29 July 2011

Aerobic or resistance training?

You’ve got the gym contract, you have the gear... but do you have a plan? Personal trainer Dave Giloi explains the basics of aerobic and resistance training and why you need both.

You’ve got the gym contract, you have the gear... but do you have a plan? Should you do more aerobic exercises or resistance training? We spoke to professional personal trainer and director of Body Excel Gym Dave Giloi to get the low-down on the basics of both forms of exercise and the benefits that each offers.

The benefits of aerobic exercises are many, although Dave says that on the whole “any exercise that elevates the heart rate for a prolonged period of time, without causing injury is good exercise”.

  • Strength: maximum amount of weight pushed
  • Endurance : duration of the set / number of repetitions in the set
  • Power: a combination of speed and load of the weight pushed.

  • Pull ups / Lat pull-downs
  • Dumbbell presses
  • Upright pows
  • Dumbbell bicep curls
  • Squats
  • Lunges
  • Dead lift movements
  • Cable pulls (pulley-rows )

  • Increased muscle strength and/or endurance
  • Increased tendon and ligament stability and strength
  • Slightly increased metabolic rate
  • Improved body composition and aesthetics
  • Posture strengthening
  • Injury prevention through a stronger “core” or stabilising function
  • Improved sporting performance through strength and power gains.


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