INSIDE FITNESS

When I work out, I always do a combination of cardio and weight training. Depending on how I feel, sometimes I do the cardio first (usually jogging), and sometimes I just jump right into lifting. Should I be doing one before the other, or is it ok to switch it up? - Phildo, Fairfield University

It is generally recommended to do a five to ten minute cardiovascular warm up before engaging in any sort of exercise, be it resistance training (weightlifting), aerobic exercise, or anything else.

As far as order goes, studies have shown that doing a cardio workout before a weight training session effectively reduces muscular strength, thereby lowering the amount of weight one can lift. In the opposite case, lifting weights before doing cardio does reduce the capacity to perform (this is obvious... the muscles are tired), but does not, however, reduce the effectiveness of the cardiovascular benefit gained through aerobic exercise, nor does it in any way decrease the fat-burning effect.

In other words, whichever workout you complete first affects performance in the subsequent one. However, for most people, the goal of weight training is to lift the heaviest weight possible with the strictest form possible. The goal of aerobic exercise, however, is usually either for fat loss or cardiovascular benefit. In that light, I recommend that you should consider your fitness goals and perform whichever workout you deem most important. If you are looking for strength gains, lift first. If you are looking primarily to increase speed, reduce fat, etc., and not specifically to increase strength or muscle mass, do the cardio first.



Fitness is important to me, but I also like to go out on the weekends and have a few (and sometimes more) beers with my friends. Is it really that bad to have a six-pack or four once in a while when I am relaxing? -Shanty, Villanova University

Alcohol consumption is most definitely detrimental to any and all weightlifting goals, as well as any other fitness goal. First, because of the biochemical makeup of the alcohol itself, alcoholic drinks are very high in empty calories, and because when you go out for a night of partying, you never "have just one or two," the excess calories really add up. So drinking can definitely put a few or more pounds of excess flesh around your midsection. Alcohol also can interfere with carbohydrate loading in the muscle fibers, thereby hindering muscle contraction. Not only is alcohol a depressant, which in itself is a reason to avoid it if you're looking to get in shape, it can even lower your natural testosterone level, thus slowing strength and muscle gain. In other words, if you are at all fitness consciousness, avoid the booze.



I need some new exercises for biceps. Lately I just haven't been getting the same pump that I used to. Any ideas?-Zach, Quinnipiac University

There is one basic movement for which the bicep is used: the bending of the elbow joint. However, that is not to say that there aren't a plethora of different and effective exercises that will give your biceps a good pump. Standing curls are the standard biceps exercise. These can be varied by doing them sitting (this is possible only using dumbbells) at either a right angle, or at a slightly lower incline. Changing up the plane of the exercise helps hit the muscle at different angles, which helps more thoroughly fatigue the muscle.

Another great resource is the cable machine. Instead of plain old one-handed curls, you can do reverse curls, in which you grip the bar with a palms-over grip, or quick twenty-ones to really burn.

Another good exercise utilizing the cables is the following:

Position each cable stack so the pulley is a little bit higher than your head. Attach a handle to each stack, and grab the weight, one hand holding each side. Position yourself so you are pretty much equidistant from both sides. Holding your arms straight out, parallel to the floor, slowly bend at the elbows until your fists are as close to your ears as your biceps will allow. At the same slow pace, lower the stack until your arms are almost straight. Do not let the weight rest, and repeat. This is a real burning exercise, so lighter weight is recommended, along with a rep range of 12-16, although heavier weight and lower reps can be substituted.