Blue Cross and Blue Shield of Illinois


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January 11, 2013

Fit Facts: When Cardio Met Weight Training

The Best of Both Workouts
Aerobic exercise, also called endurance training, means moving fast enough to increase your heart rate. That invigorates your heart and lungs, cutting your risk for cardiovascular disease. Aim for at least 30 minutes of exercise at least five times a week.

Weight training – which can include lifting weights, working weight machines or doing other resistance exercises – builds stronger muscles and bones and can replace fat with muscle. Weight training can even help you burn calories more efficiently. 

Try these tips to get moving:

  • Race through your housework.
  • Ride a stationary bike while reading, listening to music or watching a movie.
  • Keep yourself interested by dancing one day and jogging, swimming or walking the next.

Rev up your resistance exercise, too:

  • Consider hiring a high school coach or athletic trainer to teach you safe form on machines or free-weights.
  • Use inexpensive resistance cords, pulley weights, dumbbells and wrist weights – or even your own body weight.

If you are starting a fitness or exercise program, consider discussing this with your doctor before you begin. For more information and resources on exercise and fitness, visit the health and wellness section of Blue Cross and Blue Shield of Illinois’ website.

Sources: American Heart Association; Mayo Clinic

 
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