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I get many emails from people asking me which is better …pilates or weight training. And my is answer is usually surprising to many. I say why is it one OR the other? Single-mindedness in a life of physical activity is good when it comes to focus and maintaining the desire to achieve. But, that same single-mindedness can also set you up for injury, boredom and hinder your ability to adapt.

There are many benefits to BOTH. Why limit yourself? Staying open minded and becoming well rounded and multi-functional will ensure that you’re able to remain physically active for the rest of your life. Let’s not forget it is also the sign of a great athlete.

Flexibility is a great thing, and I’m not just talking flexibility in the body. Remaining flexible in how you THINK can take your aspirations for your physical condition to heights you never dreamed of. Don’t cut yourself off from learning new things, or thinking you have to choose between one activity and another. You have a whole lifetime to study!

When you look at just some of the benefits of weight training and pilates it’s easy to see how they COMPLIMENT each other and can actually serve to enhance each others benefits through consistant study and training.

The benefits of Weight Training:

- Weight training raises basal metabolism= more calories burned.
- Weight training strengthens bones reducing the risk of osteoporosis.
- Weight training improves muscular endurance.
- Weight training decreases resting blood pressure.
- Weight training decreases risk of developing adult onset diabetes.
- Weight training increases blood level of HDL cholesterol (the good type).

Here are some of the benefits of Pilates:

- Pilates builds strength without bulk.
- Pilates increases flexibility and agility.
- Pilates develops core control.
- Pilates increases joint range of motion.
- Pilates improves circulation.
- Pilates heightens neuromuscular coordination.

Now each respective ‘camp’ has their own methodology, techniques and terminology, and are heavily invested in maintaining their respective status. That doesn’t mean you have to ‘choose’ one or the other. You can do both, benefit from both and take the best from both worlds without having to post a ’stake’ in either camp. In training your goal is to get as much physical experience as possible. The more experience you have doing different things, the less things your body can be ’surprised’ by…. Meaning you’re less likely to suffer an injury from a sudden move, a quick slip/trip and your body is more prepared for whatever comes your way.

Being in shape and being fit means also being well rounded, well versed and familiar with as many things as possible. Of course you can specialize, but keep your mind open to everything movement oriented! You’ll be surprised at the depth of understanding you’ll gain from seeing the world through another disciplines motions.

- Include strength training in your weekly exercise fitness program - no matter what your fitness goals are. Resistance training provides many health benefits, especially for women.

- Women, don’t be afraid of strength training. You won’t bulk up and, resistance training is easy to start with. Learning to strength train properly will get you all the results you’re looking for.

- It’s not all or nothing. It’s better to do a little training than none at all. Even if you can only fit in one workout in a week, you’ll still benefit from it.

- Be sure you are training with the properly sized resistance. Ideally, you should choose a size that fatigues you after 15 reps.

- Focus on your form and technique. If you are unable to use proper, form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form.

- How long you rest between sets matters. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, more defined muscles the rest time should be shorter.

- Try a ‘periodization technique’ which progress every week over a 4-week time period. Starting with lighter weights and more reps, each week increasing the weight size and decreasing the number of reps.

While I’m at it, let me have ya take a peep at some of the new equipment I stocked up on lately:

- rebounder

- exercise tubing

- fitness balls

- versarolls

- weighted 20lb vest

- balance discs

‘Toning’ and/or Building Muscle

Clients usually specify a goal when they meet with a fitness trainer. One question I usually ask is whether he or she wants to “tone” or to “build” muscle. Usually, but not always, women want to “tone,” while men want to “build.”

Toning IS building muscle. In most common use, the term “toned” pertains to the appearance of the muscle under the skin. A toned body implies a lean, firm body, low in body fat and showing muscle definition. ‘Building’ muscle usually means, the (eek!) bodybuilder’s look.

Perception is funny, isn’t it? The same basic process is necessary whether you want to tone or build muscle or whether you want to shape particular body parts or increase strength. All of these goals involve progressive resistance training.

Progressive Resistance Training = Lifting!

Progressive resistance training utilizes resistance (free weights, machines, cables, bands, bodyweight) until the muscle or group of muscles are fatigued. Each training session, the intensity should be increased slightly by decreasing the rest time between sets, or by increasing the resistance. Gradually your muscles adapt and grow thereby becoming stronger. This process is vital for your workout program to be effective.

Progressive resistance training methods have been successfully used over the decades by bodybuilders, weightlifters, and athletes. These are tried and true training methods that have produced steady gains in muscle size and strength, all while lowering the risk of injury. Most personal fitness trainers use this training method. They will start you off with resistance commensurate to your current fitness level and most know just how much more to add to the workouts with each session, based upon your performance.

Weight Training = Progressive Resistance Training

Since almost all resistance training involves weights, it is also called weight training. It is also commonly known as ‘anaerobic’ exercise. (The muscle movement doesn’t rely on oxygen for fuel.) Weight training is used not only for toning and bodybuilding, is also used for sport-specific training, and for injury rehab. Each of these applications utilizes weight training in a different way.

Overload = Stress Adaptation

Muscle growth, also referred to as hypertrophy, occurs when the muscle is forced to move weight that’s greater than the muscle is normally accustomed to moving. Usually called “overloading” the muscle, the muscle responds by getting bigger and stronger to handle the new load. This is “stress adaptation”.

When all or most of the muscle fibers are worn out, the muscle is unable to continue moving the resistance. This is called muscle fatigue or muscular failure. Good personal trainers make sure that clients at intermediate and advanced levels achieve the right amount of muscle fatigue… even working beyond muscular failure, if the the timing is appropriate when training.

Basic Reps and Sets

All exercises are done in a series of repetitions, or “reps.” Every time a movement is completed a rep is in the bank! A number of repetitions done in continual motion is called a “set.” More sets = harder workout.

Muscle Contractions = Iso-what?

In addition to concentric (positive) and eccentric (negative) movements the other types of muscle contractions are isometric, isotonic, and isokinetic. Let’s keep this simple:

- Isometric is a static (no movement, but holding) contraction.

- Isotonic contraction occurs when resistance is constant, but speed varies during exercise performance.

- Isokinetic is contraction where speed is constant and the resistance changes.

Genetics - Don’t Hate The Messenger!

Let’s also point out that we’re all born with a genetic blueprint that determines what we’ll look like for the most part. Including the skeletal and muscular structure as well as our ability to lose or retain body fat. Looking at your family will give you alot of information! Some people gain muscle very easily Others struggle hard to add a centimeter to their biceps and vice versa.

We can’t change basic genetic makeup. But we can work hard to utilize it’s full potential. In fact it’s your duty to explore and develop your full potential. You will get out of a weight training program EXACTLY what you put into it. A personal fitness trainer is there to point you in the right direction and give you the knowledge you need to achieve your goals.

Benefits of Weight Training ROCK!

In addition to the aesthetic changes to your body, confidence in your new-found strength, weight training has many other benefits like: increased bone density, improved endurance for sports performance, strengthening of ligaments and tendons, more efficient metabolism, lowered risk of injury and improved functional ability that spills over into many other areas of your life.

The bottom line is there’s no reason NOT to strength train. Now get to it!