Cardio vs. Strength Training: 7 Powerful Reasons to Combine Both Workouts
Updated on: June 20, 2024
Reviewed By Anita K., MSc., GCP
Find out how embracing these types of exercises can enhance your fitness, boost your health, and optimize your workout
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Cardio vs. Strength Training: Which Can Best Transform Your Body
This article dives deep into the cardio vs. strength training debate. Should you focus on the endurance and heart health offered by cardio or the muscle-building and metabolic boost from strength training? What if you didn’t have to choose? Can combining these two powerhouse forms of exercise revolutionize your health and fitness regime?
Cardio vs. Strength Training: What is Cardio
Cardio, short for cardiovascular exercise, refers to physical activity that raises your heart rate and increases blood circulation.
It primarily targets the cardiovascular system, which includes the heart, lungs, and blood vessels. Its primary goal is to improve cardiovascular health, enhance endurance, and burn calories.
Common forms of cardio include walking, running, cycling, swimming, and aerobic classes. Exercises range from light activities like brisk walking to intense sessions like sprinting or high-intensity interval training (HIIT). That makes cardio a highly versatile exercise.
The versatility of cardio makes it accessible for people of all fitness levels, helping with weight management, reducing health risks, and improving mental health by releasing endorphins.
Cardio vs. Strength Training: What is Strength Training
Strength training, also known as resistance training, involves exercises designed to improve muscle strength, endurance, and size by challenging the muscles through various forms of resistance.
Strength training is focused on building the musculoskeletal system, which includes muscles, bones, and connective tissues.
Strength training exercises cause the muscles to contract against external resistance with the expectation of increases in strength, tone, mass, and possibly, endurance. The resistance can come from dumbbells, weight machines, body weight, resistance bands, or gravity.
It also helps to improve bone density and strength, which can prevent the onset of osteoporosis.
By increasing muscle mass, strength training can also increase metabolic rate, which can help burn more calories even when at rest.
Strength exercises can also enhance functional movement, making daily activities easier and reducing the risk of injury.
Related: 9 Best Adjustable Dumbbells That Can Help Build Strength And Muscle Mass
Common types of strength training include
- Free weights: Using equipment like dumbbells and barbells.
- Bodyweight exercises: Such as push-ups, pull-ups, and squats.
- Resistance bands: These provide resistance when stretched.
- Weight machines: Found at gyms, these focus on specific muscle groups with controlled motion.
Strength training is versatile and adjustable to different fitness levels and goals, making it suitable for everyone, including beginners and professional athletes.
Cardio vs. Strength Training: A Detailed Comparison
When considering a fitness regimen, Understanding the differences between cardio and strength training can help you tailor your workouts to fit your health and fitness goals.
Category | Cardio Training | Strength Training |
---|---|---|
Primary Goal | Improve cardiovascular health and endurance. | Build and maintain muscle strength and mass. |
Key Benefits | Enhances heart and lung efficiency. Increases calorie burn for weight loss and management. Boosts overall stamina and reduces fatigue. Improves mental health by reducing stress, anxiety, and depressive symptoms. | Increases metabolic rate, aiding in calorie burn at rest. Improves bone density and reduces osteoporosis risk. Enhances joint function and reduces injury risk. Supports daily activities by increasing muscular strength and endurance. |
Types of Exercises | Running, cycling, swimming, brisk walking Aerobic classes Dancing High-intensity interval training (HIIT) | Lifting weights with dumbbells and barbells Bodyweight exercises (push-ups, pull-ups, squats) Resistance band exercises Machine exercises in gyms |
Impact on Body Composition | Primarily burns fat and calories, leading to weight loss (including some muscle loss if not combined with strength training). | Builds muscle mass (which can increase body weight due to muscle being denser than fat) but generally improves body composition via fat-to-muscle ratio. |
Duration and Frequency | 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week (1). Sessions can vary from 15 minutes for high intensity to 60 minutes or more for moderate intensity. | At least 2 days per week with exercises targeting all major muscle groups. Sessions typically last 30 to 60 minutes, focusing on different muscle groups. |
Risk of Injury | Lower risk of severe injury but can lead to overuse injuries such as shin splints or stress fractures. | Higher risk of injury if proper technique and form are not followed, including strains and sprains. |
Long-term Effects | Promotes heart health and efficient metabolism. Can improve longevity and quality of life by reducing risk factors for heart disease and diabetes. | Maintains muscle mass and strength. Supports metabolic health, including improved glucose metabolism. |
Long-term Effects | Promotes heart health and efficient metabolism. Can improve longevity and quality of life by reducing risk factors for heart disease and diabetes. | Maintains muscle mass and strength. Supports metabolic health, including improved glucose metabolism. |
Psychological Effects | It can induce the “runner’s high,” a state of euphoria due to endorphin release. | It can improve self-esteem and perception of strength, alongside the mental discipline developed through regular training. |
Cardio vs. Strength Training: Benefits of Cardio
Cardiovascular (cardio) exercise is a cornerstone of fitness routines and offers several health benefits that can significantly improve your quality of life.
