Written by 911HealthShop.com of www.911healthshop.com
Writer for 911HealthShop.com
One of the most popular questions that you’ll hear being asked around the gym revolves around the difference between cardiovascular exercise, or cardio, and resistance, or weight, training. The general consensus is that cardio is for fat loss and weight lifting is for building bulky muscle. While these two ideas are, in a sense, correct, they are also over-generalizations. Let’s take a look at the differences between cardio and weight lifting as well as how this relates to your goals.
What is Cardio?
From a functional standpoint, cardiovascular training is geared toward making the body more efficient at supplying your muscles with oxygen-rich blood and nutrients. Cardiovascular training can be adjusted in a variety of ways in order to achieve a specific goal. Here is a list of common cardio-based goals:
- Improving endurance
- Increasing stamina
- Improving resting and overall heart rate
- Supporting overall health
Cardiovascular training can be aerobic or anaerobic, depending on the intensity and type of workout you are performing. Here are several examples of aerobic, or oxygen-driven, workouts:
- Stair Stepper
- Exercise bike
Here are a few examples of anaerobic, or without oxygen, workouts:
- High intensity interval training
What is Weight Training?
Resistance training is the use of a specified set of acute variables including volume, sets, and repetitions in order to stimulate the growth of lean muscle tissue. This does not mean the skeletal muscle tissue will be bulky or over-bearing. That is a separate goal of resistance training on its own. There are four primary approaches to weight lifting, depending on your comfort level and experience:
- Endurance: 12 to 15 repetitions per set using 50% to 70% of your one-repetition maximum
- Hypertrophy (enlarging of muscle mass): 8 to 12 repetitions using 65% to 75% of your 1RM
- Strength: 4 to 7 repetitions using 75% to 85% of your 1RM
- Power: 1 to 3 repetitions using 85% to 100% of your 1RM
Is One More Important?
The debate on which is more “important” has been raging on for years. What is agreed upon is that you need both. The benefits of each magnify and complement the other. It is the ratio that will vary from person to person as goals are taken into consideration.
Ratio Based on Fitness Goals
If your goals revolve around fat loss, then you would want to perform more cardiovascular training. What’s more, you would want to focus your cardio around high intensity interval training. This type of workout involves performing a series of calisthenics-based exercises in rapid succession with no break until one complete rotation. Weight lifting will still be essential to your program as lean muscle mass helps to elevate your metabolic rate. Try to follow this schedule:
- 2 to 4 days of cardio (preferably H.I.I.T.)
- 1 to 2 days of weight training (full body workouts)
If your goal is to build muscle, then weight lifting will take priority. Depending on your experience, you may want to split up your program into a 2, 3, 4, 5, or 6 day split. The higher the number of days, the more you can isolate each muscle group. Here is a general guideline to follow:
- Beginners: 2 to 3 day split
- Intermediate: 3 to 4 day split
- Advanced: 5 to 6 day split
- Cardio: 1 to 2 days per week
Regardless of your fitness goal, you need to incorporate weight training with cardiovascular training. Each type of exercise will help with fat loss, lean muscle growth, and overall health. If you want to lose fat, perform more cardio than weight lifting. If you are aiming to build a muscular frame, focus on lifting weight with one or two days of cardio throughout the week.
“Each patient carries his own doctor inside. Doctors are at their best when we give the doctor who resides within each patient a chance to work.” –Albert Schweitzer, MD
The root word of healing is hale, or “to make whole.” Healing may or may not apply to what is commonly labeled physical health. The purpose of healing is not just to return a body or a mind back to what society considers normal. Healing should be something that facilitates one to move towards a greater wholeness—wellness. It is impossible to separate what is mental from the physical or spiritual, yet our language does not offer concepts to best understand these connections.
A healing path usually depends on what one believes to have caused the disease. Concepts to think about:
All diseases and disorders have a multiple and complex basis that varies with each person.
You may never know the “real” cause of your particular problem as there are no universal standards in determining cause. Cultural attitudes often determine cause. But that doesn’t prohibit healing.
Regardless of cause, some problems manifest their symptoms most clearly at the physical or mental level, others at the spiritual level and still others at the social/community level. These symptoms respond best to treatments designed for their appropriate level.
There are many systems of healing. Some systems have been in place for many thousands of years while some just a few hundred. Each system has its own treatments, assumptions, and has a model for naming and treating a variety of problems. There are three well known systems in the healing model of this country.
In the United States, only allopathic physicians may legally practice medicine. The underlying assumption of allopathy is that disease is an entity, usually having an external cause with treatment geared toward removing the cause, and/or relieving symptoms with surgery, pharmaceuticals and machines. This theory presupposes a person can do little to help themselves other than comply with an allopathic treatment.
Behavioral medicine is a relatively new system of healing. Its basic assumption is that behaviors have something to do with health. Behavior is variously defined, from observable activities such as eating, smoking, exercise, and work to a concept of internal events such as attitudes, emotions and response to stress. Behavioral medicine attempts to modify health by changing behaviors.
