3 Reasons Resistance Training is Better than Cardio for Moms

In my opinion, resistance training is better. 

I’m speaking to the average mom who has little time or energy and isn’t training for any specific endurance event. If that sounds like you, and you’re a mom who wants to be heart healthy, wants to reduce the risk of injury and pain, and wants to feel and look strong in her body…resistance training beats cardio. If you’re in the position of having to make a choice between a strength or cardio workout, I’m making the choice for you, its resistance training). Here is why:

1. Resistance training can improve your VO2 Max. V02 Max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. This measurement is generally considered the best indicator of cardiovascular fitness and aerobic endurance. Activities like running and spinning are often what we think of when we hear the term “cardio”, and we often associate those activities with improved cardiovascular health (heart health). And our assumptions are correct. Regular participation in activities like those most likely will improve your V02 Max/aerobic capacity. However, studies also show that resistance training, specifically various forms of circuit training, will also improve your cardiovascular health/V02 max. 

2. Two for One: As mentioned above, the right resistance training workout will improve your cardiovascular health. Performing a 30-minute circuit training workout with 6-10 different exercises, three days per week is enough to improve your heart health, but also provides you with all of the benefits of strength training, like bone health, disease prevention, and blood sugar regulation. So if you’re like most moms and can’t imagine fitting in any more than short 20-30 minute workouts a few days per week, resistance training will cover both your strength and aerobic needs.

3. Aesthetics: Having a baby can change the shape of your body, and this goes beyond weight. You might notice more rounded shoulders, a flatter but, or fat in places it wasn’t before. Resistance training specifically targets your muscles, and with the right program, you can build back your glutes, improve your posture, and increase your lean mass. Resistance training is essential if you’re trying to reshape your body. Not to say cardiovascular training will not do that, but it’s more of a side effect than an intention. 

So am I saying cardio activities like dance and brisk walking are not beneficial for moms? Nope, not at all. If you enjoy them and it’s something you can stay consistent with, then by all means you should do it. If you want to do a family bike ride every weekend or run a half marathon then yes, cardio can be an important part of your exercise program. If you enjoy the endorphins running produces, or if you’re exercising to lose weight then cardio might be great for you (side note, cardio isn’t better for weight loss, but it’s an additional way for you to burn calories outside of strength workouts). However, if your goal is to maintain general fitness and you want to maximize the benefits of exercise in the least amount of time…then resistance training IS better for moms. At least in my opinion.

If you need guidance, find a program that is right for you!

What is Functional Strength Training for Moms?

The fitness industry often sees spikes in new trends year to year. At a point in time, functional training was a top trend, so when you Google the term you’ll find various definitions. The most simple way to describe functional strength training is that it focuses on movements and muscles that help you meet the physical demands of your life. Whether you’re a weekend golfer, a sanitation worker lifting heavy bags, or a mom who needs to be able to push a stroller or chase a toddler, you have repetitive physical demands that require you to master specific movements that require specific muscles. Training for those demands would be considered functional training.

So what are the functional needs of moms?

Your physical demands will vary in each stage of motherhood, and your strength program should adapt along with that. Here are some examples of the physical demands and an example of the movements or muscles that could be a part of your functional strength training program.

• Pregnancy changes like heavier breasts and belly: to combat the shift in the center of gravity, your program should ensure that your posterior muscles like back extensors, glutes, and hamstrings are strong enough because they will be overworked.

• The goal of running a 5K as your first race after having a baby: a functional program might focus on building cardiovascular endurance through a run/walk interval program, but also incorporating pelvic floor in your core training to prepare for the impact of running.

• Breast or bottle feeding frequently: the forward-leaning and rounded shoulder posture means your program should combat that position by focusing on lengthening your chest muscles while strengthening your back muscles.

• Wearing your baby in a carrier: The additional weight of your baby means more demand on your core as you move. A progressive core stability program is key.

• Carrying a toddler that gets too tired to walk: same as above, but now the load is even heavier and not as static. Not only do you have to be able to stabilize your spine, but your program should train muscles for the quick activation required when your child decides to squirm or lean back out of your arms abruptly.