Improved Cardiovascular Health
Cardio exercise strengthens the heart, enabling it to pump more efficiently. It increases the elasticity of arterial walls and helps to lower blood pressure.
Regular cardio can also help manage cholesterol levels by raising HDL or good cholesterol and lowering LDL or bad cholesterol.
Enhanced Caloric Burn
Cardio exercises are effective at burning calories, which can help in weight loss or maintaining a healthy weight.
Activities, like running, cycling, or swimming, can consume lots of energy, especially at high intensities.
Increased Pulmonary Efficiency
Regular cardio workouts strengthen the lungs and improve the efficiency of the respiratory system.
That allows your body to utilize oxygen efficiently and also boost energy levels.
Reduced Risk of Chronic Disease
Engaging in regular cardio exercise can decrease the risk of several chronic diseases including heart disease, diabetes, obesity, and hypertension.
It can also reduce the incidence of metabolic syndrome and type 2 diabetes.
Improved Mental Health
Cardio exercise can help reduce anxiety, depression, and stress levels.
It stimulates the release of endorphins, often known as feel-good hormones, which can improve mood and reduce feelings of depression and anxiety.
Better Sleep and Energy Levels
Regularly engaging in cardio can improve your sleep quality, helping you fall asleep faster and deepen your sleep.
It also helps to boost energy levels and reduces feelings of fatigue.
Enhanced Immune System
Moderate-intensity cardio exercise can boost the immune system by promoting good circulation.
That allows the cells and substances of the immune system to move through the body freely and do their job efficiently.
Improved Brain Health
Cardio can also benefit the brain by improving memory and thinking skills. It increases the size of the hippocampus, the brain area involved in memory and learning, and supports new brain cell growth.
It also improves brain function and reduces the risk of cognitive decline and dementia.
Cardio is a powerful tool for maintaining and improving health. It offers benefits that impact the body, mind, and quality of life, making it an essential component of any fitness regimen. Incorporating cardio into your fitness regimen can help you achieve a healthier, more balanced lifestyle.
Cardio vs. Strength Training: Benefits of Strength Training
Strength training offers several benefits for health and physical performance.
Increased Muscle Strength and Mass
Strength training exercises cause muscles to work against a weight or force, increasing muscle strength and growth.
That can help improve athletic performance and daily activities.
Enhanced Metabolic Rate
Muscle tissue burns more calories at rest compared to fat tissue. Thus, by increasing muscle mass, strength training can boost your basal metabolic rate (BMR).
That means you burn more calories throughout the day, even when not exercising.
Improved Bone Density and Better Body Mechanics
Lifting weights and performing load-bearing exercises can increase bone density and strength.
That can help as you grow older as it reduces the risk of osteoporosis and bone fractures.
Strength training can also improve balance, coordination, and posture. Regular strength training can also help prevent falls and maintain independence as you age.
Disease Prevention
Research has shown that regular strength training can help control and prevent chronic conditions such as heart disease, arthritis, back pain, obesity, and diabetes.
It can also help manage cholesterol and high blood pressure.
Boosted Energy Levels, Mood, and Insulin Sensitivity
Strength training can enhance your overall mood and energy levels by releasing endorphins, the natural mood lifters. It can also help reduce symptoms of depression and anxiety.