Transpersonal medicine comes from extremely ancient healing systems i.e. acupuncture. Transpersonal means “beyond the self.” This system of healing looks beyond the development and expression of the self, to the greater, more cosmic, global, and spiritual self of the human community. One of the basic assumptions of transpersonal medicine is that “something”—usually invisible—is transferred among and between individuals, i.e. God. This “something” is often referred to as energy, prayer, dreams, or visions and much more.
A new medical system of healing is slowly developing in what is called “Integrative medicine.” In most cases it is attempting to provide a body/mind/soul healing environment or whole person healing opportunity. With healthcare reform, the money involved for being un-healthy, people are learning to take responsibility for being healthy. Even the practitioners and systems of medicine must learn to support and cooperate with each other to offer true total healing. Responsibility can be defined as “responding with ability.” And we all have the ability to heal ourselves.
“Who is your hero?”… “Superman” the 8 year old bubbly boy with a paralyzing fear of spiders answered. He acknowledged Superman would not be afraid of spiders and that if he and Superman where friends, well, he then “visualized” Superman protecting him from such evil demons. Ecstatic parents informed me he was taking fearless showers again on his own only three days later which was quite the triumph. One session, mission accomplished.
The use of hypnotic-like techniques with children goes back to ancient times. Both the Old and New Testaments contain accounts of ill children responding to healing methods based on suggestion and faith. James Braid an English Surgeon and Hypnotist pointed out in the mid 1800’s the power of the mind over the body and that children were frequently “sensitive” in this regard.
Children learn by example. As we age we hold on to those examples and they get reinforced as adults. These examples are referred to as patterns that allow us to respond to everyday life. The positive patterns are healthy while the negative patterns may play out in fears, anxieties, social behaviors, and habits as well as many others. As adults we learn to compensate but as children they have to learn the tools needed to compensate. So they respond in the only way they know how—from what they’ve learned. Hypnosis produces a bridge to the subconscious mind where suggestions and visualizations can take affect to replace undesirable reactive patterns of responding to life.
Have you ever seen a child so into a toy or game that the house around them could blow down without ever noticing? They are in a trance or a hypnotized state. The fact is a child up to 7 years old operates almost entirely from the subconscious state where the patterns of parental programing are stored.
Just as we know that Hypnosis works through many studies from Stanford to Harvard and the National Institute of health, for the same reasons it works with adults, it works for children. The nice thing about working with children’s issues from 5+ through the teen years is they have less preconceived notions. Once the process is explained and understood children are open to suggestions—and to Hypnosis.
Helping a child make positive choices and believe in themselves can certainly be a full time job. How much easier could this be if you used Hypnosis to promote change to undesirable behaviors and attitudes in a short period of time? It’s not only about fears and habits, what about school work, test anxiety, handling divorce, stress, sports enhancement, memory, concentration, bedwetting, disobedience and so much more. The list is endless. Even things like thumb sucking, nail biting, hair twirling/pulling, stuttering, sleep habits, drug & alcohol abuse, smoking, and the traditional teen problems. All can be helped, even eliminated with Hypnosis. Hypnosis can also help children with medical issues such as ADD/ADHD by supporting parents and doctors with reinforcement of positive behaviors needed to maintain rules, social functions and education.
There is need for special training to work with children and the Hypnotic state. But it’s all worthwhile and rewarding to help a child and the parents—especially to take a shower fearlessly.
Healing in the present involves resolving the unfinished business of the past which continues to influence the present moment. All past experiences are imprinted in the entire matrix of the human being, which includes the physical body, mental body, emotional body and the spiritual body. These imprints show up in our thinking, in our subconscious and act on the physical body by the attraction of events which forms the basis of our personal reality. These imprints are the energy, thoughts and actions left unresolved still held in memory, the subconscious mind, which promotes an unwanted action and re-action when faced with certain present situations that bring back the old memory/experience. The subconscious mind promotes response as the safe-guard among other things as a protector against any threat. We also develop habits for protection based on this memory. The resolution is a different perspective and perception, albeit more mature, of these negative experiences which is the goal of a true healing approach. Like the saying goes…perception is reality.
To further the understanding of this one must realize, for every physical problem there is an emotional connection as well as the reverse can be true, for every emotional upset there can be a physical manifestation. The majority of issues and problems stem from a prior experience that was never fully dealt with, digested, and continues to permeate the life in the present. All emotions have a connection to a prior experience.Regression therapy deals with the experiences asserting undesirable influence on present moment reality. We all deal with and are subject to this when we do not respond in the moment without past conditioning or definition of experience.
It’s important to remember the subconscious/unconscious mind is akin to a 5 year old. The subconscious does not have a sense of humor or understand criticism. It does not understand negatives as it is a positive imagining projector. Another words, it does not understand can’t, don’t, won’t and so on. An example of this is saying something like “I don’t want to be sick.” The subconscious hears “I want to be sick!” It only understands positive projection and imagining. So it makes you sick! Why? Because your unconscious’s job is for you to face all fears to teach you that you create your reality. Also the subconscious does not distinguish between what you say and what you think! Ah…now this becomes a really big deal when talking to YOUR 5 year old with in. Think of all the negative things you would not want to say or project onto a 5 year child. Now apply that to yourself. You can imagine the results. Who would you be if only positive, creative thoughts where allowed?