Debate/Discussion: Cardio vs. strength training

Womens Health Magazine

When I first realized the importance of a healthy lifestyle combined with eating right and exercising:  

I was a cardio fiend! 

I'd go to the gym and spend hours on the elliptical trainer, the static bike, the treadmill, the stair stepper...anything cardio related really.

Not until I lost some weight did I venture into the weight room. In my mind:

cardio was for losing weight and strength training was for toning muscles. 

Once I had burned the fat hiding these areas I then started toning them. Sounds logical right?

Fast forward 8 years and I would say that the information out there isn't definitive one way or the other. Personally, I'm no longer one of those people who only goes to the gym for the cardio machines. I also have a real interest in strength training.

I use them both as part of my exercise routine and value them both. 

However, after a snacking binge, I think first about running to burn off some of those calories and not about pumping iron.

Is this from fact or fiction?

Last week, while browinsg twitter, I came across an interesting tweet from @WomensHealthMag. The article gave a breakdown (based on your needs) on whether cardio or strength training was "better".

• To burn fat and keep it off = strength training
• Combat stress = cardio
• Increase self-confidence = strength
• Reduce exercise related injuries = strength
• Live longer = cardio
• Increase your speed = it was a tie

Yesterday, I read another tweet posted by @katieRUNSthis. She wanted to know how much strength training we runners incorporate into our routines. As well as how much we think we should be doing. So, maybe we only do strength training twice a week but think the magical number is three times a week.

Honestly, I don't know how much I should be doing.

Is there a magical number? 

All I know is that I need both to be a stronger and more efficient runner. Even when I wasn't training I would do both cardio and strength everytime I hit the gym.  I felt I couldn't have one without the other. Yet, in the past I was convinced that cardio was the answer to my healthier lifestyle goals.

What do you think? Which is "better", cardio or strength training? Do you agree with Women's Health Magazine? As a runner, if you do incorporate strength training into your routine, why? If not, why not?

Week 12 Hair: 3 MONTH LENGTH CHECK!!

Before I get into the length check and pics, here's another style that I wore when I took my protective style (twists) down at the end of the week. I just used gel to slick back the sides and then twisted the ends. Simple and got the job done.

Now for the length check. When I started my HHCJ back in May, I took pics but I didn't actually measure my hair. Go figure. The good thing is that I can tell that my hair grew, especially the bangs. 

However, I don't have any actual numbers to compare the growth to. That'll have to wait until my 6 month mark on November 6th (when I'm running my 2nd half marathon coincidentally).


My "sister-in-law"* took these pics because my husband was otherwise engaged. So they aren't identical to the ones I took in May. I did wear the same shirt though, so you can look at Hair Regimen Part 2: application to compare. 

*I put that in quotations because my huband's (Chema) brother (Bruno) isn't actually married. But I digress.

This side reaches my nipple. I was (am) super excited about that! I could definitely tell that it grew just by tugging on it.

Left-side back: 12.6 inches (32cm)

 For some odd reason, the right side is shorter than the left. Maybe because I sleep on my right side? I could be making that up but I don't know what else it could be. I realize that when I'm doing my hair this side does tangle more than the other. So I guess I need to be more patient with it. I'm not even sure if it's grown since May. I'll have to take another look at the pictures.

Right-side back: 10.6 inches (27cm)

 I can definitely tell this side grew. It was like halfway down my collarbone in May.

Left-side front: 10.2 inches (26cm)

 The same for this side. As you can see the measurements don't differ for either side.

Right-side front: 10.2 inches (26cm)

My bangs are where I noticed the most growth. In May my bangs only just reached my chin. In this picture you can see how I can pull it under to about the middle of my chin. It doesn't reach my neck just yet.

Bangs: 9 inches (23cm)

 To me the back looks comparable to the pictures from May. I'll have to see in November if there's any growth.

Back: like a silly person I forgot to measure it but it's past my shoulder blades

In general I'm happy with my progress and my growth. Now that I have the measurements I can be sure in November how much length I've retained. My hair is softer, healthier, more manageable and sheds less overall. I can't wait until the 6 month mark!

Week 13 Hair

• Shampoo
• Detangle with conditioner
• Deep condition
• Kimmaytube leave in
• Twists

Quick! I need some advice, stat!

Here the hubby and I are at La Alhambra in Granada

I hope that got your attention. It was supposed to! Now, on to the serious part: I need some advice.

I am not one of those people who has a hard time asking for help, so this is nothing new. I do like to think that I'm pretty independent. Plus, I'm definitely stubborn and set in my ways when it comes to certain things (food, exercise, running, my things...). So get ready, because this one is a doosy.