Strength training can also enhance the action of insulin, making it easier for your body to take glucose from the bloodstream. This is crucial for managing or preventing type 2 diabetes.
Strength training provides extensive benefits that enhance physical health and mental well-being.
Incorporating it into your fitness regimen can lead to improved body composition, enhanced performance in daily activities, and a lower risk of numerous diseases. Strength training, whether alone or with cardio, is a crucial component of a balanced exercise regimen.
Cardio vs. Strength Training: Limitations of Cardio
Cardio offers numerous health benefits but has limitations and drawbacks when designing a balanced fitness regimen.
Limited Muscle Growth
Cardio exercises primarily target the cardiovascular system and do not significantly increase muscle strength or size.
Those looking to build muscle mass or significantly improve strength may find cardio without other exercise types insufficient.
Such people may need to incorporate strength training into their training regimen.
Plateaus in Weight Loss
Cardio is effective for burning calories, but the body can adapt to routine cardio exercises, leading to a plateau in weight loss.
That happens because the body becomes more efficient at performing the same activity over time, thus burning fewer calories for the same amount of work.
Reduction in Muscle Mass
Excessive cardio, especially without adequate nutrition or in combination with calorie restriction, can lead to loss of muscle mass.
That can decrease metabolic rate and negatively impact body composition.
May Not Significantly Alter Body Shape
Cardio exercises help reduce body fat but do not allow targeted muscle building or sculpting.
Those looking to change the shape of their bodies, e.g., increase shoulder width, and enhance muscle tone, might find strength training more effective.
Less Impact on Bone Density
Unlike strength training, most forms of cardio do not significantly improve bone density.
Weight-bearing cardio exercises like walking or running offer some benefits. However, they cannot increase bone strength like resistance exercises.
Cardio vs. Strength Training: Limitations of Strength Training
Strength training, like any exercise, has limitations and potential drawbacks.
Risk of Injury
Strength training, especially with heavy weights or improper form, carries a higher risk of injury than many other forms of exercise.
Common injuries include muscle strains, joint pain, and back injuries. Proper technique and sometimes supervision are crucial to minimize these risks.
Less Cardiovascular Improvement
Strength training does offer some cardiovascular benefits, especially when performed in a circuit or with little rest between sets
However, it is less effective at improving cardiovascular health than aerobic exercises like running or cycling.
Requires Equipment
Many strength training exercises require access to gym equipment, such as dumbbells, barbells, resistance machines, or kettlebells.
That is a barrier for people who do not have easy access to a gym. It can add extra expense and inconvenience compared to body-weight or simple cardio exercises.
More Complex to Learn
Strength training exercises often require more technical skill and understanding of form to perform correctly than many cardio exercises.
Beginners may need to invest time in learning proper techniques to avoid injuries and maximize the effectiveness of their workouts.
Can Be Time-Consuming
Designing and following a comprehensive strength training program that targets all major muscle groups takes more time than a general cardio routine.
Each muscle group often requires separate exercises, which increases overall workout time.
Potential for Overtraining
There is a risk of overtraining with strength training, particularly if you repeatedly target the same muscle groups without adequate rest.
Overtraining can lead to muscle fatigue, decreased performance, and increased injury risk.
Less Immediate Caloric Burn
Strength training generally burns fewer calories during the activity than high-intensity cardio exercises.
It increases muscle mass and can boost metabolism in the long run. However, the immediate caloric expenditure is typically lower than that of cardio.
Cardio vs. Strength Training: How do the benefits and limitations compare? Both cardio and strength training are crucial for a balanced fitness regimen. Cardio offers more benefits for cardiovascular health and calorie burning, while strength training is superior for building muscle and strength.
Given their benefits and limitations, the best approach for most people is to integrate both types of training into their routines.
The combination can help maximize health benefits, offset the limitations of each type of exercise, and lead to a more comprehensive approach to fitness.
Cardio vs. Strength Training: Calories Each Burns in the Short and Long Terms
The number of calories burned during cardio and strength training varies widely based on several factors, including the intensity of the exercise, duration, the exerciser’s body weight, and metabolic rate.
