Cardio Weight Lifting HIIT Which is More Effective to Lose Weight & Tone Up _ Joanna Soh

Cardio weight lifting or kid training , which is better .

Hi , everyone .

It's Joanna .

I believe that for most of us , we want to lose weight and increase our lean muscle mass to appear more toned and sculpted .

The question I often get asked is what type of training should I be doing ?

Should I focus on cardio weight lifting or he exercises ?

My simple answer is we should always aim for a balance between the different types of trainings saying that .

However , did you know that your muscular ability can be split to muscular strength , muscular power and muscular endurance .

Your genetics predetermine which muscle ability you are more dominant towards whether it's strength , power or endurance .

In fact , a recent study showed that people who matched their trainings to their genes improved almost three times more than those on mismatched programs .

So by discovering this information , you will be able to optimize the training method that suits your body and get the very best out of your workouts .

I did my DNA test with circle DNA and it has helped me to discover not only my sports profile but also the suitable diet for my body type , which I've shared in my previous video .

Besides that , they have over 500 reports from nutrition to sleep and stress , skin cancer risks , brain health , family planning and more .

Go to circle DNA dot com to find out more about the different services that they offer .

You can use the coupon code Joanna at checkout to get one kit for 35% off , 2 to 3 kids for 40% off and four or more kids for 50% off .

This is applicable to any circle DNA kit you purchase and this offer is only limited to the 1st 100 kids sold .

So be sure to share this information on with your family and friends .

So today , I want to delve deeper into the different muscular abilities and talk about how you can optimize your training according to your genetic profile .

Let's first understand what is muscular strength , power and endurance .

Muscular strength is the ability to exert the maximum force against resistance .

Muscular power is the ability to exert force in the shortest period of time .

Muscular endurance is the ability to exert submaximal force against resistance for an extended period of time .

Your training profile will show a combination of all three .

For example , based on my results , I have a high endurance , low strength and medium power .

There can be lots of different combinations for some .

They could have high strength and power with a low endurance for others .

It could be high endurance and power with low strength .

So this is unique to your body type .

So based on what your body is more dominant towards , let's find out what type of spots do you respond well towards .

If you have a high muscle strength , you can deal with lifting heavier weights , you will likely on well to spots that places a higher priority on strength such as body building .

If you have high muscular power , that means your body responds better to exercises that require more explosive power , higher in intensity and a shorter duration .

This include activities such as boxing , sprinting or high jump , having a better endurance response means that your muscles are designed for repetitive work like high repetition , weight training or longer duration cardio sessions .

You will also respond well to activities such as long , steady state running or cycling , hiking or triathlon .

Most of the time there will be a cross between the muscular abilities in sports .

For example , strength and power activities include power lifting , gymnastics , wrestling or rock climbing .

Power and endurance activities can include badminton , basketball , boxing , football and kids training , strength and endurance activities can include acrobatics , rugby , ice hockey , basketball or rowing .

While excelling in some sports will require a greater proportion of one type of muscular ability .

Most sports require all three based on your sports profile .

Does it mean that you should avoid doing activities which your body isn't as strong in the answer is no , let's have a look at my sports profile , I have a high endurance , low strength and medium power .

That doesn't mean that I should only be doing steady paced running as my only form of workout .

What it means is that if I were to put extra effort to train my endurance , I will excel quicker and better compared to if I were to perform explosive type workouts .

But it doesn't mean that I should not be doing weight lifting or hit workouts .

In fact , I do add them into my routine regularly .

So I'm going to give you an example on how you can structure your workouts in the gym or at home just by manipulating your training strategy .

I like to split them into three different types of strength training , strength , endurance , explosive strength , and maximal strength for strength , endurance .

The weight intensity would be moderate where I'll be able to lift between 15 to 20 repetitions per set .

The workout tempo is slow to moderate and the rest time is shorter , 30 to 60 seconds between sets .

I will aim to complete at least 3 to 4 sets per exercise .

As for maximum strength , I will be lifting a lot heavier where I can only achieve 8 to 12 reps per set or six wraps or less .

The workout temple will be slow to fast as the weights are heavier .

So you will really push as hard as you can to lift the weights .

But because it's heavy , the weight will be moving in a slow tempo , even though you're pushing really fast and hard .

And because you're lifting a lot heavier , your muscle will need longer to recover .

Hence , the rest time will be between 1.5 to 3 minutes between sets .

Again , I will aim to complete at least 3 to 4 sets per exercise .

And as for explosive strength , I will mainly be using my own body weights or lifting really light weights .

Usually I like to aim for as many reps as possible within a set time frame , whether it's 20 seconds , 30 seconds or 45 seconds .

So the temple is as fast as I can go without compromising my form .

I will aim to complete at least 3 to 4 circuits with minimal rest in between exercises .

This is usually my hit workout which I love to share on my youtube channel .

Based on this example , it doesn't mean that you have to change and do different types of spots , but rather it's about manipulating your training strategy , which will then determine if you're training more towards strength power or endurance and to also improve on areas which you might be weaker in .

So based on my spots profile , I will aim for strength endurance three times weekly .

As for maximal and explosive strength , I aim to do them at least once a week for each strength , power and endurance .

All have a place in a training program for the average person and most athletes a comprehensive training program should include all these elements by discovering which muscular ability you are more dominant .

To words , you will be able to pick the right activities and training strategies to focus on .

This is actually the third video which I'm doing with Circle DNA .

In the previous videos I've shared about the different body types and also the best suitable diet according to your body type .

If you haven't watched them , do click on the links right here to find out more about your body type , go to circle DNA dot com and key in the promo code Joanna and get up to 50% off links are in my description box below .

If you enjoyed this video and you find this video to be useful , then do give this video a thumbs up , share this video on and I hope that you will start to optimize your training according to your body type .

Do also check out other fitness tips and nutritional tips on my youtube channel and be sure to hit the subscribe button .

I will see you next time all the best .