How Strength and Cardio Training Help the Body

Sports Physiology How changes in activity level effect the body
Section 1: Starting Fitness and Training Rationale
Currently I would describe my starting fitness level as inadequate as compared to the median levels of fitness. As noted from the department of health and human services, “More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth (U.S. Department of Health and Human Services, 2010).” A healthy physical lifestyle leads to a more active and productive life. As a result, I have decided to under take a new fitness regiment to improvement my overall standard of life. In addition, I am looking to build more confidence in myself and my appearance.
My training plan will include workouts 3 times a week, with a combination of cardio and strength. My cardio routine will include an initial 2 mile run at a rate of 15 minutes per mile. Currently, I can run 5 miles in roughly 62 minutes. I am looking to steadily reduce my mile time through shorter but faster intervals. My strength training will include both upper body (Mondays) and lower body (Fridays) workouts. My goal with strength training is to improve my overall muscular tone as well as strength. I have separated my strength goals into the 4 categories listed below
Chart 1
Activity
Current Level – (1 Rep Max)
Goal – (1 Rep Max)
Bench Press
145 Pounds
185 pounds
Barbell Curl
35 Pounds
45 pounds
Squat
160 Pounds
200 Pounds
Deadlift
160 Pounds
200 Pounds
Ultimately, once achieved I am looking to compete in a race that utilizes all the skills I have worked hard to obtain. I am currently looking in to obstacle course races that combine an element of cardio with that of physical strength.
Section 2: Muscles
I will be looking to train and recruit all the major muscles in the body. I am particularly interest in the pectoral major (chest), latissimus dorsi (back), and the abdominal muscles. For some somewhat self-centered reasons, these muscles are immediately visible by others and therefore shows the effort I have put into training them. I will expect to see a much large chest and definition within the region. In regards to the abdominals, I am primarily looking to train the rectus abdominus and the external obliques. If possible, I would also like to focus on the serratus anterior muscles. By targeting the check, abdomen and obliques, I am looking to achieve a much more “Tapered V” look.
In regards to what will change, I believe the abdominal muscles will be the last and most difficult area to change. The human body tends to store fat more pervasively in the mid-section of the body. This is because the mid-section is the most efficient place to store fat. Abdominal fat also exacerbates issues related to metabolism. In addition, low testosterone contributes to fat being stored near the stomach. To combat this, I am looking to first increase my cardio activity to help increase the rate at which I burn calories. In addition, I am looking to strength train, to help break the muscle fibers and rebuild them stronger than before.
Section 3: Skeleton
As an individual below 30, my skeletal system will perform favorable to weight training. Generally speaking, bone structure typically declines after age 30. In particular, the lack of calcium, vitamin D, fluoride and iron, contributes to bone density. Through proper weight training and nutrition weight training will help my skeleton system increase its bone density while inhibiting degradation. The bones that I will primarily utilized are below:
Chart 2
Activity
Bones Used
Bench Press
Clavicle, Scapula, Phalanges, Metacarpals, Interosseous Membrane
Barbell Curl
Clavicle, Scapula, Phalanges, Metacarpals, Interosseous Membrane
Squat
Femur, Tibia, Fibula, Femur, Patella, Metatarsal, Tibiofibular, Dorsal Tarsometatarsal
Deadlift
Femur, Tibia, Fibula, Femur, Patella, Metatarsal, Tibiofibular, Dorsal Tarsometatarsal
Section 4: Nervous System
Exercise impacts the nervous system in a myriad of ways. In regards to the central nervous systems, exercise increases the flow of blood to the brain. By increasing the flow of blood to the brain, the brain is obtaining more nutrients and is healthier. Exercise also causes the production and secretion of proteins that protect the brain from damage. Finally, exercise helps generate new brain cells to help support the function of neurons. Through the utilization of cardio exercises I expect my fat levels to decline thus allowing more oxygen and nutrients to permeate my nervous system.
Section 5: Energetics
The primary energy substrate being used will include muscle glycogen, blood glucose, and intramuscular triglyceride. Depending on the intensity and duration of my exercise regime, glucose will also be used. After exercise, the consumption of carbohydrates can help contribute to recovery.
Section 6: Cardiovascular
The cardiovascular system will be used to delivery oxygen to the skeletal and cardiac muscles throughout the exercise. This will ultimately create a higher heart rate and a stronger heart. Overtime, and if cardio exercises are performed consistently, an individual resting heart rate will decrease. The decline is associated with a stronger heart that can pump more blood with fewer beats. Cardio exercise also stimulates the creation of new blood vessels, which creates a more efficient system to circulate blood.
Personally, I hope through cardio training that my resting heart rate will decline, currently my resting heart rate is 78 BPM. I will look to decrease this to around 70 overtime. Through this decrease I will have confirmation that the cardio training is working and that my heart is stronger. I also hope to lower my mile time through training as well.
