halt. With anaerobic exercises > you are building more muscle, so even when you quit exercising you > continue to burn fat. > > Isn't it true that weight lifting or resistance exercising will also > speed up your heart rate? Isn't it true that weight lifting has as > many, or more, benefits than aerobic exercises. Doesn't jogging wear > out your knees and ankles sooner or later? > > Ken Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 15, 2004 Report Share Posted June 15, 2004 Have you ever seen a person who only does resistance training pant when they climb a lot of stairs? How can a person lift weights (or do other resistance training) and not build up their heart and lungs? They may not have the exact same endurance as a runner, but I would think they would at least exceed the average Joe who doesn't do any exercise. I'm just starting my program and I've noticed that my heart rate is in excess of 80 (sometimes 90) after I've done resistance work for about 8 minutes. Maybe that 1 cup of coffee is causing it :-) Am I thinking wrong about this? Ken > > I have read that anaerobic exercises are just as good as aerobic? > > The concept is this. Aerobic exercises are good, but once you stop > > exercising the fat burning comes to a halt. With anaerobic exercises > > you are building more muscle, so even when you quit exercising you > > continue to burn fat. > > > > Isn't it true that weight lifting or resistance exercising will also > > speed up your heart rate? Isn't it true that weight lifting has as > > many, or more, benefits than aerobic exercises. Doesn't jogging wear > > out your knees and ankles sooner or later? > > > > Ken Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 15, 2004 Report Share Posted June 15, 2004 Like i said, it was just an opinion (and i exaggerated a bit from the stairs thing). Any exercise would give you better endurance than the average joe! But i really don't think that you can ever build up your heart and lungs doing just weights as you could mixing in aerobic exercise. I don't have any hard facts with me right now to prove it, but i can't think that it would be other wise. I still think it all depends on your goals. i know i read on one site that if you goal is to only bulk up, then you should do less cardio so you don't burn any muscle with the fat. but if you're going for overall fitness, why would you leave out cardio? But its your program and your choice.... Dan > > > I have read that anaerobic exercises are just as good as > aerobic? > > > The concept is this. Aerobic exercises are good, but once you > stop > > > exercising the fat burning comes to a halt. With anaerobic > exercises > > > you are building more muscle, so even when you quit exercising > you > > > continue to burn fat. > > > > > > Isn't it true that weight lifting or resistance exercising will > also > > > speed up your heart rate? Isn't it true that weight lifting has > as > > > many, or more, benefits than aerobic exercises. Doesn't jogging > wear > > > out your knees and ankles sooner or later? > > > > > > Ken Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 15, 2004 Report Share Posted June 15, 2004 I want to chime in here. You are thinking wrong about this unless you are interested strictly in what you see. Yes, I've seen people who only do weight training who pant when forced to do cardio of any type - not just running. Their muscles look great but their heart and lungs are screaming for some time, too. Your heart needs more of a workout than weight training will give it. Unless your fitness goals are all about the visual, do your heart a favor and work it out sufficiently, too. Once again, balance is the key. Sara Re: Aerobic or anaerobic? > Have you ever seen a person who only does resistance training pant > when they climb a lot of stairs? > Am I thinking wrong about this? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 15, 2004 Report Share Posted June 15, 2004 Funny that you bring this up. On another board I frequent one of the people enters body building contests in Canada and he noted how many of the contestants panted, wheezed and were in generally poor shape except for their muscular physiques. I will be glad to send you the link. Having said that, I do see where you are coming from and really don't have much of an argument. If I could only do one type exercise it would be weight lifting to improve my physique and also to burn fat. Fortunately, I can do both running and weight lifting, however. ...pointcove > > > I have read that anaerobic exercises are just as good as > aerobic? > > > The concept is this. Aerobic exercises are good, but once you > stop > > > exercising the fat burning comes to a halt. With anaerobic > exercises > > > you are building more muscle, so even when you quit exercising > you > > > continue to burn fat. > > > > > > Isn't it true that weight lifting or resistance exercising will > also > > > speed up your heart rate? Isn't it true that weight lifting has > as > > > many, or more, benefits than aerobic exercises. Doesn't jogging > wear > > > out your knees and ankles sooner or later? > > > > > > Ken Quote Link to comment Share on other sites More sharing options...
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