How to combine cardio and strength training

Want to lose weight? Improve your fitness? Tone up or build muscle mass? Then cardio and strength training are essential. Until a few years ago, many athletes thought these two forms of training weren't compatible. However, the opposite is true: cardio and strength training go hand in hand! These two forms of training actually complement each other very well.

Cardio and strength training both have different effects on your body. That's why they go well together. We'll explain exactly how that works in this blog post.

Concurrent training

Combining cardio and strength training in a single workout is called concurrent training. The English word "concurrent" translates to "simultaneous." During concurrent training, you combine cardio and strength training in such a way that the two reinforce each other.

The effect of strength training

Strength training has a positive effect on every athlete, including those with conditions like heart disease or arthritis. Regular fitness training will make you feel fitter and develop a stronger, more toned body. Plus, you burn calories after a workout.

Strength training also has a positive effect on your mood. This is because your body produces endorphins during exercise. This substance is also known as the happiness hormone. It influences your mood and acts as a natural drug. Strength training also helps you sleep better.

Well-known examples of strength training are weightlifting , fitness, and kettlebell training .

The effect of cardio training

Cardio training improves your fitness and increases your endurance. During cardio training, you burn energy, usually in the form of fats and carbohydrates. Because you burn calories, you lose weight. However, you don't develop muscle tissue. So, if you only do endurance sports, like running or cycling, your muscle mass won't increase. It can even decrease. So, cardio training doesn't make you more toned. It only makes you lose weight.

Cardio training does have a positive effect on your blood vessels. During a workout, more blood is pumped through your veins, improving the quality of your blood vessels and blood vessel walls. This helps you develop stronger blood vessels, reducing your risk of cardiovascular disease. Your heart is stronger, and the risk of a heart attack or stroke is lower.

Well-known examples of cardio workouts include running, rowing , swimming, cycling , elliptical training, and jumping rope .

How can you combine cardio and strength training?

When you want to combine cardio and strength training, it is important to pay attention to a few points:

• - Your training goal
• -The type of training
• - Your level

Your training goal

Tailor your workouts to your goals. If you want to lose weight or improve your fitness, you'll follow a different training plan than if you want to build muscle.

Improve your fitness or lose weight

If your goal is to lose some weight or improve your fitness, it's helpful to start your workout with an intense half-hour cardio session. After the cardio workout, you can do some (light) strength exercises to work your abs or arms.

Becoming more muscular

Want to build muscle? Start your workout with a short cardio session to warm up your body. After the short cardio session, it's time for strength training. This is where you'll expend almost all your energy. The goal is to maximally stimulate your muscles, and that requires energy. Finish the intense strength session with a short cardio session of fifteen to twenty minutes. Think of interval training on a treadmill or elliptical. It's always recommended to finish a workout with a cardio set. Cardio stimulates your heart and increases blood flow, and therefore oxygen, throughout your body. This is also good for your muscles.

The type of training

Of course, the type of training also matters. For example, cardio training after a fitness session shouldn't be too intense. A short 20-minute HIIT workout after an intense workout isn't harmful. However, it's not good for your body to go for an hour of intense running or cycling after strength training.

The reverse is also true. After a cardio session, you can do some light strength exercises, but don't try to beat your personal best leg press or bench press . You've already used up all your energy, so your muscles don't have the strength to do that anymore.

Your level

Are you a beginner? Then it's crucial to pace your workouts. Many new athletes start out too enthusiastically, which increases the risk of injury. So, when you're just starting out, it's important to take your time and gradually build up your training rhythm. This way, you avoid overexerting yourself.

With Gorillasports equipment, you can perform a good competitive workout at home. This can be done with a cross trainer , a beginner's set , or a dumbbell set , and a fitness mat .

Training goal: become more muscular

Start your workout with a gentle cardio session of ten to fifteen minutes. Walk for ten minutes on the treadmill or do a light workout on the elliptical or bike . After warming up, you can train two muscle groups, such as your chest and shoulders. It's recommended to train one or two muscle groups each workout. This way, you can train those muscle groups intensively. During the next workout, choose the other muscle groups. This way, you'll work all your muscle groups in one week. You can train your chest and shoulders with a barbell or dumbbells . Good exercises include push-ups, front raises, and dumbbell presses.

Training goal: Lose weight or improve your fitness

Want to lose weight or improve your fitness? Start your workout with a light five- to ten-minute warm-up, such as a pre-programmed workout on your indoor bike or elliptical. Once you're warmed up, it's time for the real work. Do at least thirty minutes of cardio to really break a sweat. For example, run briskly on the treadmill for half an hour or opt for an outdoor jog. After the cardio set, do some light strength exercises to work your muscles as well. For example, do an exercise for your triceps, one for your legs, one for your back, and one for your abs. Examples of suitable exercises include: lunges, triceps kickbacks, crunches, oblique crunches, and bent-over rows.

Want to start cardio and strength training at home?

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