Any day in January, treadmill workouts for weight loss! One of our new treadmill’s amazing features is customized workouts.
This January our fitness staff will add in their favorite cardio workout designed specifically for weight loss.
The best way to lose weight doing cardio is with weight bearing machine like our new treadmills.
1. Jump on any treadmill
2. Push the “Workouts” tab
3. Choose a Cardio Kickstarter workout to try
4. Start your interval workout
All of these workouts are interval workouts designed for heart health, weight loss and sweating. For more information please, contact Jacob Luckey.
Customized workouts, treadmill
I get asked all the time by my clients…”On the days I’m not training with you should I just be doing cardio? How many days a week should I do cardio compared to lifting? Won’t I burn more calories doing cardio than lifting?”
Well let’s just dive in to these questions…
When my clients aren’t training with me I always suggest they do lifting on their own. After training, clients gain the knowledge of how to build efficient and effective lifting routines. Will they work as hard on their own as they do with me, probably not (many reasons for that but one major one is not having someone, anyone else, to be accountable to)? But that’s okay. They know how hard they can work and they know if they are totally sandbagging it. So my answer is always, you need to be doing some sort of lifting/body weight exercises. Why is that? Most of the members that choose to train want to do so for changes in body composition, fat loss mainly. The best way to achieve that is through weight lifting. If you are using a good format and productive exercises, every time you lift it should feel like cardio. That’s the best part about an effective weightlifting program, once you are done with your 30-60 minute workout you should feel like you just did cardio and that you really couldn’t manage much more physically. If you go bee-bopping out of the weight room and then go down to do another hour of cardio on a bike, elliptical, treadmill, etc than you obviously didn’t put enough effort into your lifting.
The idea is:
- that you stress yourself enough with the amount of weight to gain muscle fiber size (thus increasing your metabolism and looking more “defined”)
- you stress yourself enough through the type of lifts (double jointed, arms and legs at the same time
- complex exercises moving in all planes of direction)
- and you stress yourself enough with the pace (super setting, adding in sprint cardio between lifts, keeping rest to a minimum, etc.) to really keep your heart rate up
If you are just sitting around on benches, wandering around the weight room, or using light weights for basic movements (bicep curls) then you are not keeping your heart rate up and you are not stressing your muscles enough to make serious gains in body composition changes. So the magical answer is, do more lifting! Maybe on your “off days” you do short cardio sprints or intervals combined with body weight movements to full range of motion (push-ups, box jumps, squats, lunge jumps, box dips, etc). Long cardio is for the birds. You can spend an hour on the bike and burn 500 calories and be done with it or you can spend 30 minutes running stairs, jump roping, squatting, and throwing around a medicine ball; and burn the same amount of calories and then some because the exertion from lifting will continue to burn calories throughout the day! No brainer!
I do cardio when I want to “rest.” I’ve been known to get on the Stepmill and do intervals for a good 40 minutes. I like to do that when I’m too lazy to lift, when I am too sore to lift, or when I just want an easy day. I get on my machine or run and push myself but I find it much easier than pushing myself through my typical weightlifting workout. You know you are working out hard in the weight room when you feel like running stairs or sprinting on the Versa Climber is an easier workout. So if you want a “break” by all means do some cardio. But if you choose to do so, make it count. Don’t go over 45 minutes (if you can you probably aren’t working hard enough) and if you hit it that long make sure you aren’t sandbagging it! Don’t go easy on yourself, do intervals, do sprints, do a machine you aren’t great at. Lastly, if you choose cardio don’t get used to it, you only “need” to do cardio 2 times a week to get heart health and some mix up to your routine.
As I touched on earlier, you will burn way more calories with a good weightlifting routine than you will by doing cardio. There are a few reasons for that but the main one being that by taxing your muscles you are actually putting small tears in the muscle to then be filled back in and repaired with Amino Acids (proteins) and that process takes extra calories. Not only that but the more muscle fibers you have (not to say you need to look like Hulk Hogan) the more calories it takes every day to contract them and to maintain them so in general you will be burning more calories every day just having more muscles. That increase in metabolism will be with you every day, helping you lose weight. Also, when you are performing a good weight routine you will not only be using muscles but will also be using your cardiovascular system and so really its two birds with one stone. You get to build muscle, you get to burn calories contracting so many muscles at one time, and you get to burn calories keeping your heart rate up. So when it comes down to it, working hard with the weights will be way more calorie efficient than doing cardio, even if it is hard cardio.
It’s hard not to get sucked into the idea of sweating and running for 10 miles and seeing the calorie count on the machine when you are done. It’s hard to turn your back on the many years you’ve heard that the only way to lose weight is to become a “Cardio Queen.” Those days are over like the days of the Thigh Master. It’s time to get with it and find out how much better you could be doing in the gym by getting yourself up to the weight room and really working at it!
If you would like to know more about how to design an effective weightlifting routine contact Adriana Brown. *Also note that if you are training for a distance sport (marathon, triathlon, etc) that while long cardio is obviously part of your training the weightlifting should also be a huge part of your training! It’s important to keep strong and powerful for injury prevention, joint health, and the next time you face that killer hill at mile 20 it will be a piece of cake if you have the leg muscles and power to push yourself!
