you are looking to trim your waistline, get rid of extra body fat or get totally ripped, combining both strength training and cardio into your workout regimen is key.
For cardio junkies, like myself I found out that if you are incorporating a strength-training routine can help you improve your form, endurance, and daily calorie burn. Adding muscle has the benefit of increasing the efficiency of movement, allowing you to go farther and move with more power. The added muscle also has the benefit of increasing your metabolism. Thus, by adding strength training, you can break through weight-loss plateaus and/or your personal record time.
Conversely, if you are one those who always in the weight room, you will find that incorporating cardio is a more effective way of burning off body fat than weight training alone. Certain brands of cardio, such as HIIT and TABATA will also help you build muscle – not deteriorate it.
Combining cardio and strength training can also complement each other, even when done on the same day. That is, studies show that strength training does not negate the gains of endurance training when done on the same day. Likewise, cardio will not negate the growth of muscles when done on the same day.
To effectively combine strength training and cardio.
Two Best Method Of How To Combine Cardio and Strength Training
High Intensity Interval Training (HIIT)
HIIT is by far the most efficient way to burn fat, burn calories, and improve aerobic capacity. For instance, a 10-minute HIIT routine can burn as many calories as 30 minutes on the treadmill. Another study by the American College of Sports Medicine found that engaging in just two weeks of HIIT is equivalent to six to eight weeks of endurance training.
You might be wondering what exactly is it? HIIT combines super high-intensity cardio with recovery intervals (like strength training exercises) at a 1:4 ratio. High-intensity intervals are at 80% of your maximum capacity, while recovery intervals are around 40% of your maximum capacity.
An example of an interval cycle can include one minute of mountain climbers, followed by one minute each of squats, Deadlifts, Press Ups , and Planks. Repeat this cycle four to six times or follow up with different 1:4 combinations.
Train Every Major Muscle Group Once Per Week
If you are a cardio junkie Like me, then you should looking to incorporate strength training, keep in mind you need to train every muscle group – core, legs, back, etc. – once per week. By training every muscle group, you’ll be maintaining physical balance. You’ll also be reducing your risk of injury by not over training. Muscles need between 48 – 72 hours to fully recover and grow from resistance training. Without that rest, training muscles too frequently will lead to atrophy and/or loss of strength.
One strategy is to intensely hit one major muscle group for a 30-minute workout for five out of seven days per week. Another strategy is to do a longer full-body workout, two days per week.
Either way, you can do the strength training workout alone, or before your cardio session that day. Most experts agree that strength training is best before cardio to ensure you have enough energy to perform the exercises with proper form.
Note, however, if you’re an endurance athlete, a study on endurance runners suggests you should combine the two only on days the cardio will be at “submaximal intensities.” The study found a strength training session of the lower extremities can hamper a hard run for up to 24 hours but has no effect on light or moderate running sessions.
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