Aerobic and Resistance Training
Aerobic and resistance training together have showed to significantly reduce many cardiovascular disease (CVD) risk factors, such as high blood pressure. If aerobic exercise make up the majority of your workout plan, consider adding resistance training to the agenda, and always consult your doctor before starting any type of workout regiment.
Resistance or combined exercise at a moderate-intensity for 30-min, fives days/week resulted in unique improvements to the cardiovascular risk profile in overweight and obese participants compared to no exercise. Currently, there is no specific recommendations for the type of exercise the overweight and obese should engage in. From our observations, combination exercise gave greater benefits for weight loss, fat loss and cardio-respiratory fitness than aerobic and resistance training modalities. (Ho, et al. 2012)
Resistance or combined exercise at a moderate-intensity for 30-min, fives days/week resulted in unique improvements to the cardiovascular risk profile in overweight and obese participants compared to no exercise. Currently, there is no specific recommendations for the type of exercise the overweight and obese should engage in. From our observations, combination exercise gave greater benefits for weight loss, fat loss and cardio-respiratory fitness than aerobic and resistance training modalities. (Ho, et al. 2012)
Sample Aerobic and Resistance Workout
The 7 Exercise Circuit (beginner-intermediate)
10-20 minute full body warm-up (cardio and light stretching)
treadmill
bike
elliptical
dynamic stretching
or foam roller
3 sets of 10-12 reps with 30 seconds rest after each exercise
bench press
leg press
lat-pulldown
leg extension
military press
leg curl
sit ups (20 reps)
5-10 minute cool down (cardio and light stretching)
treadmill
bike
elliptical
static stretching
or foam roller
10-20 minute full body warm-up (cardio and light stretching)
treadmill
bike
elliptical
dynamic stretching
or foam roller
3 sets of 10-12 reps with 30 seconds rest after each exercise
bench press
leg press
lat-pulldown
leg extension
military press
leg curl
sit ups (20 reps)
5-10 minute cool down (cardio and light stretching)
treadmill
bike
elliptical
static stretching
or foam roller