Weight Training

Which First? Weights or Cardio?

At Ellipse, we design our workouts to take care of the cross training for you by providing both weight lifting and cardio training at intervals that are safe and effective for your overall health and fitness.

We understand that many of our members enjoy going for a brisk walk, bike ride, playing tennis or going for a run, especially during these warm summer months.  The question becomes, should you still workout at Ellipse on the days of your other physical activities?  Assuming you are not over training, than absolutely, however the order of your workouts will make a difference.

We recommend that the most intensive training be done first, when you’re at your best.  On Tuesday and Thursday weight lifting days, it is best to lift weights before you move onto your cardio activity for several reasons.

Heavy weight lifting alerts your muscles to trigger the proteins that churn through calories while you train. The body will always burn through its sugar source first before it taps into the fat.  Weight training will enable you to burn thru that sugar source efficiently, allowing additional cardio work to burn thru the fat.

If however, you only have time for one activity, then choose weights instead of cardio.  That sounds counterintuitive, since we feel sweating is “proof” we’re losing fat. However, you will build more muscle and therefore lose more fat overall by heavy weight lifting, than by going for a run.   Enjoy your summer and happy training!

The Importance of Flexibility

Flexibility is the third pillar of fitness next to cardiovascular conditioning and strength training.

Common behaviors like hunching over a computer can shorten muscles, along with the natural loss of elasticity that occurs with aging.

When you stretch a muscle, you lengthen the tendons, or muscle fibers that attach it to the bone.  The longer these fibers are, the more you can increase the muscle in size when you do your strength training.  Therefore lack of flexibility can limit your overall muscle strength.

Flexibility can help your body reach its optimum fitness level, prevent injury, and help prevent arthritis and more serious illnesses like diabetes and kidney disease by improving your circulation and increasing your blood flow to muscles.  So be good to your body and yourself, and stretch!