Now that spring is here, many of us are heading back to the running tracks. Whether you're training for a 5K, a half marathon, or even an ultra, the season is full of movement and motivation. But did you know that adding strength training to your cardio routine can help you go even further?

The Benefits of Combining Cardio & Strength Training

1. Reduces Cardiovascular Disease Risk

Research shows that splitting the weekly recommended 150 minutes of physical activity between aerobic and resistance training can reduce your risk of cardiovascular disease just as effectively as focusing solely on aerobic exercise. While cardio strengthens your heart and lungs, strength training helps lower blood pressure and cholesterol levels. Together, they offer powerful, long-term health benefits.

How, you may ask. By strengthening your cardiovascular system and reducing the risk of chronic conditions like cancer and diabetes.

2. Reduces Injury Risk

Combining cardio and strength training sets you up for long-term success in both areas. Here's how this duo can help lower your risk of injury:

• Improved joint stability and balance: Strength training enhances joint support, balance, and flexibility. These are key factors in preventing injuries during cardio sessions. 
• Greater muscular endurance: Building muscle strength and endurance makes cardio workouts, and everyday activities, easier and safer to perform. 
• Boosted bone health: Both cardio and resistance training contribute to better bone density, helping reduce the risk of osteoporosis and fractures over time. 

3. Your body will become more efficient 

Doing a variety of exercises allows your muscles to develop in different ways. Cardio improves muscular endurance, while strength training builds power and definition. Plus, as cardio enhances blood and oxygen circulation, it also supports faster recovery and muscle growth after strength sessions. 

If weight loss is your goal, combining cardio and strength training can speed up your results. Both help burn calories, boost your metabolism, and support a healthy weight, but in different ways. 

Cardio burns calories during your workout, with lower intensities using more fat for energy and higher intensities tapping into carbohydrate stores as well. Strength training builds lean muscle, which raises your resting metabolism and helps you burn more calories throughout the day. 

Together, they offer a powerful approach to weight management and overall fitness, helping you reach your goals more effectively. 

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Top Tips For Combining Cardio and Strength Training 

Incorporating both cardio and strength into your weekly routine doesn't have to be overwhelming. Here are some practical and effective tips to help you find the right balance:

• Alternate Days: If you're training for an event or focusing on performance, consider dedicating separate days to cardio and strength workouts. Going all out on the same day can lead to fatigue and reduce your effectiveness in each. 
• Combine Workouts: For everyday practice try hybrid sessions that include both elements. For example, start with a 15-minute run or cycle, followed by a 30-minute strength training circuit. This approach keeps your body challenged and maximizes your time. 
• Use Interval Training: High-Intensity Interval Training (HIIT) is a great way to blend cardio and strength. It alternates between bursts of intense cardio and strength exercises, offering a time-efficient and full-body workout. 
• Prioritize Nutrition: Fuelling your body properly is key. A balanced, nutrient-rich diet supports energy levels, muscle recovery, and overall performance. This is especially important when combining different types of training. 

Getting Started Made Easy

If this all sounds great but you're unsure where to begin or how to structure your cardio and strength routine, Seven is a great place to start. You can easily track your workouts, explore guided HIIT sessions, and stay consistent with your fitness goals. All in one place. 

Download Seven in the App Store or Google Play Store today and join us on the combined workout journey.