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22

You have lots of good info offered already. Here are some of my suggestions. You say you are 47 y.o., out of shape and fat around the middle with shortness of breath on exertion - check with your doctor before starting on an exercise program and you’ll have better success. Your doctor will help you track improvements in your test results as you get ...


17

Starting Strength Because it's the best introduction to the most productive yet neglected aspect of fitness: strength. Bring up weights to most people, and they think of machines and curls and bodybuilding. Starting Strength lays out a cogent alternative, closer to many people's goals. Many people still think of "fitness" as synonymous with "cardio" or ...


15

First, let's understand that running is a form of conditioning, which can be done either aerobically or anaerobically. There are several ways to condition, and some are compatible with weightlifting and some do work against it. The first point I want to make is that you do have a mistaken supposition: that running will burn muscle. The two articles ...


14

You seem adamant about only doing cardio, but I really think you should consider lifting some weights. Strength training is great for your back, knees and general posture. It will also get your ticker going just fine on its own -- but by all means, add some cardio if you must. Weight loss is mainly done in the kitchen, you'll simply have to eat less ...


14

In a sense, yes it does. It's not a permanent increase, you simply keep on burning more calories than your resting rate until your body returns to baseline. The type of exercise (the shorter, higher intensity workouts are better) also influences how long this occurs. In this study : ...


12

Strength training and cardio provide a potent mixture to burn fat. The problem with strength training alone is that it burns fewer calories than you would during cardio. For example, an hour of intense strength training will burn between 270 calories and 450 calories while you exercise (depending on how heavy the weight is). Running at 6 mph for an hour ...


11

If you're going to use those machines, use them after you use weights or perform any sort of skilled exercise. You do not want to be fatigued before you use weights. I suggest a targeted warm up consisting of bodyweight exercises involving the muscles you will workout (ie. bodyweight squats, jumping jacks etc) before moving onto weights. Get the exercises ...


11

Once And For All Time: Protein Shakes Are Not Magical We get a lot of protein shake questions. What should I put in it? and when should I drink it? and will my spleen explode if there's ice in it? The mysteries of protein shakes are many, and the science is weak. Protein Shakes Are Just Protein...In Shake Form Here's the deal: don't overcomplicate ...


11

This Scientific American article may help. It basically states that the improvements in cardio-respiratory function from exercise are due to the efficiency of the cardiac component rather than lung function: Improvement in cardio-respiratory function does not result from changes in the lung's ability to expand, however. In general regular exercise does ...


10

The short answer to your question, “What is different in my body from a year ago?" Just about everything! More mitochondria? - Yes, esp. if your training includes aerobic or endurance exercise. According to Dudley's research, "an increase in the intensity of training brings about the greatest adaptive response in the mitochondria." Are they more ...


10

The answer is going to be pretty much the same for all three sports, in that you need to do a fitness/threshold test, and then use that to compute training paces. For swimming, I recommend the 3x300. Warm up completely, then you swim 3 different 300 meter swims, with :30 seconds rest in between. You want to try to keep them as close in time as possible, ...


10

I want to mention that I am in no way opposed to Starting Strength. As Dave mentioned, it has a lot of useful tips for beginners. In that it stresses form and core movements it should be commended. However it is highly regarded because there is a press and advertising behind it. They are smart even down to the name... Starting Strength. Meaning no ...


10

It seems like you're asking two questions. Why strength? And why these exercises? These are both answered in "Strength & Barbells: The Foundations of Fitness" (http://startingstrength.com/articles/strength_fitness_wolf.pdf) Why strength? Since 1.) strength significantly improves nine of the ten aspects of fitness, and 2.) the tenth can be ...


9

Sadly I don't have access to the journal to verify, but Copacabana Runners is citing the journals Medicine and Science in Sports & Exercise and Sports Medicine, that reviewed over 60 detraining studies. They found the following physiological effects after 2-4 weeks of detraining: VO2 max: down 4-10% Blood volume: down 5-10% Heart rate: ...


9

It will make you sweat more. Sweating more means you will need to drink more. It doesn't help you lose fat faster, if that is what you're asking.


9

This is a complex question, and no one has the complete answer, but a recent study compared the metabolic rate of a hunter gatherer culture still in existence with the metabolism of sedentary westerners and found that "daily energy expenditure of traditional Hadza foragers was no different than that of Westerners". Similarly, a study found that the ...


9

Cardio training doesn't necessarily lead to muscle loss, but generally, training time is limited, and if you're preparing for a marathon, you don't have the time to spend in the gym, and your body will be busy adapting to the stresses of long distance running, which are different than the adaptations needed for sprinting 100m, dunking a basketball, or moving ...


9

At the novice stages, all activities can improve general fitness. As one progresses, however, all attributes improve in more activity-specific ways. This is less true of attributes like strength and more true of attributes like cardio. We have a general cardiovascular capability, which can be measured by activities we are not accustomed to or by VO2MAX. But ...


9

Not sure why this is getting downvoted, but there is no surefire, fast, "urgent" way to get healthy. There are no shortcuts to becoming healthy or fit. Thinking otherwise is dangerous. This is also a very difficult question to answer, because it's vague. But the bottom line is, eat healthy, and become more active. Learn more about healthy nutrition from ...


8

Because your legs are the biggest muscle groups in your body and have the greatest potential for burning calories, you need to find a exercise that primarily involves them. Walking lunges would be a good one, doesn't require much space. Although, if you're planning on doing a lot of walking I would avoid this as you can get quite sore from DOMS. If I were ...


8

There are countless possibilities that use no/minimal equipment: Jogging, sprinting, intervals, etc Stair climbing Jump rope Burpees (this one will surprise you: try to get through 50 as fast as you can) Tuck jumps Squat jumps Shadow boxing Power yoga Best of all: any timed circuit/interval workout. check out the Crossfit Bodyweight Workouts PDF for a ...


8

It sounds like you've got a few things going on here, and I would suggest seeing a physiotherapist to get a personalized assessment and treatment prescription. What I'll say here is only a guess, so take it with a grain of salt. The calf muscles are major players in skipping. When they contract, you foot goes into a plantar-flexed position, helping to power ...


8

When my wife was on bed rest when she was pregnant with our daughter I asked if it precluded sex. The rhetorical question I got back was: Does it get her heart rate up? The answer is, yes it is a form of cardio workout. The question then becomes a matter of the quality of cardio. In other words, how high does your heart rate go? You want to be in ...


8

What it sounds like you are asking is how can you improve cardiovascular health most efficiently with the use of activity. First off, heart health is mainly achieved through dietary adjustments but regular activity plays a vital role as well. Any activity can improve the health of your heart provided you are reaching the right intensity. Indicators we use ...


8

First things first: get your diet in order. If you are not eating the right things to help you lose fat (fat, not just weight), no amount of gym work will overcome those calories. Once you get your diet working, then look at what you can do. Weight lifting is a powerful way to burn a lot of Calories, particularly if you focus on strength. Conditioning is ...


8

Getting out of bed is a muscle-building exercise for someone recovering from a coma. Tabatas and other High Intensity Interval Training, or jogging, or walking, or anything can build muscle, if the person doing it is unadapted to the activity. So yes, "cardio" exercise is an effective muscle builder, for a limited amount of time, in some circumstances. 1. ...


8

I've used this illustration in a previous answer, and it really does a good job of demonstrating the idea: The things we care about on the illustration (in relation to your question) are the sarcoplasm and the myofibril. The myofibril is the part of the muscle that actually does the contraction, where the sarcoplasm is the part of the muscle that stores ...


8

You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down. "Toned" The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...


8

Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach. Lifting If you're 6'1 152, ...



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