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Do You Still Need Cardio If You Lift Weights?

FITNESS

The short answer is yes.

The long answer is that it can depend based on what type of lifting you are doing and what your current lifestyle is like. And while everyone is different and everyone’s priorities are different, cardio is not something that should be ignored.

The importance of cardio

Aerobic or cardiovascular exercise is the type of exercise that works the heart muscle and is related to lower risk of cardiovascular disease and other chronic disease outcomes. The same way we do bicep curls to challenge the bicep and help it grow and get strong, raising your heart rate in a controlled way helps your heart become more efficient and effective at doing its job.

The fact is that the average lifting routine in the gym doesn’t provide enough challenge to the heart muscle, and it often gets ignored by gym go-ers with all levels of experience.

Will it compromise your ability to build muscle?

There is a fear that doing cardio will compromise your ability to build muscle and strength, assuming that is your primary goal. However, being overall more “fit,” which includes cardio fitness, is likely to help enhance your overall athletic performance even with weight bearing exercise as well.

Being more physically active in even just a moderate way, like taking more steps or doing a couple bouts of cardio a week can help you with your recovery and resilience in the weight room because of the increased blood flow.

So long as you are providing enough nutrients to your body through adequate nutrition and enough stimulus through adequate resistance exercise, there should not be a worry about some cardio severely affecting your gains.

Ways to add cardio to your routine

If strength performance and muscle building are your top priority, there are some ways to strategically implement cardio, so it doesn’t leave you too tired to give your full effort in the weight room.

Some tips include:

Opt for longer bouts of lower intensity cardio (I.e., 30-60 minutes at a comfortable, speaking pace)
Do cardio on off days from lifting
Do cardio after, not before, any weight training
If you wish to combine cardio and weights, do so on a day right before a rest day
Start slow and do not over-do it right off the top as this will put you at risk for injury
Raise your heart rate in a way that is enjoyable to you (run, dance, cycle, skip)

Intermittent Fasting, what’s the hype?

WELLNESS

Intermittent fasting is a form of time-restricted eating that has been popularized in the last several years, most notably as a method for losing weight.

It’s grown so much in popularity that you probably know someone doing it right now or who has done it in the past. But what is it and does it live up to the hype?

What does intermittent fasting mean?

Intermittent fasting, in short, means that you are abstaining from food for an extended period. You can think of the time between dinner and breakfast as “intermittent fasting,” but in popular culture it refers mostly to those who intentionally fast for longer than the conventional period of dinner and breakfast.

While someone typically fasts 8-12 hours from evening to night, someone who is partaking in “intermittent fasting” will extend this to 13-18 hours.

Why has it gained popularity?

Intermittent fasting has gained popularity much like any diet gains popularity: it provides novelty and presents an alternative to the current popular views. This particularly will catch the attention of those who are struggling to find success with the current prevailing methods.

For so many years the predominant belief was that 6 meals a day were the way to success in fitness and as such intermittent fasting came as a direct challenge to that belief system. This then provides a new way to achieve the same goal, but for those who have not found success or adherence with previous method.

In addition, it marketed itself as a “non-restrictive” way of eating since there were no rules for what you could consume. However, we should be careful in labelling it as non-restrictive because it is restrictive, just with time instead.

Is Intermittent fasting the magic pill we’ve all been waiting for?

Many do find success with intermittent fasting because it simply lessens their opportunity for overconsuming food throughout the day. It is also a naturally preferred way of eating for many, especially those who were never fond of breakfast to begin with.

In the end, if you lose weight, you simply did so by creating a deficit in overall calories consumed. The act of holding off eating is not a magic pill, just one strategy, and it may not work for everyone.

Women have reported the loss of their menstrual cycle so that and any other hormonal abnormalities are something to be aware of. Further, those with a history of eating disorders and disordered eating behaviours should acknowledge that this is still a restrictive way of viewing meals and likely isn’t advisable.

Please speak with a dietician or medical professional before altering your diet in a significant way and remember the right diet will always be the one that is sustainable for you in the long term.

5 Ways to Stay Happily Motivated to Reach Your Fitness Goals

FITNESS

Let’s make 2021 the year we stop shaming ourselves into action.

How many times have you decided today will be the day you make a change and then at the first sign of an obstacle or a waning in motivation you throw your hands up in defeat? Or perhaps a year-long pandemic sidetracks you and jumbles up your priorities and now you feel like you’ll never be able to get the “old you” back?

