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Ask the Personal Trainer in NYC – Cardio vs. Strength

Diane Williams, Certified Personal Trainer

Your own curvy and certified personal trainer in NYC is back with more questions about exercise from the Curvy Community. This is a special section where Curvy Goddesses all over the country have the opportunity to ask me anything about fitness.

I’ve been a personal trainer in NYC for over 16 years. I’ve had the unique opportunity of training hundreds of clients from age 16 to 96 years, men and women, with many unique physical limitations.

Whatever the limitation, I get them in the best shape possible and make them feel good about themselves and their bodies.

This question comes from curvy girl, Danita from Washington, DC.

Question: When should I do strength training exercise versus cardio exercises? And are these two meant to be in addition or in place of more calming exercises like walking or yoga?

I definitely think that every Curvy Goddess needs to incorporate strength training exercise and cardiovascular exercises in her routine.

Walking can be a cardiovascular activity with weight loss benefits. It’s all a matter of intensity and frequency.

I would incorporate walking for those who are beginning an exercise program and/or have many physical limitations that prevent them from doing something a little more.

It’s all about progressing to the next level. Learn to walk before you run.

If a woman had to choose between cardio and strength training exercise she’d choose cardio. I’ve seen it time and time again. I don’t really know what’s going on in her head.

When you’re talking about ultimate possibility of transforming a woman’s body from flabby to firm and changing the shape of the body and leaning it out, hands down, strength training exercise does this.

It really can be a miraculous process leading to miraculous, dramatic results.

Pilates and yoga are really great exercise methods but I believe it’s a good supplement.

The following are the recommendations of The American College of Sports Medicine for weight loss called Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults.

To prevent weight gain you must do 2.5 to 4 hours/week of moderate-intensity physical activity. More than 2.5 hours is the amount for modest weight loss. More than 4 hours a week, you’re talking significant weight loss.

Strength training exercise needs to be incorporated 2 to 3 times a week. This personal trainer in NYC thinks that you can’t afford not to incorporate it into your life.

That may seem a lot for those who never have exercised on a regular basis. Some will want to quit before they even start.

Being a personal trainer in NYC for over 16 years I’ve seen this happen time and time again. So you want to be gentle with yourself and commit to two to three times a week then go from there. Hope this helps get you started!

Until next time Curvy Goddess…Stay Strong and Stunning!

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