Combining cardio and strength
Working Out

How To Combine Cardio and Strength Training

Want to increase your fat-burning potential? Combine cardio and strength training.

Think of strength training and cardio as a classic duo like peanut butter and jelly. While they’re good individually, they’re even better together!

Benefits of Cardio

Cardio exercise helps improve your body’s ability to deliver blood and oxygen to your muscles, strengthening your heart and lungs. This process builds up your endurance through training your muscles to better utilize oxygen. Regular cardio lowers blood pressure, body fat, regulates blood sugar levels and reduces inflammation.

In the long term, regular aerobic (cardio) exercise can also reduce your risk of heart disease, stroke, type 2 diabetes and cancer. It can also improve your memory and protect the brain against age-related cognitive decline.

Pro tip: Aim for about 150 minutes of moderate cardio exercise per week. This can include brisk walking, swimming, jogging, cycling, dancing, or Seven workouts.

Benefits of Strength

Strength training helps you build muscles that support you in your everyday life, boosts your metabolism and improves the body’s ability to burn fat in the long run. Strengthening your muscles makes you feel stronger, stimulates bone growth, assists with weight control, improves balance, posture and can reduce pain in the lower back and joints.

The Dynamic Duo

Get the fat burning punch of combining cardio and strength training by trying these tips:

1. Increase the pace of your workout

This means if you generally prefer a strength training workout, inject some cardio into it by taking shorter breaks, or moving during your rest intervals. For example, you could reduce your rest time to 45 seconds or do a basic exercise like running in place while you recover. This keeps your heart rate high, automatically increasing the cardio required in your strength session!

2. Add weight and do more reps

Adding some weight and doing more reps can make your workouts more intense. This also increases your heart rate and promotes faster muscle fatigue, so that your workout can be considered both a cardio and strength session.

3. Alternate between cardio and strength training

Let’s say you workout 5 times a week for 30 minutes each time, just practice alternating the workouts from cardio to strength training and back again to get the benefits of both types of training every week. An example would be to do cardio on Monday, Wednesday, Friday and Tuesday and Thursdays your weight or strength training.

4. Include a cardio burnout round

Add a round of cardio to the end of your strength sets with a 7 minute workout or short sprint. Be sure to do your cardio at the end of your session, rather than before strength training. This because cardio workouts can deplete your energy for lifting and can therfore negatively impact your form.

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