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?