Altering routine can help

     By Kim Springer
     View columnist
      There are many theories that detail what should be performed first in a workout.
      Should you do your cardiovascular training before your weights or vice versa? Of course, the ultimate answer comes down to what your goals are and what you are trying to accomplish in your exercise plan.
      Many people have gotten into the habit of doing their aerobic exercises before going to the weight room.
      The theory is that you will elevate your heart rate and gear your body up to start burning more calories. Therefore, when you tackle your weights, you will have a slight after-burn of energy and achieve quicker muscle fatigue. For some, this might very well be the case.
      Another reason most people perform cardiovascular exercise first is they usually expend more energy during this workout. Women especially view strength-training as secondary to their program.
      There really is no right or wrong approach. By prioritizing your workout, you can reach your personal goals more efficiently.
      For example, if your main goal is to gain muscle mass, performing a strength-training workout first would be ideal. This way you devote all of your energy to your main goal and then finish with a low-intensity aerobic activity.
      On the other hand, if the main goal is to lose body fat quickly, focus your energy on aerobics first and then finish with weights.
      While prioritizing a workout is important, there is much to be said for changing your routine. If you have become accustomed to doing a workout in a certain order, try reversing it for a couple of weeks.
      Initially you will feel weaker and less energetic in the second portion of your workout, but eventually you will build stamina. Changing the routine will make your body work harder in both areas and will help expend extra energy (calories).
      The actual exercises you choose for your program should also be prioritized. Although spot reducing isn't effective, you can attack the areas of your body in which you are trying to make the most change.
      For example, many women are concerned about the backs of their arms, so it might be advantageous to perform your triceps exercises first instead of at the end of the workout. Also, if you have one area that is particularly weak, work that area first, when you have the most energy.
      Analyze your current workout to see if you have prioritized your exercises.
      Many people breeze through their cardiovascular exercises just to get it out of the way.
      Instead of doing your normal 30-minute walk, warm-up for 10 minutes and then go straight to your weights. After a full strength-training routine, you might then attack your aerobic exercises with more zeal.
      Ideally, performing your cardiovascular and strength-training routines separately during the day would lead to faster results. Body builders have long embraced this philosophy so they have maximum energy for both activities.
      Of course, we live in the real world where getting in one workout a day is challenging enough. If you have the extra time, try separating your two routines.
      Attack your cardiovascular exercise in the morning when your body can best burn stored fat. Then, do resistance training later in the day or evening after you have had time to recuperate.
      Again, there is no magic formula. Only through experimentation will you find what plan works best.
     
     Kim Springer and her husband, Mike, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@netscape.net.