A fitness routine needs to be well-rounded, encompassing both cardiovascular and weight training. They both are equally important, but for different reasons.
Cardiovascular training is great for the heart. Blood pressure, cholesterol, blood sugar and overall risk for chronic disease decrease with moderate intensity cardiovascular training. Moderate intensity is described as exerting enough energy to be able to talk to a partner without losing your breath. Optimal cardiovascular training should be between 60-85% of your maximum heart rate. A simple formula for determining your maximum heart rate is 220-age.
Weight training is important for increasing muscular strength, muscular endurance, and muscle size. The more muscle you have, the faster your metabolism. Decreased muscle mass has been associated with many chronic diseases and occurs after the age of thirty-five. This is one of the reasons why the elderly are so frail, fall, and lose their balance; which can all be avoided with weight training.
When designing an exercise program, make sure to include both cardiovascular and weight training in equal amounts. Make sure to perform them at least six hours apart. I find that cardiovascular training is better done in the morning and weight training is better done in the afternoon or evening. If you have any questions regarding the type or amount of exercise you should perform, please feel free to contact me.
The above post was contributed by Dr. Scott Schreiber. Dr. Scott Schreiber has been practicing in Newark, Delaware for over eleven years. He is a chiropractic physician that is double board certified in rehabilitation and clinical nutrition. He is a certified nutrition specialist and a licensed dietitian/nutritionist.