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March 4, 2010
WHEN it comes to weight
management many people
underestimate the poten-
tial of combining resist-
ance and cardiovascular training.
But this is a powerful combination.
If you combine both resistance and
cardiovascular training to your weekly
activities, you will achieve a weight
management much sooner than by just
one element on its own.
Resistance is movement against
a load. It could be done in front of a
weight room mirror, in a pool or at
home with tins of beans.
Applying progressive load to mus-
cles within the body creates an adap-
tive response to this stress over days
Physiological adaptations in this time
TO EXPLAIN how the body
reacts to this combina-
tion of training, I use an
analogy of a palace with
hundreds of rooms. When
you've started resistance
training only a few rooms
have lights on within the
palace, energy usage is
economical in regards to
the limited functionality.
When activity is increased,
more rooms are alight
until all of the hundreds
of rooms within the pal-
ace are on. The palace is
your muscle(s) and the
motor units are the rooms
that have switched on
to the progressive loads.
You have much more use
and energy from trained
muscle(s) gained from pro-
-- CPL Dean Cook
TURN ON THE LIGHTS
Seriously, a can of beans
can help with your weight
CPL Dean Cook.
could include improved messaging from
the mind to the muscle which leads to
increased movement economy, muscle
contraction strength and basal metabolic
energy consumption rates.
As more units within the muscle are
stirred into action, greater energy and
strength within those muscles is experi-
Strength gains also occur in the
muscles' connective tissue, which can
increase resistance to injury. Movement
within exercise or sport will additionally
become more effective with less concern
for possible problems like sprains and
Together with resistance training,
challenging cardiovascular sessions
within the week will expedite progres-
sion to a goal. Cardiovascular training
will increase the trainer's ability to
deliver nutrients and energy to recruit-
To do this the heart and lungs
strengthen to pump more nutrient-rich
blood to the working areas.
The resistance to blood flow
throughout the vessels will gradually
decrease and allow greater volumes to
reach muscular extremities. Increased
mitochondrion within the muscle cell
termed the power plant, will cause
greater energy production and calorie
A basal metabolic increase will be
attained from increased muscular and
If the intention is to attain a weight,
size or shape sooner, by applying a
format of both resistance and cardio-
vascular training, energy will be con-
sumed much faster.
Muscular metabolic rates increase
and as a result energy consumption
throughout a cardiovascular activity is
Therefore the candle is burnt at
both ends when additional muscular
portions are used within a manageable
cardiovascular exercise activity.
Talk with your PTI section to get
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