I've had no success in the past 3 or so years I've been attempting it. That's a long time in my opinion, and the years keep rolling by. This has to work because I'm afraid of the ramifications!

How can I get my husband motivated to exercise?

He's lucky that he has a fast enough metabolism. If I ate like he did I would have gained 50 or more pounds instead of the 20 or so he's gained in 5 years.

I ask for help only because my husband (Chema) is not content. He is definitely NOT depressed or ashamed of how he looks. But he makes off-hand comments sometimes like: I'm fat, my gut is humongous, I need to lose weight...

We're fancy, huh? At a bar in the US.

So, obviously, he's not content. Chema doesn't like to ask for help. I mean he is married to someone who loves exercise, would gladly go with him running anytime of the week, or to the gym, or whatever. Yet, he doesn't do it! He is the KING of excuses.

My husband is a bike person. I fear bikes. Hence, that's not a sport we can share at this point in time. But he can go by himself, right? No.

• It's a lot more fun with someone else
• He doesn't feel like it right now
• He has to run some errands
• He's tired
• He just ate
• It's raining
• It's too hot .....

I'm literally looking over my shoulder as I write this so that he doesn't see my post! (We have to keep this between you guys and me).

In Córdoba having lunch with friends.

I worry because he is a habitual overeater. Like a lot of people, he also eats when he's stressed. Although, I think that's an excuse too! I also get stressed but I don't eat a half pound of chocolate in a day!

In general, we eat healthy because I cook and make the grocery list. But he has an insatiable sweet tooth. When he wakes up in the morning he eats something sweet, right before having breakfast!

Like these truffles or that plate of cookies in the back! Ok, I'm exaggerating.

Sure, he's fine and healthy now but one day he's going to wake up and look in the mirror and not recognize the person he sees in front of him.

We joke about it often. Sometimes when I get serious about it he just agrees and then changes the topic. I need help because I love me some Chema!

La Plaza de España in Sevilla

My solution: ask all you informed and intelligent people out there! What should I do? How do I get my husband motivated to exercise?

Greek Frozen Yogurt

Greek Frozen Yogurt

3 cups greek yogurt (non fat or low fat)

5 Tbsp. honey

Walnuts (optional)

Put yogurt in a metal bowl and add the honey. Mix it so that the honey makes swirls in the yogurt. Freeze it until firm. Then serve and top with walnuts.

 This freezes pretty solid so if you do freeze it all the way you will need it to sit out for awhile so it's soft enough to serve. Try 2 hours and then check it until it reaches the consistency you want. You can do anything with this. You can add fruit purees, herbs and spices. A quick, easy, healthy, dessert! Enjoy!

A relaxing day in Gibraltar

Here you can see el peñón de Gibraltar (the rock of Gibraltar) well.

Yesterday my husband and I went out of town with a couple of friends to relax. We are both not beach people so we decided to take a short drive (about 3 hours) to Gibraltar. While it is technically in Spain, it is a British territory. So to cross the border I do have to show my passport. You can also buy things in either euros (European currency) or pounds sterling (English currency).

The couple who came with us had never been. So we decided it was the closest thing to England for them. (My husband and I lived in England for one year and a half.)

Gibraltar is "famous" for its monkeys. People come from far and wide to take a tour where you go to the top of the peak. You have to be careful because these monkeys will steal anything and everything from you! You can be fined 500 pounds for feeding them and are warned that they do bite! I've never been up there to see them and don't think I want to!

The weather was good to us. It was a nice, overcast day. There was some humidity but it was bearable. I had to run at 645 because we left Córdoba at 9am to get there around 12pm. It took us around an hour to enter since there is always a long line waiting to get into Gibraltar. At the end of the day my legs were sore! Today I plan to rest and recover since I have another 45 minute run tomorrow!

Enjoy the pics!

Upon entering Gibraltar and passing the border we see the typical, English, phone booth.

  

Here is another shot of the peñón

I assume this was some sort of political satire. My husband found it funny.

 

A well-deserved rest on a bench after walking around from 1pm until 8pm.

 The following three photos are of the botanical garden we visited while there.

If you look closely you can see another phone booth in the distance. Purely for the tourists, you couldn't make any real calls!

 Big fish

 This is a poppy. It is worn in England to commemorate veterans.

  

A shot in one of my husband's absolute favorite supermarkets in England: Morrisons

 This was taken as we were leaving Gibraltar after a long day.