Cardio Training, Fitness Advice, Sports Conditioning, Strength Training, Weight Loss
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Bored with your cardio? Hitting a plateau in your weight loss? Try this interval cardio program to blast fat, prevent boredom and maximize your time in the gym!
0:00-5:00Begin with a jog @ 5.5mph for 5 min
5:00-5:40Leave treadmill running, hop off & do alternating reverse lunges for 40 sec
5:40-6:00Rest for 20 sec
6:00-7:00Hop back on treadmill and up your speed to at least 7.0 and run 1 min
7:00-7:40Hop off treadmill and perform alternating reverse lunges for 40 sec
7:40-7:20Rest for 20 sec
8:00-9:00Hop back on treadmill and run for 1 min
9:00-9:40Hop off treadmill and perform lateral squats (side to side) for 40 sec
9:40-10:00 Rest for 20 sec
10:00-11:00Hop back on treadmill and up your speed to 7.5 and run for 1 min
11:00-11:40Hop off treadmill and perform lateral squats for 40 sec
11:40-12:00Rest for 20 sec
12:00-13:00Hop back on treadmill and up your speed 8.0 for 1 min
13:00-13:30Hop off treadmill and perform jump squats for 30 Sec
13:30-14:00Rest for 30 sec
14:00-15:00Hop back on treadmill and up your run by .5+ and sprint for 1 min
15:00-20:00lower run and jog at 5.5+mph for 5 min
20:00-30:00reduce speed to 3.6-4.2 increase incline to 8%-12% for 10 min and hike with no holding on!!
30:00-35:00cool down! Lower incline to 0% and do a 5 min walk at 3.0
Cardio Training, Fitness Advice, Running, Sports Conditioning
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How many people think that the only way to lose weight is by doing cardio? I know that I hear that statement all the time. Well I’m here to tell you that there are plenty of other ways to lose fat and burn calories; one of the easiest ways is to start a weight lifting program.
Weight lifting is a great way to increase your lean muscle mass, gain strength, gain flexibility, get coordinated and jump start your metabolism for a week at a time in one workout. Doing cardio is a great way to burn a lot of calories all at one. The average person (150 lbs) using an elliptical will burn about 450 kcal per hour; but their calorie burning would soon subside within about 60 min of finishing the exercise. That same person would only burn 300 kcal in a moderate weight lifting workout for that same time frame. The difference is that the weight lifting workout will increase that person’s metabolism for about a week, and they end up burning more calories total from that one hour workout through the week than by doing that one hour on the elliptical.
Weight lifting using large muscle groups (legs, chest, and shoulders) also releases large amounts testosterone and growth hormone into your blood stream. These hormones start circulating through our body, causing all the muscles to burn fat and build muscle. These and more beneficial hormones are usually only released in these are quantities during weight lifting exercise. Along with a release in hormones, weight lifting also will increase the amount of neurons attached to a muscle fiber, giving you more coordination and balance. You can go from 10 neurons on one muscle to over 1000, imagine how much stronger and graceful that muscle would be if it had that many neurons helping coordinate it. This adaptation is helpful if you are a 15 year old soccer player or a 60 year old still taking the stairs and not wanting to catch a foot on that last step.
One can increase their endurance and flexibility through weight lifting too. When comparing two groups of subjects; one who just cycled and one that just performed vigorous weight lifters over a three month period. The weight lifters had almost the same VO2max as the cyclists. How can one get a cardiovascular workout through weight lifting? Try making a mini circuit with three exercises; two of the exercises can be opposing muscle groups like bench press and rows, while the third one can be a core exercise like a V-situp. Perform each exercise back to back and only rest after you have completed all three. By doing a mini circuit with opposing muscle groups you never overwork a muscle group and don’t have to take a rest between exercises, keeping the heart rate elevated and making it a more efficient, higher calorie burning workout. Flexibility can also be increased if you do a weight workout as long as you perform the full range of motion. In a study done of all the Olympic athletes, the second most flexible athlete, next to gymnasts, was the Olympic lifters! Full range of motion lifting creates long powerful muscles; when someone performs partial range of motion lifting they start to make their muscles adhere to its self and flexibility decreases. The strongest muscle is a fully hydrated muscle and fully elongated muscle!
When it comes to burning calories, just do something…15 min is better than nothing! When it comes to an actual workout program, if you want to burn a lot of calories in one workout, cardio can be the right answer; but if you get bored quickly with the cardio then try hitting the weight room. When it comes to a “weight” lifting workout it doesn’t just mean dumbbells and barbells; it also means machines, cables, group exercise, Pilates, yoga, pool workouts, anything that is weight bearing works (dumbbells and barbells just add to the workout’s fun factor). If you don’t know where to start you can always ask our fitness director Jacob Galloway to set you up with the Seattle Athletic Club’s complementary ActivTrax workout program or get you in contact with one of their highly qualified personal trainers to guide you to a new body.
Cardio Training, Fitness Advice, Weight Loss
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