• Coming up off the floor from a diaper change: a movement that mimics that pattern is the lunge, so variations of the lunge would be essential in your strength program.

• Lifting your baby out. of the crib: You often think squatting is the correct way to lift something, but the crib makes squatting tough. Instead, focus on mastering the deadlift…it will save you from back pain.

So similar to the athlete who needs to train to be strong and functional in their sport, moms have very specific and repetitive physical demands. Functional strength training for moms is to intentionally train the movements and muscles that will help them feel strong and meet the physical demands of motherhood, with confidence and without pain.

How do you know if your strength training program is functional?

With so many fitness options available it can be overwhelming to discern which programs would be considered functional, and not just functional, but a program that accounts for the body’s changes and repetitive movements during and after pregnancy. To help you evaluate your workouts, here are a few characteristics of a program that would be considered functional and beneficial for you:

• There is a plan specifically designed to meet your needs. If you take a spin class one day, a Peloton arms workout the next, and end your week with a booty builder workout on YouTube, this might be a great way to meet the recommended physical activity guidelines, but if your goal is to be able to sit 8 hours per day in front of a computer, wear your baby as you explore the city on the weekends, and take a family hiking trip in the summer…those workouts do not make up a functional training plan.

• There is an assessment: An assessment will help you determine your current strengths, weaknesses, motor control ability, mobility, and movements that cause pain. This baseline evaluation will inform the priorities of your workouts and functional strength program.

• Programs focus on movement patterns (lunge, squat, hinge, rotate, push, pull): In focusing on patterns you’ll get really good at having the right muscles fire at the right time, which will improve how you move and accomplish your daily tasks. Movement patterns involve several muscle groups so you’ll still achieve the “toned” arms you’re going for, but with the added benefit of helping you function.

• Intentional progression: because functional programs focus on major movement patterns, they will always be a part of your program, but a planned progression so that you continue to be challenged.

Hopefully, you understand what functional training is, what functional programs look like, and the benefits of functional strength training for moms. In my opinion, moms who focus on functional strength training stay consistent with exercise and are more motivated to challenge themselves. Since the results of your efforts show up in daily life, like carrying three bags of groceries instead of one, results can feel more rewarding.

If you’re looking for more guidance, visit www.activemomfitness.com or www.corefunctionfitness.com for live and self-paced programs.

Is Some Exercise Really Better Than No Exercise?

Unfortunately for busy moms, when life gets chaotic we tend to prioritize things other than exercise. This may result in sporadic workouts and an inconsistent routine, or possibly skipping structured workouts altogether. This leads to the question, is something better than nothing??

Well, the short answer is yes…when it comes to the health benefits of exercise, then some physical activity is absolutely better than no activity. In fact, so much so that "make exercise a lifestyle" really needs to be a priority.

In a study of 35 healthy men and women, researchers found that many of the benefits they gained during a 13-week exercise program were lost over the course of one month of cessation of the program. This included strength gains, body fat percentage, and measures of heart health. However, the most important to note is that it only took one week for participants to lose the improvements in their blood pressure and cholesterol! This indicates that to keep your cardiovascular risk factors low, you need to maintain physical activity and make it a lifestyle. So returning to the answer to the question, yes some exercise is better than being sedentary when it comes to exercise and health. Upper and lower body strength gains also decreased progressively the month after completing the program. The good news is that the study did show us that 20-30 minute resistance training workouts just 2-3 times per week was enough to see fitness improve!

If staying consistent with exercise sounds easier said than done, here are some tips on how to make fitness work for you.

1. Be realistic with your time and identify ways that physical activity can naturally fit into your life. If you’re up several times per night, then setting a goal to do even a 10-minute HIIT workout before the baby wakes up in the morning is probably unrealistic and completely un-motivating. However, saying that you’re going to beat the afternoon energy slump by doing a 10-minute stroller walk with the baby, is probably more manageable and something you might look forward to.

2. Start with the minimum. If you can get benefits from just two days per week of strength training, start there. If you don’t have a gym membership, start with at-home bodyweight exercises. If you feel weak and experience pain with exercise, start with just a few core exercises.

