Due to the hustle and bustle of modern life, we have no time to fit in all the workouts we need each week — cardio stretching and strength training. Luckily, it is possible to combine cardio and strength workouts in order to save time.
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Most fitness experts claim that it is important to perform cardio and strength training separately to get results for each physical activity. They believe that when you combine cardio and weight lifting in one workout, an activity you do second will suffer a bit since you waste the most energy at the beginning of your workout.
However, that's not exactly true. This rule may work for bodybuilders or fitness models, but if you are an ordinary person, you don't need to be too strict about your workout routine.
In this article, we would like to show you how combine cardio and strength workouts, in order to get noticeable results. Are you interested? Scroll down to read this article right now.
How to set up your cardio and strength workouts
If you want to combine cardio and weight workouts, we have several ideas that might help you save time. If you are very busy, you may do cardio, strength and flexibility training during the same session. However, if you have more time, you may do separate workouts. Combined training is an amazing way to keep your focused and make your workout routine fun.
There are several ways to combine cardio and strength training:
- Do cardio and strength training on alternate days.
- Do cardio and strength training before and after workouts.
- Combined training.
- Power aerobic workout.
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Let's consider each option separately:
#1. Do cardio and strength training on alternate days.
This method assumes that strength training should be done on a separate day from cardio. For example, perform strength training on Monday, Wednesday, Friday, and perform cardio on Tuesday and Thursday. This method is good for people who have plenty of free time. And it also good for beginners in fitness.
There is also an option to perform cardio in morning, and weight training several hours later, but this option is good for people who live near a gym. When it comes to doing cardio and strength training on alternate days, it is important to perform a low-intensity cardio such as, jogging, walking on a treadmill, exercise bike with 60-70% of maximum heart rate. Cardio routine should last 30-40 minutes.
However, you may also perform a high-intensity training with 75-90% of maximum heart rate and this cardio routine should last 20-30 minutes. The most important thing in a high-intensity training — is to alternate the pace of the load: from slow to very fast.
#2. Do cardio and strength training before and after workouts.
Most health experts don't recommend performing cardio before strength workouts, because muscle force-generating capacity is decreased when doing cardio first. So it is better to perform cardio after strength training.
When is it better to run: in the morning or in the evening, before or after training? Running may help you burn fat faster. All you need to do is to perform strength training for half an hour and complete your workout routine with thirty minutes of running.
#3. Combined training.
Splitting cardio and strength training is the best way to save time and get in shape for busy people. For example, you may do a superset of two exercises lunging+bending on the bicep of the thigh, and then jumping rope exercise for one minute at an intense pace. Or you may perform twenty squats with a barbell, and then immediately walk on a stepper for one minute.
Combined training may help keep your heart rate in the area of fat burning all the time and effectively slim down. The duration of combined training should be one hour.
#4. Power aerobic workout.
This method is similar to the previous one, but it has some differences. Power aerobic workout makes you work out more intensively. The high rate of training, small weights, many reps can help you burn fat and build strength. The duration of a power aerobic workout should be one hour.
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These were the main methods of combining cardio and strength training. Choosing the most comfortable option for you may help you obtain noticeable results in no time. And remember that it is very important to combine cardio and strength training, as they can help you accelerate fat burning. And don’t forget about your other lifestyle habits such as, drinking enough water, getting enough sleep and eating healthy.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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