Also, the long-term caloric effects of these exercises can differ significantly due to changes in muscle mass and overall metabolism.
Calories Cardio Burns in the Short-Term
Immediate Calorie Expenditure: Cardio typically burns more calories per session than strength training.
For example, running for 30 minutes can burn anywhere from 200 to 500 calories depending on the pace and the runner’s weight.
High-intensity interval training (HIIT) is also very effective for burning many more calories quickly. For instance, a 30-minute HIIT session can burn between 250 to 500 calories.
Calories Strength Training Burns in the Short-Term
Strength training burns fewer calories during the workout than cardio. A typical session might burn 180 to 300 calories per half-hour, depending on the intensity and type of lifting.
Exercises that involve multiple large muscle groups, like squats, deadlifts, and bench presses, can increase calorie burn more than isolated exercises, like bicep curls.
Calories Cardio Burns in the Long-Term
Cardio, especially at high intensities, can temporarily increase your body’s metabolic rate for hours after exercising. However, the effect is less pronounced than with high-intensity strength training.
Regular cardio training improves cardiovascular efficiency but the impact on resting metabolic rate is much lower because it does not significantly increase muscle mass.
Calories Strength Training Burns in the Long-Term
Strength training is more effective in building muscle than cardio. Muscle tissue burns more calories at rest than fat tissue, so increasing muscle mass can raise the basal metabolic rate (BMR).
Thus, you will burn more calories throughout the day, even when not exercising.
The EPOC, or excess post-exercise oxygen consumption effect, from strength training, is significant. That is because your body needs more energy to repair and grow muscle fibers after a workout. The metabolic rate remains elevated for up to 72 hours depending on the intensity and volume of the training session.
Cardio vs. strength training: which can burn more calories? Cardio generally outperforms strength training during the exercise in the immediate term. However, strength training can lead to a higher long-term calorie burn by increasing muscle mass and elevating the resting metabolic rate.
A combination of cardio and strength training is often recommended for optimal results. That allows you to reap the benefits of both types of exercise.
Cardio vs. Strength Training: Which is Best for Weight Loss
Both cardio and strength training offer valuable benefits for weight loss.
Cardio for Weight Loss
Cardio exercises tend to burn more calories per session than strength training. Activities like running, cycling, or swimming can create a calorie deficit, making it essential for weight loss.
High-intensity cardio, such as HIIT, can continue to burn calories for hours after the exercise session has ended due to the excess post-exercise oxygen consumption (EPOC). You can do cardio anywhere without special equipment making it more accessible for many people.
Strength Training for Weight Loss
Strength training helps build muscle, which burns more calories at rest than fat. Increasing muscle mass raises your basal metabolic rate (BMR), meaning you burn more calories even when not actively exercising.
A strength training session might not burn as many calories as a cardio session. However, the long-term benefits of increased muscle mass can lead to greater caloric burn.
It is essential to preserve muscle mass. Strength training ensures you lose more fat than muscle during weight loss, making it crucial for maintaining metabolic rate and physical strength.
Cardio vs. Strength Training – The Best Approach for Weight Loss.
Combining cardio and strength training is often the most effective strategy for weight loss.
Cardio allows for immediate calorie burn and increased cardiovascular health, while strength training builds muscle that boosts metabolism in the long run.
Mixing different workouts can help prevent exercise boredom and promote adherence to a fitness program, which is critical for long-term weight loss success.
You can also adjust the regimen to suit your preferences. For example, someone who enjoys outdoor activities might emphasize running or cycling but can still benefit from incorporating a couple of days of strength training into their routine.
Thus, the cardio vs. strength training for weight loss debate should not necessarily emphasize choice. Both types of exercise offer significant health and fat-burning benefits. A program that includes cardio for immediate calorie burn and strength training for building muscle mass and enhancing metabolism over time will provide the most comprehensive weight loss benefits for most people.
Cardio vs. Strength Training: Which is Essential in Fitness Training
Deciding whether cardio or strength training is more essential in fitness training depends on personal goals, health status, and preferences. Each type of exercise offers benefits and plays a crucial role in health and fitness.