Many of us may ruminate on regrets and get into a cycle of shaming ourselves for not being better which leads to punishing ourselves through exercise or restrictive dieting practices. But it doesn’t have to be that way.

We’ve compiled a list of 5 ways you can put a focus on your health and fitness without fixating on the things you cannot control or aspects that may trigger negative behaviours:

Wear clothes that fit comfortably

A person who reaches their goals is a confident person and you won’t find confidence in pants that are 2 sizes too small. This can be an incredibly difficult task for many as it may act as a physical reminder of body changes, but you deserve to look and feel great in every phase, body shape and size.

Feeling good about yourself is not something you need to earn.

Track your progress in behaviours

Achieving health and fitness goals can all be boiled down to behavioural change and so tracking progress should come down to checking in on your behaviours. Set some goals for the week and check in at the end of the week or month to see if you stuck to the plan.

For example, if you want to go on a daily walk and drink 2L of water a day, make note of these things daily and then reflect on whether you were able to do the tasks at hand. This will work better for motivation than tracking your weight or going off how you look in the mirror because they are tangible, smaller and arguably, more important, wins.

Measure success in performance

Traditionally in the fitness world we set milestones based on body size or weight, which can be a very fluid measure and one that isn’t always indicative of our efforts, dedication, health or abilities. Instead, determine a performance-based goal for yourself.

This can include getting stronger in a certain movement like squat or push up, improving your endurance on piece of cardio equipment, or even just getting less tired from exercise itself.

Focus on what is going right

It’s easy and tempting to think about where you fell short. Maybe you skipped a workout or haven’t been sleeping well, but you have been eating vegetables daily and drinking water!

As you track your progress keep a list of things you have achieved rather than just focusing on the things you did not. This will help you push forward and aim to do even better next week.

Understand that perfection isn’t healthy

Ultimately, it’s important to keep in mind that perfection itself is neither attainable nor healthy. Even the most outwardly healthy people have off day, months and even years. Life is not linear, our relationship with fitness is not linear and the healthiest perspective is a flexible one.

4 Healthy Habits Aside from Diet and Exercise

NUTRITION

While regular exercise and proper nutrition are important for our health and well-being, there are so many, often overlooked, behaviours that also contribute to feeling and looking great.

The 5 habits that don’t include diet and exercise are:

Sleeping at the same time every night

While this may be challenging for those who work in shifts, having a regular bedtime is a great way to ensure you get a regular baseline level of sleep, both from a quantity and quality perspective.

This is because we have internal clocks and are creatures of habit, so if your body know 11pm is bedtime it will consistently be tired and prepare to shut down for the night. Whereas those with sporadic bedtimes may find it difficult to feel tired even when they know they should be sleeping at a certain time in order to get 7-8 hours in.

Some ways to ensure you do this is to set a reminder on your phone about 30-60min before your set bedtime to account for any time that it takes to get ready for bed.

Getting sunshine early in the morning

Getting sunshine early in the day is especially important for those who spend time indoors for most of the day and perhaps don’t have many windows where they live or direct sunlight reach them early on.

Our circadian rhythm is your internal clock and one way to trigger your brain to realize it’s time to be awake and active is by getting sunlight into your eyes. Therefore, taking a short walk in the morning either before work or a couple hours later can be a great strategy for feeling awake and ready to tackle the day.

Wearing and reapplying sunscreen daily

Any dermatologist will tell you that the first thing you need to include in your skincare routine is a sunscreen with broad spectrum of SPF 30 or higher. There are several reasons it’s important, with the most important being skin cancer.

Over 80,000 cases of skin cancer are diagnosed a year in Canada and wearing sunscreen on all exposed areas is the best way to prevent this.

Additionally, sun damage is one of the factors of ageing and wearing a broad-spectrum sunscreen will prevent or delay the onset of ageing related changes in your skin. This is also why it’s important to not only sunscreen your face, but also your neck and hands as well!

Take frequent breaks from screens

Screens are everywhere and have enabled us to do so many incredible things including working from home, connecting with others and for entertainment. However, our brain and our eyes are such important organs, and they often would like a break from all the stimulation.

Try spending a couple minutes every couple hours looking away from the screen, maybe it’s to do some chores or just close your eyes and rest or to have a conversations with someone around you. In addition, try opting for screen-free activities during the hours when it’s not required.

Some ideas could include, going on a walk, listening to a podcast, building a puzzle, reading, baking or playing a board game.

Staying healthy and being your best isn’t just about eating leafy greens and getting 10K steps a day, it includes so many other facets of our life that are just as important to helping us thrive as individuals.