Section 7: Respiratory
The respiratory system is impacted heavily through cardio training. As my heart becomes stronger, so too will my respiratory system. As my heart rate increases due to training, the rate and depth of breathing increases as well to allow more oxygen to be absorbed by the blood. In addition, the intercostals muscles, diaphragm, and other muscles expand within the thoracic cavity. Through proper training, these muscles will become strengthened. This will also help the chest to become larger as the chest cavity expands. In addition, the lungs become much more efficient, through cardio exercise as they delivery more oxygen to the body.
Section 8: Special Considerations
As a younger male (18-35) my body’s response will tend to be much more favorable as compared to my older age cohorts. As mentioned above, as males become older, their testosterone levels decline. In addition, their metabolism also declines. The combination of the two characteristics with an overall sedentary lifestyle creates very adverse fitness circumstances. That is why we often see older men with the “potbelly” look as fat is continually stored near their midsection. Research has also shown that the changes in the structure of the hear, lungs, and muscle fibers change as an individual becomes older (Karavidas, 2010). In addition, oxygen update, muscle strength, and muscle mass all decline with age. As a result, these changes increase the risk of injury during training and a reduced ability to perform activities.
As a younger individual, training often allows me to lift more consistently with heavier weights. (Admittedly, my 1 rep max levels are not at all impressive by any age standards. The above statement is in general terms.) My risk of injury is less and my overall recovery times are higher, generally speaking. This is very useful, as I can train a muscle multiple times during the week, and achieve results faster as compared to an older individual. I can also perform varying exercises to help achieve these results that an older individual may be unable to perform due to range of motion limitation.
Section 9: Injuries:
Fortunately, I did not experience any injuries during my training. I do however, experience large amounts of initial soreness. This soreness was particularly pronounced in muscle groups that I did not work particularly often (Legs, Calf, obliques, etc.). The soreness did put a small delay on my training as it often lasted more than a single day. As a result, I realized the importance of rest when training any particular muscle group. Adequate rest is just as important as training in many respects as it allows muscles time to adequately heal.
In regards to my overall training, I was very careful to use proper form at all times during my sessions. If a weight or muscle felt particularly impaired, I either abandon the exercise altogether or simply lower the weight. I found the lower weights with higher reps also caused muscle hypertrophy much in the same way heavy weights did. As a result, to avoid injury, I would often shift to lower weights and attempt a higher rep count.
Section 10: Results:
My training plan varied moderately from actual results. In my cases, the variation was for reasons I could not foresee. For example, as noted above, extreme soreness was a major issue throughout my training program. Adequate nutrition was another issue that inhibited my initial results. What my fitness programs neglect to mention is the overall important of nutrition to achieving results. I would go as far to say that roughly 70% of the results that I obtained occurred after I made the switch to proper nutritional habits. I first lowered my fat intake substantially. I stopped eating at all fast food restaurants and instead started to meal prep. To hold myself accountable I would buy my groceries on Sunday morning and prep for the week Sunday night. My diet was primarily centered around grilled chicken, brown rice, spinach, corn and fish. I would each roughly 3 to 4 times a day religiously. At first, this was very difficult to burdensome, but after roughly 2 weeks, it became routine for me. Not only did I see results physically, my energy levels also appeared to increase. I find it odd, that more programs don’t emphasize the nutritional aspect of training. What I am beginning to notice is must individual are willing to work out and train, but very few are willing to change their diet and nutrition habits. As a result, they don’t realize the gains they hope to achieve solely by working out, and eventually quit. A strong combination of diet and training is what is ultimately needed to achieve one’s desired fitness results.
Below are my results in comparison to my overall fitness plan. One observation I noticed after completion is how difficult it is increase strength and muscular definition. I found that initially, my improvement was rapid. My muscles were “shocked” into growing in both size and strength. However, as I continued, I started to plateau. What worked previously, no longer worked. I often had to switch my training techniques, angles, weights, and rep ranges to continue to shock the muscle. The sheer amount of mental fortitude needed for this lifestyle change was very challenging and rewarding. Overtime, I have noticed both a change in both my attitude toward training and my willingness to improve. Both of which are welcomed improvement in my regard. Results below:
Chart 2
Activity
Current Level – (1 Rep Max)
Goal – (1 Rep Max)
Results
Bench Press
145 Pounds
185 pounds
175 pounds
Barbell Curl
35 Pounds
45 pounds
45 Pounds
Squat
160 Pounds
200 Pounds
190 Pounds
Deadlift
160 Pounds
200 Pounds
210 Pounds
References:
1. Karavidas, A. et al. (2010). Aging and the cardiovascular system. Hellenic Journal of Cardiology, 51, 5, 421-427.
2. U.S. Department of Health and Human Services. Healthy People 2020. Available at: http://www.healthypeople.gov/2020/default.aspx.