Cardiovascular Training
Cardio exercises strengthen the heart and lungs, enhancing your cardiovascular system’s efficiency. That reduces the risk of heart disease, high blood pressure, and other cardiovascular issues.
Cardio is excellent at burning calories and fat, helping with weight loss or maintenance. Thus it can help create a calorie deficit.
Regular cardiovascular training increases stamina, allowing you to perform daily activities and other exercises with less fatigue. It can also help can help reduce anxiety, depression, and stress levels through the release of endorphins.
Strength Training
Strength training is crucial for developing muscle strength and size, which supports better body mechanics and overall physical performance.
More muscle mass leads to a higher basal metabolic rate, meaning you burn more calories even at rest, which can aid in weight management.
Regular strength training exercises increase bone strength and density, reducing the risk of osteoporosis. it also enhances functional day-to-day activities, making it easier to carry groceries, climb stairs, or engage in other pursuits.
Cardio vs. Strength Training: Combining Cardio and Strength Training
Combining cardio and strength training ensures a well-rounded fitness regimen, improving cardiovascular health and muscular strength.
You can alternate between different workouts. That can help prevent your body from adapting to one form of exercise and avoid plateaus. It also reduces the risk of overuse injuries from focusing too heavily on one type of exercise and neglecting other muscles.
Thus, the cardio vs. strength training for general fitness debate is not about which is more essential than the other. Each supports different health and physical fitness aspects, and the optimal approach often includes a mix of both. The key is to tailor your fitness plan to your health needs, fitness goals, and personal preferences to ensure sustainability and effectiveness.
Cardio vs. Strength Training: Which is Better Overall?
There is no one-size-fits-all answer to whether cardio or strength training is better overall. Each has a role in a fitness program. Thus, including both in your regimen will provide the most comprehensive health benefits.
Key Strengths of Cardio Training and When It is Better
Cardio is essential if your primary goal is to improve heart health, and endurance, or manage your weight. It reduces the risk of heart disease, stroke, and high blood pressure.
Cardio also tends to burn more calories per session than strength training, making it highly effective for creating a calorie deficit for those whose main objective is weight loss.
Strength Training and When It Is Better
Strength training is indispensable, if you want to increase muscle strength and size, or achieve more defined muscles. It improves your aesthetic appearance and supports healthy aging.
Strength training is more effective in increasing resting metabolic rate thanks to added muscle mass, aiding long-term weight management. It is also essential for improving bone density and preventing osteoporosis, especially as you age.
Cardio vs. Strength Training: Balancing Both for Optimal Health
Incorporating cardio and strength training into your regimen ensures you benefit from both endurance and strength, helping to enhance general fitness and functionality.
Alternating between different workouts can prevent your body from adapting too specifically to one form of exercise, helping avoid plateaus and increasing general fitness.
A mixed approach can help balance your body, reducing the risk of overuse injuries common with doing just one type of exercise and improving muscular balance and joint stability.
Cardio vs. strength training: which is better? Both types of exercise offer significant health benefits and in many cases, combining them could lead to better physical health, mental well-being, and quality of life. Embracing both disciplines is likely the best approach for those looking to enhance their longevity and functional independence, especially as they age,
Cardio vs. Strength Training: Why Should You Combine Both Workouts?
Combining cardio and strength training into a single workout regimen offers a well-rounded approach that maximizes fitness benefits across various health and physical performance aspects.
Comprehensive Health Benefits
Cardiovascular exercises improve heart health and increase stamina, while strength training enhances muscular strength and endurance. By combining both, you ensure a holistic improvement in both cardiovascular and musculoskeletal health.
Engaging in both types of training helps develop a wider range of physical capabilities. Cardio may improve your aerobic capacity, while strength training improves anaerobic capacity, balance, and coordination.
Enhanced Weight Management
Cardio exercises tend to burn more calories during the activity, which is great for weight loss. On the other hand, strength training boosts muscle mass, which increases your resting metabolic rate (RMR) — the number of calories you burn at rest. More muscle mass means higher daily caloric expenditure.