3. Hire a professional. We invest in professionals for all sorts of things…cleaners to save time with housework, going to a nail salon instead of home pedicures, and therapists to improve our mental health. But for some reason when it comes to fitness, hiring a professional can be seen as a luxury. There is nothing wrong with seeking someone to hold you accountable. There is value in having an expert design a 30-minute program that will improve your strength.

I hope this post encourages you to adopt an active lifestyle!

Summer is Coming: Tips for Moms to Meet Their Fitness Goals

I’ll start with a disclaimer that I don’t love the idea of people putting pressure on themselves to up their exercise routine in preparation for summer. I firmly believe fitness is a lifestyle and the best way to sustain results is to be consistent year round. However, with that said, I also see nothing wrong with having aesthetic or other goals that make you feel confident this summer. So if you’re someone that is working toward your summer fitness goals, keep reading for a few tips.

Pregnancy Tips:

Summer can be an uncomfortable time to be pregnant. In order to stay active and continuing to make progress in your fitness consider the following 3 tips.

• Exercise first thing in the morning: hot summer days can make it harder for you to regulate your body temperature, and quite honestly can just feel draining. Use the month of May to start a morning workout routine. Working out at the coolest point of the day can be safer, more comfortable and help you stay consistent.

• Hydrate: not having enough water can raise your body temperature, and dehydration can even lead to uterine contractions. Make sure to replenish fluids after a workout. Use the month of May to get in the habit of increasing your fluids and maybe even treat yourself to a new water bottle.

• Invest in workout gear or embrace the belly and sports bra look: If you no longer have moisture wicking clothing that fits, take some time during May to order a few new tops. You’ll want to be able to dissipate the summer heat. If you exercise regularly your sweat point will be lower in order to help with temperature regulation so you’ll want to stay comfortable and have clothing that drys quickly.

Postpartum Tips

If you’re still recovering from birth or building your fitness foundation, then your goals shouldn’t change too much with the season. However, there are a few tips that will help you plan for increased physical activity outside with your little one this summer.

• Invest in a new carrier or switch to a stroller: During the cold months it’s possible you were only wearing the baby around the house or for short walks. With the nice summer days, your walks will get longer (as baby gets heavier) and that can cause neck and back pain without a supportive carrier. Take the month of May to make sure you have the right gear. Look for something with thick shoulder straps and a waist belt. Consider using a stroller for long walks until your core is strong and functional again.

• Implement a walking progression: Before jumping in to longer walks and more physical activity, use the month of May to do it gradually. Aim to increase your walks 5-10 minutes each time or by gradual distance increments each week. Use interval style training to prepare your body for longer durations.

• A little extra attention to specific muscles: During the month of May set aside 10 minutes/day, at least 3 days per week to focus on strengthening your abs, low back and glutes. Also include mobility exercises for your hip flexors and thoracic spine.

Beyond Postpartum Tips

You’ve been exercising consistently, have a strong fitness foundation and just want a little push toward your goal of more defined arms or feeling comfortable in a two piece at the beach. There is nothing wrong with aesthetics being part of your goals and here are some tips to get you that much closer.

Choose a muscle to focus on: Keep with your regular routine, but choose one muscle group to emphasize during the month of May. Include an additional 10 minutes working that muscle each workout, aiming for 3 days per week of targeted training.

Increase your cardio: If you know me, you know I believe strength training is key. However, if your goal is to see the muscles you’ve been working hard for, a little extra cardio during the month of May can give your body what you need to drop your overall body fat percentage if needed (remember, you can’t target train fat away!). Try adding some intervals to a strength workout or moderate intensity cardio on your strength recovery days.

Increase protein and water: If your plan is to add some cardio for more calorie/fat burning as suggested above, make sure you don’t lose the muscle mass you’ve worked so hard for. Aim to get at least 1g protein/kg of body weight to help you sustain muscle. Don’t forget your body needs enough water to function properly so make sure to hydrate!

So whether you’re pregnant, postpartum or further along in your motherhood journey, May through June is a great time to put these tips into action.