What is “Exercise Snacking” and is it right for you?

FITNESS

When you think of snacks, what comes to mind? It’s just a small meal that you possibly have multiple times throughout the day. Well, the concept of exercise snacking is exactly that!

Exercise snacking means splitting up exercise into smaller bite-size pieces and spread it out throughout the day, rather than just focusing on exercise for a full hour at a time.

While not many studies have been done to determine its long-term efficacy and outcomes, some short-term interventions and anecdotal evidence from those who have tried it sounds promising.

However, exercise snacking is not for everyone, so in today’s blog we’ll go over some reasons to try it or not try it, depending on your goals and current exercise habits.

Exercise snacking is for you if…

You are not currently exercising regularly

The saying “something is better than nothing” is very true when it comes to exercise. When you start from 0, even 5 minutes in your day is a job well done.

Exercise snacking can therefore be a great steppingstone for developing the habit of making time to exercise more frequently or for a continuous period of time.

You have a sedentary desk job

Sitting isn’t inherently bad for you, but rather it’s sitting for long periods of time that can have an impact on your mobility and cardiovascular health.

Splitting up your activity can help your time at work pass by faster and will act as a nice break from the screen if you are someone who works in front of one all day.

You do not have 30-90 minutes/day to set aside any days of the week

Regardless of the reason, if you simply cannot find it in your days to set aside time for exercise or go to the gym because of the time commitment, then exercise snacking is for you!

Are insulin resistant

One of the very few studies done on exercise snacking was done on insulin resistant participants who were instructed to do a relatively short bout of exercise before consuming their meals and it showed some improvement for them.

Therefore, this may be something you can speak to your doctor about.

Exercise snacking is not for you if…

You have serious strength or muscle gain goals

There simply has not been any convincing evidence to suggest that exercise snacking is superior to continuous exercise especially when it comes to those with serious progress in mind.

It does suggest a good way to stay fit perhaps, however if you have your eyes set on goals like putting 100lbs on your deadlift or gaining mass, you’re likely best off setting aside 1-2 hours for your training goals.

You are an athlete and train for specificity

An athlete’s warm-ups alone take more than 10 minutes to complete, so exercise snacking doesn’t apply well. A lot of sport-specific training has to do with building and maintaining skills and is not so much focused on just elevating your heart rate.

Specific skills need to be practiced repeatedly and to become advanced you are best off not relying on exercise snacking to help you get there.

You already exercise for 30-90 minutes a day, multiple times a week

If you are already exercising regularly and intensely, adding 5 mini workouts into your day to get “extra” exercise may be a terrible idea and potentially put you at risk of injury by placing you above your personal threshold of recoverability.

This might be something to consider for off days from the gym, or for times when work and life responsibilities get in the way of your regularly scheduled exercise routine.

Way to implement exercise snacking

Is there any right or wrong way to implement exercise snacking? The short answer is, not really, so long as it’s sustainable for you and hopefully challenges you in some way.

Set an alarm multiple times a day to remind you to get up and move. Depending on how much time you can dedicate in one bout will determine how often you should get up.

Here are some sample ways to break up your workout snacks:

30 minutes in the morning and then 30 minutes in the evening
20 minutes, 3 times a day, morning, lunchtime and in the evening
10-15 min exercise sessions 4 times a day
1-5 min every few hours

We hope the idea of exercise snacking helps inspire you to never give up on your health and fitness even when life and difficulties get in the way. There is always something that can be done to make you better off today than you were yesterday.

Happy exercising!

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

How does exercise affect our immune system?

WELLNESS

One of the most important things we can focus on in 2020 is supporting our immune systems. With both COVID-19 and the flu season upon us, it’s more important now than ever to tend to habits that will help us in the long term.

Exercise has been historically seen as an immune system suppressant, but the opposite appears to be true.

Also remember, in addition to exercise and our other recommendations, one of the best ways to keep yourself healthy during a pandemic is by keeping a 6ft distance from those around you, regular hand hygiene and wearing a mask whenever possible.

Changes to immune system due to exercise

Exercise is good for many long-term health conditions such as osteoporosis and heart disease; however, there appears to be a benefit even for acute conditions like colds, flus and other viruses like COVID-19.

Getting regular exercise can help flush bacteria out and keep your airways clear and less susceptible to getting sick.

In addition to flushing bacteria, after a bout of exercise, antibodies, molecules that help you fight immune system threats, will change the way they behave in your body. It’s not confirmed that this exercise-induced change will prevent illness however it is speculated that because more antibodies are circulating around, they could potentially be able to detect a threat sooner and, ultimately, protect you.

