If you could only choose one, should you strength train or do cardio? Trick question! You don’t have to choose, and you shouldn’t. Both types of exercise are important not just for maintaining a healthy weight, but for your overall health. That’s why the Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity cardio each week, plus two strength-training sessions.

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Here’s a rundown of why bot
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h strength training and cardio work benefit your health and your weight loss goals, with easy ways to fit both into your busy life.

Why you need cardio:

Almost 80 percent of Americans don’t achieve the CDC’s 150 minutes of cardiovascular exercise per week, meaning they miss out on a ton of benefits: Reduced risk of cardiovascular disease, of course, but also decreased risks for diabetes, osetoporosis and premature death.

If you vary the pace of your cardio work, it can be supercharged: Interval training, where short bursts of harder work are alternated with easier work or total rest have been found in multiple studies, according to Medicine and Science in Sports and Exercise, to burn more fat and increase cardiovascular function better than steady-state, medium-paced work.

Why cardio alone isn’t good enough:

Some studies seem to suggest that cardiovascular exercise, by itself, is better for weight loss than combining it with strength training. In an eight-month study of 234 overweight people conducted by Duke University Medical Center, researchers found that those who did cardio alone lost 1.76 kilograms, while those who did a combination of cardio and strength lost slightly less, 1.63 kilograms. Members of a third group, who did just strength training, actually gained about 2 pounds during the study.

But if you look a little deeper, the cardio-only group lost weight, but they didn’t lose lean body mass—meaning they lost muscle, not fat. The combo group gained .81 kilograms of muscle, and the strength-only group tacked on more than two pounds of muscle—meaning they lost fat overall. And a body with less fat and more muscle not only looks good, but burns more calories at rest and can help protect against disease, reduce fall risk and lower your overall risk of death.

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An easy way to do it:

Walk! You may think you have to sprint or jog to get all these benefits, but walking does a lot of good. While your watch may be telling you that 10,000 steps is somehow magical, you don’t need that many to get benefits: For every 1,000 steps you take each day, you can reduce your risk of “functional limitation” in the future due to arthritis by 16 to 18 percent (https://www.sciencedaily.com/releases/2014/06/140612085120.htm).

And walking can help keep weight off: One study conducted by Hopkins Medicine found that “moderately active” people lowered their levels of dangerous visceral fat by 7.4 percent compared with inactive subjects . And you can even get the fat-burning benefits of interval training while walking: Try changing your pace by as little as five inches per second for bursts of one minute, followed by one minute of slower walking. According to Biology Letters, when study participants did this, they burned 20 percent more calories than when they walked the same pace throughout their walk.

Why you need strength:

Having muscular strength means you can do more than just pick up a barbell. The American Heart Association recommends strength training because it improves cardiovascular function, lowers your heart disease risk, increases resting metabolism and improves your “psychosocial well-being.” But that’s not all! Strength training improves cognitive function, according to the Canadian Institutes of Health Research, and even works productivity.

And, of course, it can help stave off weight gain: In a Harvard study, researchers found that men who did 20 minutes of daily weight training had less age-related belly fat gains than those who did the same amount of cardio work.

Why strength training alone isn’t enough:

It’s possible to increase your heart rate while performing strength work so that you’re “doing cardio” while lifting weights, but for many of us, it’s unlikely that we’ll elevate our heart rate enough during strength training to match the 150 cumulative weekly minutes needed to realize the cardio benefits described above. And if you do, it’s possible you’re sacrificing strength work—that is, your strength training isn’t challenging your strength enough, and has “turned into” cardio. You need both!

An easy way to do it:

If you’re going to the gym, lift light weights. Studies have found that lifting weights to failure—continuing the movement until you can’t do another repetition—is the most important factor in building muscle strength and size, whether the load is heavy or light. One study of this kind showed that men who lifted 30 to 50 percent of their maximum weight for sets of 20 to 25 repetitions gained as much strength and size as others who lifted 75 to 80 percent of their maximum for eight repetitions per set. So if big, heavy weights make you nervous, stick to the smaller stuff. And if training to failure, be safe: Consider using a machine or a really light dumbbell so that if you truly fail, the weight isn’t putting you in danger.

