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There had been tremendous interest in the earlier articles that related the effects of jogging and swimming on weight loss. If you have not read them, here they are:
- Jogging – The Losing Battle to Fight Weight Loss
- Why Jogging is a Losing Battle for Weight Loss
- Swimming – Another Losing Battle for Weight Loss ?
Once again we want to make our stand clear. Any form of exercise is better than NO exercise. If you are sedentary and want to start walking or jogging or swimming, by all means go ahead. It will do wonders for your health, mood, energy levels and even have some effect on your weight.
But if you are a seasoned exerciser and want your exercise routine to sculpt your body closer to a more attractive body shape, then endurance training (jogging/swimming) must be coupled with weight resistance training.
I have mentioned before that you need to question your goal when you embark on jogging or swimming.
See the picture on the right which shows 2 identical twins that embarked on different training routines. This picture is referenced from the article “Body Maintenance and Repair: How Food and Exercise Keep the Musculoskeletal System in Good Shape”. The author of this paper said that the shape of one’s body is determined 50% by genetics and 50% by the environment.
Amongst the twins, Otto got involved in long distance running while Ewald got involved in sprints/field events. Otto’s training would involve lots of long distance running as what most joggers would be doing, only on a lesser distance scale.
Ewald’s training consisted of short distance sprinting and also lots of weight resistance training.
It’s amazing that Otto still has a slight pouch belly with all that running. I hope all the joggers out there with similar challenges will relate to this phenomenon. No matter how much a jogger runs or a swimmer swims, the pouch belly just won’t go away!
Ewald on the other hand has a “V” shaped body and a 4 or maybe 6 pack abs!
Women will experience similar results when they embark on resistance training. Their bodies will move closer towards the “hourglass” shape. Without resistance training incorporated, the body sculpting is just not complete.
So what is the advise for all the joggers and swimmers out there?
If you are jogging/swimming to improve health, and to enjoy the positive benefits of exercise, by all means continue to do so. If it’s between being sedentary and jogging/swimming, please choose jogging/swimming!
If on the other hand, a woman wants to have a sexy “hourglass” body shape or a man wants a macho “V” body shape, jogging/swimming just isn’t going to do it.
Add three sessions of resistance training a week and slot 2 to 3 sessions of jogging/swimming where you can. This would sculpt your body into a shape you could never imagine for yourself.
Once and for all, do it correctly!
Related posts:
- What is Correct Weight Loss?
- Why Steady State Jogging is A Losing Battle for Weight Loss
- Swimming – Another Losing Battle for Weight Loss ? – Part 1
- How to Make Jogging Work for Weight Loss?
- Does Swimming Work for Weight Loss
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{ 8 comments… read them below or add one }
That’s good info to know. I was thinking of doing some serious cardio by running but no more. Resistance training here I come!
That’s good info to know. I was thinking of doing some serious cardio by running but no more. Resistance training here I come!
Oops…forgot to say great post! Looking forward to your next one.
Hi Jane. Thanks for the feedback. Yes research does seem to point toward strength and resistance training as the key to a better body shape. Would like to hear from you about your experience starting with resistance training. It could motivate other women.
hey Paramjit.. very informative blog of yours is very helpful. have been doing weight training for around 3 years.. been seeing how my body shape changes through this years. though far from the perfect hourglass body shape, this is enough to convince me that weight training is the way to go to change our body shape. more have to be done to dispel the negative view most women have about weight training and becoming bulky.
So, Resistance training means???
what should I do…Can anyone tell me….
I cant understand it…..
I need to reduce my Belly and side belly….Please
I am also participating in running events….please somebody help
Resistance training means weight training which can be done with machines, free weights or even with your body weight. Examples are push ups/ squats, etc. If you are trying to lose your belly by jogging, you are going to be disappointed. The research clearly shows this. How can I help clarify this for you?
A lot of people love to run. I love to run but I do intervals which really give me a kick. People who do long distance running get a runner’s high due to the release of dopamine. There are health benefits but just don’t expect it to help you shed fat on your belly.
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