A third way exercise supports your immune system is by helping you reduce stress. Both at a mental health level and at a physiological level. It’s no surprise that we feel good after exercise but exercise really does have an impact on our stress hormones which are known to be immune system suppressants.

Other considerations: Sleep, Nutrition, Stress

While exercise is great for a number of reasons there are some additional considerations and lifestyle changes that can’t be ignored when caring for your immune function.

Sleep is our time to rest and regenerate, and that includes our immune system. One of the best gifts you can give to your body is by getting 7-9 hours of quality sleep every day.

In addition to sleep, we should pay attention to what we put into our bodies. Nutrition can’t be ignored as the vitamins and minerals in food helps run all our body systems including the immune system.

And finally, stress can be considered a threat to our immune system which is why you may find yourelf getting the sniffles after a difficult or stressful month. With that, try to manage your stress as best as possible and seek support and help if you are struggling.

In Conclusion

Exercise is good for you, pandemic or not. While other factors also play into how our immune systems function we should welcome regular exercise as a preventative tool in our toolbox.

“NEAT” may be what you’re missing in order to reach your fitness goals.

WELLNESS

If we look at lifestyle differences in most people from even just 50-100 years ago it’s no secret that automation and the digital revolution has taken us by storm. We no longer wait in line for a teller because we have online banking and ATMs and groceries can come straight to our doors with the click of a few buttons. Although convenient, what is this doing to our physical health and could addressing this area of your life be the key to reaching your goals?

What is NEAT?

NEAT stands for Non-Exercise Activity Thermogenesis and is, in short, all the moving you do in a day that you don’t consider exercise. This means anything like taking out the garbage, walking around the grocery store, doing laundry and vacuuming.

What does this mean for your body composition?

The total amount of energy you use up in a day is a combination of the energy it takes to keep you alive at a cellular level, the energy you use to exercise and the energy you use to do all the other activity. So, assuming you are getting some exercise in a week, the most reasonable way to increase your total energy expenditure is by adjusting NEAT, or simply put, filling your day with more general, low impact activity.

Someone who is sedentary and adds in a single walk in their day may notice remarkable differences; however, if you are already generally active throughout your entire day the changes may not be as significant but it may be worth a shot to try and find more opportunities for it!

Simple ways to increase your daily activity levels

Park farther away from the store or destination
Stand when doing stationary household tasks like folding laundry or chopping vegetables
Turn on your favourite podcast and go for a walk for the duration of the entire episode
Have fun and play alongside your kids outside
Turn on some music and just dance
Go to the restaurant and order food in person instead of choosing delivery
Consciously choose to take on more physical tasks around the home if someone else is largely responsible for them now

Why increase NEAT and not just do more exercise?

At the end of the day, exercise is stressful for the body. It’s a good kind of stress, but too much of a good thing can also be bad. The great thing about NEAT is that these activities for the most part go unnoticed and may not make a huge difference in your appetite but in the end will likely enrich it, both by adding more activity into your day and consequently giving you more energy to continue staying active throughout your days to come.

How does exercise improve our mental health?

WELLNESS

The fitness industry has for long focused on the physical benefits of consistent exercise, such as increased muscle mass, endurance, improved cardiovascular health and other metabolic effects.

However, an often overlooked, but equally significant, area of improvement most regular gym-goers report is improved mental health. So, is this really the case and why does it occur?

Improved Sleep

It’s well known that sleep and mood are closely related. You probably notice in yourself what a difference a good night’s sleep can make in the way you carry yourself and in your interactions with others.

And the great part about exercise is that it can improve your sleep quality! If you have trouble falling asleep you may be surprised by what exercise can do to help improve this part of your life. The effects of good sleep will slowly trickle into all areas of your life and help you be the best version of yourself.

Social Interaction

Have you noticed working out from home just isn’t quite the same? It may be because part of the positive effects that come from being around other people!

Even if you don’t engage in conversation with other members or staff, a simple “hi” as you walk through the doors, a smile from a stranger or asking how many more sets someone has left on a machine all add up and play a part in keeping us feel part of a community. This feeling of togetherness and belonging is a core element of good “mental hygiene.”

Stress relief

Stressful day at work? An exercise session may be just what you need to put a pause or even a full stop on the cycle of negative thoughts running through your mind. It is a time to focus on yourself, both mentally and physically.

