Fitness, Health and Exercise Facts: Cardio Before Weights or Weights Before Cardio?

Hi all! Here’s your latest Fitness, Health and Exericse Facts From LaRue. Enjoy!

FITNESS, HEALTH AND EXERCISE FACTS
Cardio Before Weights or Weights Before Cardio?
Presented by LEC Fitness, LLC

I’m often asked “Should I perform my cardio exercise first or my weight training first?” As a matter of fact, I recently answered this question for the readers of an online publication. When asked, I usually give the same answer – “it depends.” Ok, so perhaps not exactly the definitive answer that people want to hear, but honestly, it’s the best one that I can give! Here’s why.

When trying to decide the order of exercise between these two, the answer really depends on your training goals, or can even be as simple as the type of challenge you’d like to give yourself on a given day. For instance, is your training goal focused on increasing your strength, improving your cardiovascular conditioning, or perhaps reducing body fat? Conventional exercise wisdom says that aerobic exercise (e.g. walking, running, biking or swimming) is perhaps the best way to reduce body fat and improve your cardiovascular condition. So, if that’s your focus, then performing your aerobic exercise while you are fresh (i.e. first) probably makes sense. Likewise, if developing strength is a primary goal, then, at least in most of your training sessions, performing your resistance training first makes sense. That way, you are not pre-fatiguing your body with your aerobic training, and can devote your best efforts towards your resistance training.

With this being said, there may still be instances where you may want to switch things up by performing your secondary exercise FIRST. By doing this, you can add an element of intensity to your primary exercise. So, for example performing your strength training after a cardio workout will make the strength training session more intense and challenging. However, a Word of Caution if you decide to occasionally train this way – remember that since you will be pre-fatiguing your muscles by performing the secondary exercise first, you may not be able to push as hard with your primary exercise, so be careful and don’t be afraid to cut-back on the intensity of your primary exercise in that particular workout.

This Fitness, Health and Exercise Facts blog is brought to you courtesy of LEC Fitness, LLC http://www.lecfitness.com

October Issue – Sports Conditioning Newsletter

Hello everyone! Fall is in full force with cool evenings and pleasant day temperatures. I hope that everyone is enjoying the beginning of Fall colors and our last “warm” days before Winter arrives. Here’s a copy of my most recent Sports Conditioning newsletter (October, 2011). Enjoy, and as always, please feel free to share it with your friends, and to contact me if you have any questions.

Yours in Health and Fitness
LaRue
LLCSCNewsletter2

Shoulder Injuries for Swimmers

In a recently published article, a researcher reported that swimmers can suffer an injury known as “swimmer’s shoulder.” The researcher notes that the cause of this injury is quite often overuse. See the link attached to my blog for the full article.

Link to Article:  http://www.nlm.nih.gov/medlineplus/news/fullstory_114636.html

Overuse injuries are preventable or at least can be reduced by smart training. Training to help reduce your risk of shoulder issues is SMART, and is a subject that I’ve addressed in my article “Shoulders, Core and Legs: The Three Keys to Great Throwing, Striking and Racquet Sports Performance for Female Athletes” for an online educational publication for fitness professionals. I also address this issue in my Kindle eBook “You Throw Girl: A Guide to Stronger Shoulders and Core for Female Athletes.”

I’m a big proponent of PREVENTION rather than CURE! One very important message to swimmers that comes out of this article is that you should supplement your swim training with WEIGHT (or resistance) training! I couldn’t have said it better myself!

Yours in Health and Fitness,
LaRue

Prepare, prepare, prepare!

The old adage of “you play the sport to get in shape” has been replaced with “you get in shape to play the sport.”

To all you female athletes out there – make sure that you make the time to properly train and conditioning BEFORE you start competing. It will pay-off in better performance on the field, and in reducing the risk of injury!

Yours in Health and Fitness
LaRue