 

The fun didn't stop though. On the way back to Córdoba we made a stop in Marbella to eat churros and chocolate! I wish I had a pic of some but they were gobbled up! I didn't partake in the churros or the chocolate because I'm controlling my sweets. But this is one of the best places in Marbella to eat them. I wish I could remember the name!

The place also makes delicious fresh fruit and vegetable juices. The first time I came I had a tropical blend that was super good. They make all the juices fresh to order.

And that's the end of our little day trip. We left Gibraltar around 8pm and didn't leave Marbella until 11pm. So it was a long day of walking and eating!

Month #1: Marathon Training Update

So I've hit the four week mark. I'm still considering it my month mark even though I had to take a week off due to personal reasons (see my post Reflections: Hiatus for more details). I feel good. I definitely don't think I'm in the "thick" of it yet. For me, it's just started.  

The good stuff comes in the next few months as I plan to run a few 5Ks, 10Ks and my half marathon November 6th. 

For now I'm staying healthy, motivated, and injury-free!

Googleimage

WEATHER

Some people are so good on their blogs and record the actual temperature each time they go for a run. That's great. I don't and really don't plan on it. I mention weather here only to say that I'm pretty positive that this summer is a lot cooler than last summer! It's crazy, but I would remember running at like 930-1030pm and the temperature was definitely in the high 90s. Perhaps even surpassing 100 degrees! 

It sucked because I would wait all day to escape the sun's rays to run at night in the same temperature! This month I've noticed that my nightly runs are so much cooler. I prefer to run in the morning but in the summer my body is on vacation mode. I have no problem in the winter when it's cold and dark and miserable outside. Interesting observation huh? Suffice to say, my running has been that more bearable.

Googleimages

RUNS

I cut back the frequency from last year: I only run 3 times a week and supplement that with interval training on my static bike. My body seems to like this combination. I also make sure to have a day in between running. So run days are usually on Sundays (long run), Tuesdays and Thursdays (short tempo runs or fartlek). I say "usually" because sometimes something unexpected comes up and I have to switch days around a bit. 

Either way I always run the same frequency, weight train twice a week and have two rest days. Once I become a stronger runner, and have more races under my belt, I would like to increase to 4 times a week. But for now I'm content with my training and feel I will be adequately prepared for my first marathon in 2012. Be sure to check out Marathon Training: Running Schedule for details.

Googleimages

WEIGHTS

As I mentioned above, I weight train twice a week, typically on Mondays (arms, back, abs) and Fridays (legs, abs). I also do ab exercises on my shorter run days. No complaints about my routine at this point (see post Marathon Training: New weights routine for details). 

I will change it up at Month 3 though. I like to do something a bit different every three months or so to avoid plateauing.

Googleimages

THE FUTURE

I will probably start incorporating weekly updates into my blog on my training. This first month wasn't too eventful. So I figured this all-inclusive post was good enough. Once I start getting into the longer runs and race days I know I will want to be a bit more detailed on my progress. 

So look for those posts coming up soon. Also check out my post Unforeseen Circumstances for more changes that are coming my way!

Week 11 Hair

Next week is my 3 month mark! I'm very excited to measure my hair and see if I've retained length. Even if I haven't, I know that I am taking better care of my hair and it looks and feels healthy. Recently, I've been getting compliments on my hair. My hair has been natural ever since we came to live in Spain and before. However, I haven't gotten this many compliments on how it looks. Believe me, that is a plus in itself. My hair sheds less, isn't dull and ashy and is a lot more manageable. 

The hair routine hasn't changed since last week. So instead of being boring I will show you some birthday pictures!!

 

I'm officially 27 as of August 3rd (Wednesday). 

Time flies doesn't it?

 Opening up a gift at one of my favorite restaurants in Córdoba: Pizzaiolo. Me and my husband had our first date here.

 A beautiful necklace. The one I'm wearing was actually another b-day gift given to me a few days before.

 Friends who came with us to dinner: Brenda (from Guatemala) and Jóse her husband from Córdoba. She bought the necklace in Guatemala.

 Me and the hubby!

 One of our appetizers: Salmorejo. It is like gazpacho but made with bread and sprinkled with Jamón Ibérico.

 This was a crepe with tons of different cheeses, dates, and walnuts. However, it only tasted like blue cheese. I hate blue cheese!

 A shot of all the dishes. Brenda had the tastiest one. I'm definitely ordering it when we go back!

 At a bar having another drink.

Me and the hubby to round out a nice, relaxing, birthday!

Week 12 Hair

• Shampoo
• Detangle with conditioner
• Deep condition
• Kimmaytube leave in
• Twists