Strength training, particularly high-intensity routines, can lead to a higher and longer post-exercise oxygen consumption (EPOC), meaning you continue to burn calories long after your training session has ended.
Reduced Risk of Injury
Strength training helps correct muscle imbalances and strengthens the muscles around critical joints. That can reduce the risk of injuries during daily activities or cardio exercises.
Strength training can increase muscle strength and improve joint flexibility. That complements the endurance and efficiency developed through cardio workouts.
Prevention of Plateaus
Alternating between different workouts can prevent your body from adapting too specifically to one form of exercise.
The variety helps avoid fitness and weight loss plateaus, continually challenging the body in new ways.
Better Mental Health Outcomes
Both cardio and strength training release endorphins, but they can affect the brain differently.
Cardio produces a “runner’s high,” a burst of happiness and well-being. On the other hand, strength training can improve mood and cognitive function due to its focus and intensity.
Time-Efficiency
Combining cardio and strength training is more time-efficient.
Integrating cardio and strength training in one workout session can help improve cardiovascular health and build muscle strength in a single session. The dual approach ensures you benefit from both exercise types without needing separate sessions.
For example, alternating between cardio and strength exercises in a circuit workout can elevate your heart rate while engaging different muscle groups. The method efficiently combines the benefits of both types of training in a shorter time frame.
Age-Related Benefits
We naturally lose muscle mass and bone density as we age.
Combining strength and cardio training can help slow down those effects, helping to maintain independence and reducing the risk of falls and fractures.
Cardio vs. strength training: Enjoying the best of both worlds. Integrating cardio and strength training into your fitness regimen offers a synergistic effect that neither can achieve alone. The combination optimizes physical health and performance and enhances mental well-being, making it a superior strategy for long-term health and fitness.
Cardio vs. Strength Training: Does Combining Both Leads to Balanced Fitness
Combining cardio and strength training is highly effective for achieving balanced fitness.
Comprehensive Physical Health
Combining cardio and strength training ensures improvements in both cardiovascular health and muscular strength.
Cardio exercises like running, cycling, or swimming enhance heart function and increase stamina, while strength training exercises such as weightlifting or bodyweight movements improve muscle strength, endurance, and mass.
The holistic approach targets a broader range of health markers than either type of exercise alone.
Improved Body Composition.
Cardio training burns calories and fat, aiding in weight loss. Strength training, on the other hand, increases muscle mass.
Muscle tissue burns more calories than fat tissue, even at rest, helping to maintain a healthy weight and body composition.
The dual approach helps in losing fat but also in gaining muscle, leading to a more toned and balanced physique.
Reduced Risk of Injury
Strength training strengthens muscles and joints, reducing the risk of injuries during daily activities and other physical exercises.
It can also correct imbalances that may arise from repetitive cardio exercises.
Combining both ensures better body mechanics and joint stability.
Enhanced Mental Health
Both forms of exercise release endorphins, known as feel-good hormones, which can help to reduce stress, anxiety, and depression.
Cardio exercises are effective for immediate mood enhancements due to the significant increase in heart rate. Strength training can improve self-esteem and cognitive function.
The combination offers varied and significant psychological benefits.
Prevention of Plateaus
Using a mix of cardio and strength training can prevent the body from adapting to a single type of exercise. That can lead to plateaus.
The variation in training stimulates different aspects of fitness, keeping the body challenged and responsive.
Optimal Aging
Strength training is crucial for slowing muscle loss and increasing bone density, while cardio maintains cardiovascular health and stamina.
Combining these exercises helps manage age-related declines in health, maintaining independence and quality of life for longer.
Combining cardio and strength training gives you a balanced approach to physical and mental health. It addresses various aspects of fitness such as strength, endurance, flexibility, and body composition, making it an ideal strategy for those looking to achieve comprehensive health benefits and sustainable fitness.
Cardio vs. Strength Training: How To Combine Both Training Types or Workouts
Combining cardio and strength training in a fitness regimen is an excellent way to maximize health, strength, and endurance.
The following are some effective strategies for integrating both types of training into your workout to help achieve balanced fitness
Alternate Days
One simple way to combine cardio and strength training is to alternate the days you focus on each.
