Cardiovascular Exercise

Q:  Is it more beneficial to do 20 to 30 minutes of cardio before or after lifting weights?

A:  This is a very common question and one people have debated over for years. What's even more confusing is that there are several studies showing both ways as being more beneficial.

If you have the time to lift weights one day and do cardio on alternate days, that's great! Personally, I find it easier and less time consuming to lift and do cardio the same day, since I am already at the club.  That way, I can maximize my time at the gym. Remember, the average person should only be exercising for one to one-and-a-half hours a day, except when training for a marathon, which requires more time. 

As for benefit, your body is getting the same benefit if you do cardio on the same day or alternate days that you lift. The real question is, how much time do you have?

Q:  Why do my hands swell when I do cardio?

A:   According to Mayoclinic.com:  Hand swelling during exercise is a fairly common problem. Unfortunately, the cause isn't so clear. It may be due to an exaggerated response by the circulatory system of your hands and fingers. Hand swelling during exercise is unlikely due to drinking excess water, electrolyte imbalance or weather.

Usually, when you exercise other parts of your body, your heart redirects blood from your hands to exercising muscles. This cools the skin and local tissues of the hand. The blood vessels in your hand try to maintain circulation but may overreact, leading to a local increase in blood and possibly swelling.

There is no proven method for preventing or reducing hand swelling during exercise. However, anecdotal evidence suggests that the following tips may help some people:

Before you exercise, remove your rings and loosen your watchband.  During exercise, do occasional forward and backward arm circles.  In addition, occasionally stretch your fingers out and then make a fist. Repeat this several times during exercise.

Q: Is it true that in order to increase muscle mass, I need to do less cardio?

A:  Yes.  Doing extended amounts of cardio can decrease lean muscle mass. Your body is using lean muscle tissue as its energy source and storing fat.

Cardiovascular exercise is meant to strengthen the heart and lungs. Therefore, to increase muscle mass, you'll want to do short duration, high intensity exercise or interval training. For best results, engage in 20 to 30 minutes of high intensity exercise at least three days a week. This exercise prescription is the same for someone that wants to gain muscle or just wants to be physically fit. By keeping your cardio duration low and the intensity high, you use glycogen, which is the sugar stored in your muscles, as energy and not your lean muscle mass. You also have bigger physiological gains from interval training. 

In addition to 20 to 30 minutes of cardiovascular exercise, the BAC recommends three days of weight training to build your existing muscle mass. Make sure you are fully recovered before training the same body part again.

Got a question for a personal trainer?  Send an e-mail to wheatoje@bronsonhg.org.  Or, if you are at the Bronson Athletic Club, simply drop off a question in the box next to the Personal Training office on the second floor.  Keep those questions coming!