Putting a halt to the cycle of negative thoughts and feelings allows us to process them and turn a new leaf. Once we are able to work through the short term emotions we can approach life’s problems in a better frame of mind which, in turn, supports long term mental health!

Boost Self-Esteem

What feels better than reaching a goal? The gym gives us the tools and space to achieve quantifiable goals, both big and small. Sometimes life gets in the way of our emotional well-being but coming into the gym and seeing that you’re getting stronger or moving faster can act as a catalyst for a better day, week or month.

Our self-esteem is how we view ourselves and so making time for our physical and mental health tell your brain that you matter most and are capable of achieving your dreams even outside of MOVATI’s walls.

So, how much do you need?

The recommendations are to set aside about 30 minutes in your day, 3-5 times a week to notice improvements in mental health, particularly with anxiety and depression. Even if you can’t make it into the gym 3-5 times a week, pairing gym workouts with outdoor walks and leisurely activity can also help you reap the benefits.

How to dress for an outdoor workout

WELLNESS

Days are getting shorter and maximizing the time you spend outdoors can be great for your mental and physical health. However, don’t let the dropping temperatures discourage you from getting some fresh air, you just need to be smart about it!

Here are some tips for dressing for an outdoor sweat session:

Check the temperature and dress in layers

The rules for layering are as follows: sweat wicking layer followed by an insulating layer and/or followed by a shell or protective layer. Depending on the temperature and how windy it may be you may not need all 3.

Check the temperature and add 10 to 20 degrees, that is how you will feel while exercising.

Stay Dry!

A common mistake is assuming you need to be dressed as you would if you were just standing out in the cold. The opposite is actually true! You should avoid dressing in too many warm layers to minimize excessive sweating.

An important tip to remembers is to make sure to wear a sweat wicking-layer close to your skin to minimize sweat absorbing into your clothing throughout the workout. This can look like choosing a long sleeve top made of activewear material instead of a cotton shirt.

Cover your hands, head, feet and ears

When our bodies feel cold temperatures, they prioritize keeping our most important organs safe, which means blood flow is directed to your trunk. This leaves your hands, head, feet and ears vulnerable to feeling much colder.

Hat gloves and socks really are more important when exercising outdoors than a thick sweater would be!

Wear sunscreen

The sun is still out, and your skin still needs protection. Do not forget your sunscreen before you head out, not matter how cold it is!

Pay attention to wind chill and stay home during extremes

Don’t forget that frostbite can happen, but the risk significantly becomes elevated at temperatures below –28 degrees Celsius. This includes wind chill, so even if it’s -5 Celsius, if it feels like –28 Celsius, stay home and opt for an indoor workout.

Considerations for when trying to change your habits

WELLNESS

Whether it’s to exercise more, drink more water, get 10K steps a day or to spend more time with your family, we all have habits we want to form in order to enhance our lives.

But, if you’ve ever tried changing a habit, you’ll quickly learn it’s not exactly the easiest project to undertake. So, what can be done to help you make the change?

Set a realistic goal

Realistic means different things to different people. If you find yourself not hitting your daily or weekly goal consistently, try adjusting it to help set you up for success.

Assume and plan for obstacles

Assuming willpower will take you across the finish line seamlessly is a mistake many people make. Obstacles will present themselves and the best strategy is to see them coming and have a plan in place for when they do.

Example: “I will go take a 30 min. walk every day. I know an obstacle will be the changing seasons and to prepare I will buy extra warm socks and a hat to ensure I can still go on a walk and be comfortable.”

Understand your “why?”

You must know why you want to change. The greatest success will come if there is intrinsic motivation. What that means is that you aren’t looking to prove anything to anyone, receive praise from others or feel accepted. But rather, you are choosing to make this habit change because it will make you feel and be your best self.

Create an environment that ensures success

Whether it’s keeping a change of gym clothes in the car or purchasing a reusable water bottle to up your water intake, there are likely ways you can change your environment to ensure success is as easy as possible!

Write it down

Whether you prefer pen and paper or an app on your phone,having tangible proof that you have made a commitment to yourself can help you stay on track. Another option is setting a reminder on your phone to keep you going throughout the day or the week.

Tell someone else

What better way to stay accountable than telling someone you trust what change you are implementing? Even if they don’t actively keep you accountable, you will be more likely to follow through since you made a promise to someone else.

It takes anywhere from 18 to 254 days for a person to form a new habit, and it takes the average person about 60 days for a new behaviour to “become automatic.” Although patience is key, so is being prepared. We wish you well in making the most of this year!