Resistance vs cardio for women

Colm_OReilly...If you do have any queries whatsoever on exercise, please let us know.

Hi Colm, I'm going to take you up on that even though it was directed at the OP.

I am the same height as the OP, 5ft 3". I'm 9 stone, early 30's. I have what would be described by most people as a fairly healthy diet - I avoid refined sugars (chocolate, cakes, biscuits etc) and fats (crisps, pastries etc) pretty much all the time. I don't eat processed food and try to cook every evening with lots of vegetables and lean meat or fish.

I'd be categorised as having a healthy BMI, I think its 22. I am active and am currently running four times a week with a half marathon in the Spring being the short term goal. That being said I have been quite active before this - walking, cycling.

In short I'm not a lazy coach potato with a terrible diet. However, I've wanted to lose a few pounds for about a year. I'd be delighted with half a stone and no more. But my metabolism seems to be stuck at the moment and it doesn't matter how much I exercise or if I restrict my carbs etc and concentrate on protein for a couple of months; nothing works and its very frustrating.

From reading threads here I have realised that my main problem could be that despite my 'healthy BMI' I probably have a high fat - muscle ratio as I am a bit wobbly here and there. So I have decided to go to a gym on my lunch break twice a week for 45mins at a time and do some resistance training so I can tone up.

Could you recommend a schedule which I should work to just to tone up. I have a petite frame so I don't want to build up too much muscle but a routine that I can incorporate in my weekly routine as part of my fitness programme and would improve my overall physique would be ideal?

Any feedback or advice would be appreciated.:D

How Strange,

Sounds like you'd benefit from adding more resistance training to your workouts, and adding some muscle. You won't add 50Kg worth of muscle as you simply don't have the testosterone levels to get very bulky.

Here's a five day a week program that would suit.

3 day a week bodyweight exercises that are going to blend cardio and resistance training.

A strength building program.

Now, let me ask you about your runs? If you're running in a steady state for let's say, 30-45 minutes or longer, you probably have the aerobic capacity. The things you'll need to do the mini marathon are speed, endurance, strength, power, etc. Do sprint intervals (varying on different days from 100/200/400/800m) resting until your HR is down to about 120 before repeating. These workouts should last about 30 minutes in total and will develop your body's overall capacity more effectively and efficiently.

Hanley,
I'm learning alright, just not what you'd expect dude!

Colm
-When one teaches, two learn.

Hey Colm, thanks so much for your informative post. I've a couple more questions for you...

Colm_OReilly wrote: »

Sounds like you'd benefit from adding more resistance training to your workouts, and adding some muscle. You won't add 50Kg worth of muscle as you simply don't have the testosterone levels to get very bulky.

Colm, thanks for those links. I also looked at the squats video even though I have done them before. Do you think that my local Dublin corpo gym will be able to show me how to do all this stuff? I'm planning to go at lunch time twice or maybe three times a week.

Now, let me ask you about your runs? If you're running in a steady state for let's say, 30-45 minutes or longer, you probably have the aerobic capacity.

I am now comfortably running for an hour/1hr 5 mins - 10k. I need to get past 10k over the next couple of weeks and increase my distance.

Do sprint intervals (varying on different days from 100/200/400/800m) resting until your HR is down to about 120 before repeating. These workouts should last about 30 minutes in total and will develop your body's overall capacity more effectively and efficiently.

Depending on whose training plan you follow, you either do sprinting and fartleking or you don't. I've started using Hal Higdons beginner one as it pretty much reflects where I am at in terms of fitness and running for starting the programme. He recommends doing shorter runs during the week; at the moment these are 5k's; and to do them at a much quicker pace then the longer run at the weekend. Will this benefit as much as sprinting?

I've noticed that in the last few weeks I've lost some weight and I can feel the muscles in my stomach when I'm running. The problem is there is still a bit of flab around it.

I've also been doing those exercises where you put your arms on the side of a bed/table/sofa and press up and down off the floor with your back to the bed/sofa etc. I've been doing them since mid November and I've started to see an improvement. But my upper body is really weak.

Thanks again for your advice. Much appreciated.

Colm_OReilly wrote: »

Sadly no. I wouldn't have much faith in them to be able to show you much.
If you want to pop out some evening I can go over the squat with you. Other than that the best way is to watch videos, practice the movements with a manageable weights, watch them again, lather, rinse, repeat.

I'm working off the information that Mike Collins and Brian MacKenzie gave me. These guys train high level triathletes and distance runners, and they spend most of their time working on running technique and short intervals like I've described.

I'll see if I can tweak my schedule and fit some sprints in there once a week. I can see why they would be beneficial for building up stamina.

Work on chin ups/pull ups, push ups, overhead pressing, and in addition with squatting/deadlifting you'll notice a big improvement in strength.

I'll see how I go with these. I'm trying to find a routine that I can fit into my day-to-day without the hassle of driving and getting stuck in traffic. That's why I'm thinking about the local corpo gym as its around the corner and I can easily go on my lunch break.

Thanks again for the advice.

mickoo Quote:
ps, your not exactly in the best shape yourself. maybe you do nt practise what you preach.

I have to say that's uncalled for regardless of whether or not you agree or disagree with his comments.