How to combine cardio and strength training to get the best results
How to combine strength and endurance training
What are the benefits of cardio training
The goal is to engage different muscle groups and provide the body with more oxygen. Glucose is the main source of energy in the human body. During exercise, glucose is oxidized by oxygen and creates an additional supply of energy. The main benefit of cardio training is in maintaining the health of the cardiovascular system. With these exercises:
- the heart rate increases;
- blood circulation increases under the influence of physical exercises;
- improves ventilation of the lungs;
- the circulatory system is saturated with oxygen, which helps to burn fat.
By doing cardio, you train your main muscle – the heart, forcing it to work at an increased speed. By exercising regularly, you increase the endurance of your heart.
Important: the effect is achieved only with regular exercises with a large number of repetitions, which should be performed at low or medium intensity.
What are the benefits of strength training
Strength training is a type of high-intensity physical activity in which exercises are performed with weights: dumbbells, kettlebells, barbells, expanders and other sports equipment. Movement occurs due to the oxidation of glucose in the absence of oxygen. During the strength training itself, not many calories are burned, but anabolic processes are stimulated – the synthesis of new muscle cells and tissues. Benefits of strength training:
- high energy consumption in a short period of time;
- the ability to not only burn fat, but also build muscle mass;
- the ability to increase muscle volume without increasing adipose tissue;
- increased explosive strength and muscle endurance.
Cardio training helps to lose weight and get rid of body fat, while strength training helps to increase muscle mass. If you want to stay in good physical shape, you need to combine both training processes. They can be combined in one workout or alternate cardio with strength during the week.
Cardio: before or after strength training
Cardio can be combined with strength training, carried out before or after strength exercises. It depends on your fitness level and your goal. It is important to consider that doing cardio before strength training can lead to fatigue, which will negatively affect strength training.
There are also restrictions on the duration of the cardio load at a time. When combining strength training with cardio, it is recommended to choose a scheme that matches the level of physical fitness.
- beginner: two workouts per week. Try to combine 30 minutes of strength and 30 minutes of cardio + one full-fledged cardio workout for 30 minutes;
- moderately trained athlete: three workouts per week (combine 30 minutes of strength and 30 minutes of cardio) + one full cardio workout for 30 minutes;
- well-conditioned athlete: six workouts per week (combine 40 minutes of strength training and 30 minutes of cardio).