No gym membership? No problem! Your body weight provides plenty of resistance. The act of getting in and out of a chair without using your hands for assistance is a strength training exercise—and it helps build muscle power, which can increase your ability to avoid a fall as you age. Try these five simple power-building exercises to start.

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OK, which should I do first?:

If you’re going to perform cardio and strength work in the same day, studies vary on which you should do first. One study published by Ace Fitness found that if you perform weight training first, your cardio workout can be harder than it would normally—resulting in an increase in pulse of 12 beats per minute compared to when the cardio’s done first. In that case, it would seem that the answer is cardio first is better.

But other studies have shown the opposite: Performing cardio first can use up the fuel you’ll need for strength training so you won’t get the same benefits. Doing weight training first can also mean you burn more fat while doing cardio, since weight training can use up the carbohydrates in your body in advance of your aerobic work.

So the real answer is: It depends on your goals, and more importantly, your preferences. If you find you prefer cardio work first and it’s the only way you have enough energy to also do your strength work—stick with that. If when you do strength traninig first, you feel like you have more zip to finish your aerobic session, do that. If all things are equal and weight loss is your goal, do your strength work first.

The post Cardio vs. Strength Training: What’s Better? appeared first on The Leaf.
Aspen has come a long way since being founded in 1879 by intrepid miners seeking fortunes in silver in the Wild West. Today the resort town, nestled in the Colorado Rocky Mountains, is best known as a wintry wonderland where celebrities and the well-heeled mingle for the world-class slopes and a buzzy social scene.



Since visiting during peak ski season can be crowded and costly, here’s a tip: Aspen makes for an equally thrilling visit the rest of the year, especially in summer and fall. Hotel prices
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dip; the climate is blissfully moderate; crowds thin out; and there’s plenty of ways to take advantage of the great outdoors. Below, a weekend guide on where to stay, what to eat, and what to do in Aspen during the off season—no snow or skis necessary.

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Where to Stay in Aspen

The Little Nell

Fresh off of a spiffy renovation, this beloved hotel feels brighter than ever with 78 refreshed rooms, eight suites, and new hallways. A soft palette of blue, grey, and cream runs throughout the property, and the accommodations are made even more plush with the help of custom wallpaper, pillows, and throws. What’s remained the same is the polished, agreeable service and the popular restaurants, Ajax Tavern and Element 47. The former is a casual, al fresco spot perched at the base of Aspen Mountain. (Naturally, it’s home to one of Aspen’s glitziest apres-ski scenes, but it’s just as fun when it’s warm out.) From a vegan cauliflower gratin to porchetta sandwich, there’s something for all types of diners. At Element 47, refined, yet approachable cuisine is the specialty of the house, and oenophiles will geek out over the famous wine cellar curated by Carlton McCoy, which stocks over 24,000 bottles.

Courtesy of The Little Nell
Hotel Jerome

An Aspen mainstay for over 125 years, Hotel Jerome also unveiled a sweeping renovation earlier this year. Now there are even more spacious suites and outdoor common spaces to unwind in, along with a sleek underground speakeasy bar called Bad Harriet. The decor throughout is luxe and handsome, thoughtfully bridging the building’s storied past to the modern day with its eclectic mix of materials (like leather, velvet, and animal hides) and furnishings (think chesterfield sofas, antler chandeliers, and contemporary art). After a long day of being out and about, head to the hotel’s legendary J-Bar, where you can ease into the evening with a local draft beer and famous house burger made with 7X Colorado beef. Relax even more by booking a High Altitude Sports Recovery Massage at the spa. The unique treatment blends firm pressure and aromatherapy to help you to recover and adjust to the high altitude.

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Where to Eat in Aspen


Chef and Aspen native Barclay Dodge spent years traveling the world and cutting his culinary chops at some of the most esteemed establishments (including El Bulli) before returning to his roots to open his own. Dining at the intimate 40-seat Bosq feels like dining in someone’s gracious and elegant, but laid-back, home. The menu is wholly original and globe-trotting, as evidenced by the Peking duck, achiote shrimp tacos, and best-selling sweet and sour eggplant.


Opened in 1998, this is Nobu Matsuhisa’s first restaurant outside of his namesake Los Angeles hot spot. The vibe is refreshingly low-key with its underground dining room, bamboo-lined ceilings, and sushi bar made from salvaged wood. As seafood is flown in daily, the sushi and sashimi are pristine, and the signature dishes (like the black cod miso and yellowtail jalapeño sashimi) dependably on point.

