送交者: HunHunSheng 于 2006-1-30, 11:25:34:
回答: I thought that was for attracting YangNiu? 由 Latino2 于 2006-1-30, 11:19:13:
Ask an Expert: Aerobic Exercise vs. Strength Training
Q: Which is better, strength training or cardio?Answer provided by Aimee Ward, Fitness Specialist, Providence Fitness Services: Fitness is an industry that is prone to both gimmicks and quick fixes, and it’s no wonder that consumers are confused. High-impact aerobics? Circuit training? Low-intensity cardio? Super slow motion weight training? Didn’t someone say this was supposed to be fun and easy?The latest and greatest quandary among exercise gurus in the media is aerobic exercise versus strength training. Like you, the big question on everyone’s mind seems to be, which is better? Realistically speaking, to make that choice is impossible – comparing the two is like comparing apples and oranges. Neither of them can be ruled out of a well-rounded exercise program.Aerobic exercise is defined as any exercise that uses the big muscles of the body (lower body and/or trunk) and requires the body to move through space continuously for 20 minutes or more. Examples of aerobic exercise include walking, jogging, swimming or biking, as well as any type of cardiovascular machine at a gym, such as the treadmill, elliptical machine, cross country ski machine, stationary bike or stair climber.What does it do for you? Regular aerobic exercise strengthens the heart and lungs, decreases resting heart rate and blood pressure and helps decrease the risk of heart disease, stroke and adult-onset diabetes. As an added bonus, aerobic exercise burns a lot of calories, so it directly contributes to weight loss or weight maintenance. Aerobic exercise should be done three (or ideally more) times per week, and the 20-minute recommendation doesn’t necessarily need to be completed all at once – it can be split up into smaller increments throughout the day.Strength training is completely different. It is defined as anything that causes resistance against body movements in order to strengthen the muscles. Strength training can be accomplished by using dumbbells, commercial weight machines at a gym, dyna-bands or surgical tubing, isometric exercises with a thera-ball or simple “body as resistance” movements like curl ups, pull ups, push ups or squats.Strength training is beneficial to everyone, with no exceptions. It increases metabolism by increasing lean muscle mass, increases bone density (which helps to decrease the chances of osteoporosis), decreases the chance of joint injury, and also burns calories that add to a daily energy expenditure goal. Strength training should be done two or more times per week, and the focus should be on overall body training – that is, a well-rounded program should include resistance exercises for all parts of the body to increase muscle balance.An important physiological fact to keep in mind is that fat does not convert or turn into muscle, and muscle does not convert or turn into fat. They are separate types of tissue, and each person has a set number of fat cells and muscle cells. A person cannot “grow” more fat cells or muscle cells – the cells a person has either shrink or expand, depending on the body’s state of fitness. When a person decreases their amount of body fat and increases muscle mass, basically their fat cells shrink and their muscle cells expand.The combination of aerobic exercise and strength training is proven to work best and is what most fitness experts recommend. The increased metabolism caused by regular strength training contributes to a higher calorie output during aerobic activity. But be advised – the most important component of any exercise program is consistency. Health and fitness really is a life-long commitment.There are almost as many ways to exercise as there are people to do it. With some exceptions, no method is necessarily right or wrong, just different. Things to keep in mind when contemplating a personal exercise program are safety and personal risk factors, as well as individual time restraints and goals. And, be sure to consult with a physician as well as a fitness professional if you're new to exercise.Anyone can look at an exercise program and decide if it is comprehensive. A well-rounded and effective exercise program should include a moderate mix of four simple things: aerobic training, strength training, stretching, and a healthy, moderate eating plan. It’s not exciting, and it’s not headlining the news, but it’s what works in the long-term. There are two adages that ring true when it comes to exercise: moderation in everything… and, if it sounds too good to be true, it probably is.