One of the coolest things I took away from the NASM WLS Course was learning about the different exercises recommended for weight loss.
Part of NASM’s philosophy on weight loss is that a comprehensive program needs to include BOTH cardio training AND resistance training. Bottom line: weight loss/gain is about calories consumed and burned. That’s it. From there, it’s pretty simple to see WHY you need to include resistance training — when you have more muscle, you burn more calories.
(via Fitness World)
I am just now getting it through my thick skull that strength/resistance training isn’t all that bad – and that it’s actually fun!! It allows me to push myself in ways that cardio hasn’t. I’m not Hulk by any means, but tapping into my “muscles” has given me a better understanding and appreciation for my body.
Sorry, this made me laugh.
One way to incorporate both resistance training AND cardio is with Power Training. Maybe it’s fate, but as I was learning about the different types of resistance training – Tina sent out her latest (and greatest) bootcamp workouts and Power Training was a major theme! Honestly, it was perfect timing because instead of being like – WTF is Power Training??? (and then just doing it blindly), I actually understood why she chose it and how awesome it is!
So what IS Power Training?
Power Training is essentially the combination of strength AND speed over time. Sounds perfect conditioning for running, no? I’m not doing MUCH Power Training right now, but you better believe I will be fitting it into my workout routine regularly sometime this summer!
Most Power Training workouts are modified to integrate high-intensity, low-volume, exercises that target larger Type II muscle fibers (aka: fast twitch muscle fibers — these are the muscles that make you look good and burn the most fat!). So in short – these exercises can significantly increase caloric burn.
I will stress that one thing NASM does point out (several times) is that you should NEVER engage in a Power Training program if you do not feel comfortable doing the stabilization and strength exercises. Power Training is advanced training and it’s definitely NOT something someone should be jumping into without first building a solid base. If you find yourself struggling with the either the strength or the stabilization portions of Power Training workouts, it’s OK to take a step back. It’s better to get it right than to injure yourself.
So what are some example of Power Training?
I’m glad you asked! Since I am in no way an expert – I pulled a few Power Training workouts that seemed simple enough to accomplish on my own.
- 2-Day a Week Full Body Workout (via Men’s Health — don’t worry ladies, you can do this one too!)
- 6 Power Training Exercises for Runners (via Active.com – exercises start on Page 2)
- Sample Power Training Spartacus Workout (via NASM’s blog)
- Thunder Roll and Lightening Strikes (one workout with equipment and one without!) (via HH Fitness)
- Weekend Workout: Explosive Running (via MadSweat)
- Explosive Summer Workout (via Thrive-Style.com)
Actually, I’m surprised I couldn’t find more out there, although I guess CrossFit is a specialize form of Power Training — and you can find those WOD of the day type exercises everywhere…even though they scare me. Baby steps, friends, baby steps.
So… Have I sold you on the important of Resistance and Power Training yet??
Are you a fan of Power Training workouts? Have you been doing them all along not realizing what they were called? Crossfit — yay or nay?
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It’s so funny you posted this because I’m sitting here RIGHT NOW going through the power training how-to videos for Day 1 of Tina’s Power Training … and I’m terrified!!! Buuuuut, knowing that they give you more bang for your buck will be a good motivation to stick with them … no matter how many times I fall (which I predict will be many) during the Balance Dog. That looks so scary!
Jackie @ MomJovi recently posted..A Lot Happens When I Stay Home
Umm yeah – I modified that one (I just did tricep kickbacks). I did stick with the high knees and the squat 180s. I’m pretty sure the people at the gym think I’m out of my mind.
Ugh, I hate Crossfit.
Oh, wait…no I don’t. I love it!
Speaking of Crossfit, I told my trainer that I’m not coming back until next Friday. Time for a week and a half rest. Woo!
Paula @ Eat: Watch: Run recently posted..New Beginning
Woo-hoo for rest! You need it. Then you can come back revived and ready to GO!
Even though running will always be my first love, I do enjoy power training and weighted exercises. I’m like you – I wasn’t sure I would like it at first and I assumed I wouldn’t get satisfaction out of weight lifting like I do cardio. However, I’ve found I miss weights just as much as running when I take time off from working out.
I think cross fit is a neat program. My only concern with crossfit is this: Because it is so competitive and a lot of the workouts are timed, I feel like sometimes form is easily compromised. I’m a stickler for doing exercises right to avoid injury. I would rather go slower and not lift as heavy to ensure I don’t hurt my back.
Ashley@cupcakesncrunches recently posted..A Weekend Recap {in Pictures}
I don’t do well with timed stuff either. I know that CrossFit does encourage good form, but I would be that person who quickly loses form to finish faster – lol!
Such great information! It took me a long time to come around to resistance training, too. I always knew it was good for me, but preferred running (and still do!) But I definitely feel fitter now, even when running less miles, if I’m incorporating s/t!
Laura @ Mommy Run Fast recently posted..The Pursuit of Superwoman
I definitely prefer running too – and it’s so easy to ditch strength training during race training! I’m hoping that sticking with it consistently during pregnancy pays off. Guess we’ll see in the fall.
Lol! I love that little cartoon about his nipples lifting weights. Hilarious!!! When I first started losing weight I didn’t do weights. But 1 1/2 years later I got a coach and the first thing he did was get me to start doing a weights & core workout. It makes the biggest difference. I now do weights & core twice a week.
Ara recently posted..Shin Issues
Glad someone has the same sense of humor as me!!
I get so lazy when I’m training for a race – I really need to keep this strength training thing up because I really do think it will make such a difference.
Great, great post! Can’t wait to share it in my next weekly link round up.
And I still love the thought of you doing power moves with your cute belly!
Tina @ Best Body Fitness recently posted..Veg-Filled Sloppy Joes: A Man and Kid Approved Recipe!
Thank you
You would laugh so hard at me doing those high knees!! I think the baby likes them though. I am really enjoying these workouts – even if I can’t do some of the moves it’s still kicking my booty.