Weightlifting or Cardio: How To Know Which One Is Best For You

Cardio exercise and weightlifting hold equally important places when it comes to physical therapy and exercising for good health. The only way to know which of the two is the better choice is to know what your end goal is. If building up stamina and endurance is your end goal, the best choice would definitely be cardio exercise. If building mass or regaining physical strength is your end goal, the best choice for you would be weightlifting.

However, just because you choose one doesn’t mean you should totally ditch the other! Even though your primary focus may revolve around one type of exercise, it is extremely important to include the other in your daily workout plan as well.

Read on to learn more about cardio and weightlifting exercises, and how a physical therapist can help you figure out how to get a good balance in between the two for your daily workout schedule.

Why Is Cardio Important?

Cardio exercises, or “aerobic exercise” as it’s also commonly referred to as, involves any kind of physical activity that increases your blood flow and gets your heart rate up. It’s recommended to get at least two and a half hours of cardio exercise per week. Some examples of cardio activities are as follows.

  • Speed walking
  • Swimming
  • Cycling
  • Running

According to Healthline, “Aerobic exercise is recommended by the American Heart Association and by most doctors to people with, or at risk for, heart disease. That’s because exercise strengthens your heart and helps it more efficiently pump blood throughout the body. Cardiovascular exercise can also help lower blood pressure, and keep your arteries clear by raising “good” high-density lipoprotein (HDL) cholesterol and lowering “bad” low-density lipoprotein (LDL) cholesterol levels in the blood.”

There are tons of benefits to cardiovascular exercise as well! A few are listed below.

  • Improves cardiovascular health
  • Lowers blood pressure
  • Helps regulate blood sugar
  • Reduces chronic pain symptoms
  • Regulates sleep
  • Helps maintain a healthy weight
  • Strengthens immune system
  • Improves mood

If you want to learn more about cardiovascular exercise and how to safely incorporate them into your daily routine, contact our office today. One of our skilled physical therapists will be able to assess your body, strength and goals, and help create the most effective, efficient workout routine possible.

Why Is Weightlifting Important?

It is a good idea for a person who is focusing on endurance to work a few weightlifting exercises into their routine. The same is true for people who are weightlifting. You will only go so far with your progress without some degree of endurance. The key is to create a healthy balance between the two, and remember to constantly change your workouts so your body does not fall into a routine!

One common misconception people have about weightlifting is that it’s only meant for those who are trying to build bigger, bulky muscles. This isn’t true at all. In fact, according to Forbes, “weightlifting can create non-bulky muscles that have stronger thicker fibers, which with power training have shown to enhance performance in endurance sports.” You don’t have to be a wrestler or professional athlete to lift weights!

Just like cardio exercise, there is a whole list of benefits that come with weight training! A few are as follows:

  • Building muscles combat the buildup of fat
  • Improves mood
  • Lowers risk of developing diseases such as diabetes
  • Improves heart health
  • Improved quality of sleep
  • Speeds up metabolism
  • Stimulates bone tissue growth

If you want to learn more about weightlifting and how to make sure you’re lifting the right amount for your body, a physical therapist can help you out!

Contact Our Office Today

When it comes to setting fitness goals, changing things up and keeping them interesting is key! Make sure that you’re trying out new exercises to challenge yourself. Push your limits on occasion to find out just how well you are doing. A physical therapist can assess your current abilities and help you figure out the correct and safest plan of action when it comes to your fitness goals.

You may be surprised at your progress once you determine what type of exercises will best fit your needs, whether your workout ends up being more cardio heavy, or more oriented around lifting weights. Be sure to decide on a few goals first, such as “I want to lose weight and build muscle!” or “I want to improve my overall health.” Once you have those answers, you’re off to a great start!

Contact TheraFit™ offices in Hazel Green, AL and Fayetteville, TN today for more information. We’re here to help make your fitness journey a successful one!

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The Top 5 Best Ways Therapeutic Massage Will Benefit an Athlete

Any athlete will understand the importance of maintaining their health in order to keep up with the physical demands of their sport. If you’ve recently sustained an injury, it is important to make sure that you are keeping up with your physical therapy treatments in order to regain your optimum levels of physical function. Many physical therapy treatment plans will incorporate therapeutic massage as a way to relieve pain and promote healing. There are several benefits to therapeutic massage – here are the top 5:

1. Therapeutic massage improves posture.

When coupled with other kinds of physical therapy, massage can do a lot of good for your posture. Massage helps bring your body into an optimal place of alignment, which can naturally improve your posture. Better posture has multiple benefits for athletes. When you maintain a proper posture, your body can move at its peak at all times — which means you’ll be playing your sport with a bit of a natural advantage built in.

2. Therapeutic massage increases circulation.

Regular massage during your physical therapy program can considerably improve your circulation. Better circulation means that your muscles get the blood supply needed in order to prevent stiffness and tension. Your muscles will work and feel better after a therapeutic massage.

3. Therapeutic massage decreases scar tissue.

When you’re injured, your body forms adhesions around the injury, which are bands of tough scar tissue. These adhesions can cause serious pain, restrict your movement, and delay your recovery for a lengthy amount of time if they are not treated. A therapeutic massage can efficiently deal with those adhesions. Your physical therapist can use specific targeted techniques to unbind your muscles and break up the adhesions. This is an important component of your physical therapy program because being adhesion-free is essential for both pain relief and for your range of motion.

4. Therapeutic massage improves the immune system.

Sickness can be extra hard on athletes. Just one bad cold or flu can keep you out away from the sport you love for weeks — and you might not feel your best for quite some time after that, as well. Fortunately, massage helps boost your immune system’s natural defenses. During a massage, your body is prompted to power up its natural cytotoxic capacity, which means your immune system will be able to fight off illness, germs, and bacteria more effectively.

5. Therapeutic massage relaxes muscles.

While muscle relaxation is the best-known benefit of massage, it takes on a whole new importance for an athlete. Muscle pain, soreness, and tightness are all things that you expect as an athlete — but the good news is that you can greatly decrease these issues with regular therapeutic massage. Even after you’ve completed a physical therapy program following an injury, you could still benefit from regular massages with your physical therapist.

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Keeping your body in a strong condition is a large part of being an athlete. Physical therapy can help you with that. Your physical therapist will asses your condition and prescribe the best treatment plan for your needs. Therapeutic massage can help you feel your best, even if you only participate in treatments once or twice a month. By taking the time to improve your physical health, you’ll be able to perform at your optimum levels of function.

Do you want to relieve your pain, recover from an injury, or simply improve your athletic performance? Contact us today to confirm your appointment and find out for yourself how therapeutic massage can benefit you!

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