So Cafe

Perched atop the Shigeru Ban–designed Aspen Art Museum, this light-filled, daytime cafe run by Julia and Allen Domingos specializes in seasonal snacks, salads, and sandwiches, which change weekly. Simply order at the register, and within minutes, you’ll be presented with a flavorful, ingredient-driven meal that won’t slow you down.

Clark’s Aspen

Even though it just opened in June, Clark’s Aspen—the sister restaurant to Larry McGuire and Tom Moorman’s Austin hot spot—is already the place to see and be seen. Like the original, this location features an extensive raw bar and seafood specialties. And happy hour specials, which are thoughtfully offered every day of the week, making dining and drinking well easy on the wallet.

Meat & Cheese

Since 2014, owner Wendy Mitchell and her team has been winning guests over with, as the name implies, thoughtfully-sourced meats and cheeses. While the the rest of the menu is no slouch—locals rave about the Thai coconut soup—it’s the artfully-presented signature boards that take top billing here. They all arrive with a bounty of meats, cheeses, condiments, and bread, and can easily sub in for a hearty meal.

Jimmy’s Bodega

This casual spot—with arguably the best patio in town—by Jimmy Yeager is seafood-centric, but has solid options for meat lovers, too. The thin double patty burgers are delicious diner throwbacks, while the rib-eye steaks finished in cast iron skillets are also surefire bets. Wash everything down with a tequila or mezcal (Jimmy’s collection of the agave spirits is Aspen’s largest.)

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Chase Dekker Wild-Life images
What to See and Do in Aspen

Aspen may not be the biggest town, but it boasts an arts and culture scene that defies its diminutive size. And arguably, the crown jewel is the Aspen Art Museum. Originally founded in 1979, it moved to its current address in 2014, into a striking 33,000-square-foot structure envisioned by acclaimed architect Shigeru Ban. As it’s a non-collecting institution, exhibits are constantly on rotation. If you’re a history buff, beeline to the Aspen Historical Society, where you can dive deep into local lore. (For example, at the society’s Wheeler/Stallard Museum, there’s a provocative Hunter S. Thompson exhibition on display through September 29.) Music fans will flip for Belly Up, a snug live music venue that’s packed in some of the industry’s biggest acts, including Snoop Dogg, Jimmy Buffett, and The Roots.

Aspen’s summer and fall climate is so temperate, you’ll naturally want to spend as much time outdoors as possible. While running and cycling are no-brainers in any natural backdrop, take advantage of the rugged Rocky Mountain terrain for a more unique experience. If you’re seeking a moderate hike, try your hand at the Smuggler Mountain Trail, Sunnyside Trail, and Rim Trail. But if you’re a fitness buff seeking a challenge, go big for one of Aspen’s infamous “14ers,” whose peaks soar to 14,000 feet in elevation. Fly fishing and horseback riding are also terrific ways to make the most of your breathtaking surroundings, so book excursions with The Little Nell Adventure Center and Maroon Bells Outfitters, respectively.

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Emmy-award winning garden-writer, author of books consisting of Pat Welsh's Southern The golden state Gardening: A Month-by-Month Overview, TELEVISION performer, as well as specialist artist, Rub Welsh was birthed in England, used up gardening at the age of three, as well as has had her hands in the dirt since. Welsh's expert horticultural profession began in the mid-1970's training training courses in house gardening at UCSD Extension and also Miracosta College. She's written countless posts and also columns and hosted over 500 tv segments as well as video clips. Her prese
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nt composing project is a publication on Southwest Gardening for DK Publishers (New York/London), as well as the American Horticultural Culture.
The Franks Law Firm PLLC
#505 460 Briarwood Dr Jackson MS 39206
(601) 773-7777
Driving directions https://goo.gl/maps/cuBrD6d9qS72
The Franks Law Firm PLLC
#505 460 Briarwood Dr Jackson MS 39206
(601) 773-7777
Driving directions https://goo.gl/maps/4zQ3QVJavgk
The Franks Law Firm PLLC
#505 460 Briarwood Dr Jackson MS 39206
(601) 773-7777
Driving directions https://goo.gl/maps/WryMTBEkCFz
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