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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Aug. 21, 2019)
8 Health & Fitness Wednesday, August 21, 2019 The Nugget Newspaper, Sisters, Oregon Health & Fitness Pg. 10 .... Vaccination: Taking a purposeful approach Pg. 11..... Running Commentary ISTOCKPHOTO.COM/NORTONRSX Fit For Sisters Andrew Loscutoff Columnist Cardio or weight-training for weight loss? Which is more effective for weight loss — cardio or weight-training? It9s an age- old question for exercisers and is under constant scrutiny. Weight-training will help with fat loss because the muscles are more metabolically active. But does cardiovascular train- ing produce better results because of the constant ele- vated heart rate? As per usual, there are some ambiguities that ought to be discussed. Cardiovascular training requires the body to begin to use stored energy within the muscles, in the form of glyco- gen carbohydrate. This energy needs to be restored. The res- toration will firstly begin with food. If not enough is sup- plied, the body will convert stored fat. Which is how you lose weight. Now, the benefit of car- diovascular training is that the constant elevated heart rate and energy require- ments make this a very effi- cient machine to burn energy — and subsequently fat — compared to the time spent weightlifting. If you are rid- ing a bike at a moderate level, you hit 5.0 mets, which means five times more energy is used than just sitting on the couch. Over the course of an hour a 150-pound person may burn up to 500 calories. Weight-training is also a possible way to lose weight — albeit from a different per- spective. While weightlifting also burns calories, it is about half of that (2.5 to 5.0 mets) of basic cardiovascular train- ing. The benefit from weight training is that muscle tissue is a big energy consumer. The implication is that if you have more muscle than fat, your body is constantly burning more energy. Your metabo- lism is higher. For example, a 180-pound person who is at 20 percent body fat has a lean weight of 144 percent. A 180 pound per- son who is 10 percent bodyfat has a lean weight of 162 per- cent. The difference in metab- olism between these two indi- viduals is 1,781 daily calories, vs. 1,957 calories for the more muscular person. This differ- ence of nearly 200 calories in the long run will make a huge difference with weight loss considered. The difference of 200 calo- ries a day strictly from metab- olism can mean that over the course of a month, our hypo- thetical people will have dif- ferent weight-loss outcomes. The muscular person will enjoy a greater weight loss of 1.7 pounds due to the amount of extra calories they9re burning. The lesson with both modes of exercise is that they both can elicit the same results through a completely different mechanism. When employed from both ends (cardiovascular activity and muscle-building weight-train- ing) a person stands to gain becomes intuitive. One thing that9s impor- tant to anyone reading this is that the best exercise is one that can be done consistently over the long haul. Do you really enjoy lifting weights or does a long run sound better? Consistency is the exerciser9s best friend. Come SWEAT With Us! $35 Introduction SPECIAL! LOOKING FOR A NEW DENTIST? For over 25 years... Dr. Marci Aplin-Scott Dentistry has provided high quality, full service, gentle touch, compassionate care. • Cash Discounts • Payment Plans • All major credit cards accepted • ODS/MODA/Delta Dental Provider the benefit of both. A good way to train for weight loss is to adopt a cir- cuit style of training using dif- ferent muscle groups; this will increase heart rate and calorie expenditure throughout the workout while also asking the muscles to adapt and grow to the resistance. Keep 30-60 seconds rest between each exercise and work upper body and lower body in an alternate fashion. Using three each of upper- and lower-body exercises will provide a robust workout. For cardiovascular train- ing, 30-60 minutes of con- tinuous activity will produce a good result. Three sessions per week at this level will suf- fice. The intensity is impor- tant. Once breathing becomes audible and heavy, and the heart begins to pump harder and faster, you are likely in the right zone. Over time, this 541-548-3015 | 839 SW Canyon Dr., Redmond Monday-Thursday 8 a.m.- 5 p.m. Same-day emergency appointments may be available. www.marciaplinscottdmd.com Dr. Janet Kenyon Audiologist for over 30 years Custom-built hearing aids Complete In-Canal Receiver In-Canal Behind-The-Ear In-house cleaning, repairs & service Premium hearing aids, aff ordably priced All insurance plans accepted 541-317-1265 1625 NE 2nd St. | Bend Open Mon-Fri 10 a.m.-5 p.m. www.kenyonaudiology.com ONE WEEK OF UNLIMITED CLASSES FOR NEW MEMBERS! Cardio Strength Boot Camp • HiiT • XPT • Low Impact CLASSES DESIGNED FOR ALL FITNESS LEVELS! 392 W. Main Ave. www.sweatpnw.com hello@sweatpnw.com