In our previous blog, we briefly touched on the importance of balancing cardiovascular exercises and weight lifting. Today, we'll dive deeper into why the combination of these two types of exercises is crucial for achieving sustainable weight loss and improved overall health, particularly for those who have undergone bariatric surgery.
What is Cardiovascular Exercise?
Cardiovascular workouts are any exercises that elevate the heart rate and challenge the lungs and circulatory system. Common examples include walking, running, cycling, and even climbing stairs. These activities are particularly beneficial for strengthening the heart and lungs while also providing an efficient way to burn calories.
Cardio exercises help with:
- Weight loss by burning calories quickly
- Reducing stress and improving energy levels
- Lowering blood pressure and cholesterol levels
- Decreasing the risk of chronic diseases like heart disease, diabetes, and osteoporosis (Harvard Health)
Additionally, cardio assists with flushing out lactic acid that builds up from weight lifting, helping reduce muscle soreness and stiffness.
The Importance of Weight Lifting
While cardio is great for immediate calorie burn, weight lifting plays a crucial role in long-term calorie burning and body sculpting. When you lift weights, you create small tears in your muscle fibers, and your body requires energy (calories) to repair and rebuild those muscles. This process continues long after your workout is over, leading to an increased metabolism and additional calorie burn.
Benefits of weight lifting include:
- Improving posture and balance
- Toning muscles and firming the body’s shape
- Increasing lean body mass, which helps burn more calories at rest (Mayo Clinic)
For those recovering from bariatric surgery or just starting out with strength training, it’s critical to begin with light weights. This helps build strength gradually and minimizes the risk of joint strain or injury. Utilizing a personal trainer can be especially helpful to ensure you're using proper form, which reduces injury risk and maximizes results (Healthline).
Creating a Balanced Workout Routine
There are various ways to incorporate both cardio and weight lifting into your fitness routine:
- Alternating days: Focus on weightlifting one day and cardio the next.
- Combining both in one session: Start with weights and finish with cardio, or vice versa.
- Cross-training: Engage in exercises that combine both cardio and strength, such as CrossFit or Pilates.
The key is to find a routine that fits your lifestyle and preferences. Combining cardio and weight lifting ensures you're working towards both short-term calorie burn and long-term strength building.
Don't Forget to Stretch and Supplement
No matter what exercise you're doing, always remember to stretch before and after your workouts to prevent injury and reduce stiffness (American Heart Association). Additionally, following your workout with a quality protein and multivitamin supplement will support muscle recovery and boost overall results.
For bariatric patients, supplements are especially crucial to ensure you’re getting the vitamins and minerals needed for optimal recovery and ongoing health. Vita4Life! offers specially formulated supplements designed to help you rebuild muscle and maintain the nutrients your body needs for effective weight loss and improved health.
Conclusion
Incorporating both cardio and weight lifting into your routine can drastically improve your weight loss efforts, physical health, and mental well-being. While you may not enjoy strength conditioning or cardio right away, once you see the benefits, these exercises will become not only manageable but enjoyable. Stay committed, and you’ll be on your way to a healthier, stronger version of yourself.
Now get out there, lift those weights, and do your cardio for a better you!