For example, you might do strength training on Mondays, Wednesdays, and Fridays, and cardio on Tuesdays, Thursdays, and Saturdays.
The schedule allows adequate recovery for each muscle group while keeping your workout routine balanced.
Integrated Workouts
Combine both elements in the same session. Start with a strength training routine, as that requires more energy and concentration.
Follow it up with a cardio session, which can also help cool the muscles and reduce lactic acid buildup.
Circuit Training
Circuit training involves performing a series of exercises back to back with little to no rest in between
You can design circuits that mix strength exercises like squats or push-ups with cardio moves like jumping jacks or high knees.
The approach keeps your heart rate elevated throughout the session, enhancing strength and cardiovascular fitness.
Cardio vs. Strength Training: Example Time-Efficient Circuit Workout
The below circuit workout combines strength training with cardio for a time-efficient session
- Warm-Up (5 minutes): Light cardio (e.g., brisk walking, jogging)
- Circuit Training (20-25 minutes):
- Station 1: Jump rope (1 minute)
- Station 2: Push-ups (1 minute)
- Station 3: High knees (1 minute)
- Station 4: Squats (1 minute)
- Station 5: Burpees (1 minute)
- Repeat the circuit 3-4 times with minimal rest between stations.
- Cool-Down (5 minutes): Stretching and deep breathing exercises
Cross-Training
Cross-training involves switching between different exercises and workouts, which can prevent overuse injuries and maintain high motivation levels.
For instance, you might swim one day (cardio), use resistance machines at the gym the next (strength), and then have a cycling session (cardio).
High-Intensity Interval Training (HIIT)
HIIT combines short bursts of intense cardio with lower intensity or rest intervals, and can easily incorporate strength elements.
For example, you might do a one-minute sprint followed by one minute of kettlebell swings or burpees, repeating the sequence for 15-30 minutes.
HIIT is one of the most effective workouts for burning fat and improving endurance quickly.
Superset Strength and Cardio
The superset approach will involve alternating strength and cardio exercises
For example, perform a set of bench presses followed immediately by a minute of rope jumping, then rest before starting the next set.
That keeps your heart rate up and increases the caloric burn.
Weekly Schedule Example
The following is a sample week training workout that combines cardio and strength training.
- Monday: Full-body strength training
- Tuesday: Cardio (running, cycling, etc.)
- Wednesday: Upper body strength training + 15 min of HIIT
- Thursday: Cardio (swimming or rowing)
- Friday: Lower body strength training + 20 min of steady-state cardio
- Saturday: Long-duration cardio (hike, long bike ride)
- Sunday: Rest or light yoga for recovery
Use Apps or Fitness Trackers
Fitness apps or trackers can help you monitor your performance and ensure you balance both types of training. They can help you track your activities, recovery, and progress.
Cardio vs. Strength Training: Combining cardio and strength training is not as complicated as some envisage. Find a balance that fits your schedule, meets your fitness goals, and keeps you engaged and motivated. Mixing different workouts allows you to enjoy the full spectrum of health benefits and avoid the plateaus.
Final words from LiveLife
The cardio vs. strength training debate is not about choosing the best, but more about getting the most out of the two types of exercises.
Integrating cardio and strength training into your fitness regimen is a powerful strategy for maximizing your health, vitality, and physical capabilities. It ensures you reap the cardiovascular benefits of cardio while gaining the muscle-strengthening advantages of resistance training. The holistic approach can enhance your physical appearance, boost your metabolic rate, increase bone density, and improve your mental health.
It can also help you avoid the common pitfalls of specializing in just one type of exercise, such as plateaus, overuse injuries, or unbalanced muscle development. That helps prevent the common pitfalls of specializing in just one type of exercise, such as plateaus, overuse injuries, or unbalanced muscle development.
Combining cardio and strength training ensures you are functionally fit and capable of facing life’s challenges with more energy and resilience. Embrace the power of both to help transform your body and approach to personal fitness.
References
- Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., Houmard, J. A., & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology, 113(12), 1831-1837.
- Schroeder, E. C., Franke, W. D., & Sharp, R. L. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PLoS ONE, 14(1).