Combining Strength Training With Cardio

By Lisa Simonelli Rennie



You do not necessarily have to separate cardio and strength training. They can be combined into one workout - however, this must be done properly. Cardio generally works the heart and lungs, and develops their endurance. Strength training develops the muscles. The two can be combined to develop both systems effectively.

People generally think of cardio exercise as running, biking, or stair climbing. However, it can be much more than that. The goal of cardio workouts is to get the heart rate up to a certain level. What many people may not realize is that you can get your heart rate up using strength training as well. Cardio with weights can actually get the heart rate up as well.

Combining Cardio and Strength Training with Weighted Cardio

You can incorporate "weighted cardio" into your routine, which involves getting a good cardio workout using standard weight training techniques. To make this work, you should ideally use weight sets that are relatively long, such as 25 reps per set. You should either rest for no more than 10 to 20 seconds, or not rest at all to keep the heart rate elevated. Choose strength training exercises that involve as many muscle groups as possible, such as squats or push-ups, and are relatively intense.

Combining Cardio with Strength Training

If you'd rather not do "weighted cardio", you can still combine separate cardio and strength training in one routine. Combining cardio with weight training is possible, and doesn't necessarily have to compromise one or the other. You can change up your routine every time. For example, try dedicating about 75% of your routine to cardio, and the other 25% to strength training one day. The next day, do the reverse - perform 75% weight lifting, and the other 25% to cardio.

Although it is possible to combine the two, it is important to note that too much cardio can actually inhibit your maximum strength gains with weight training. When you are trying to develop lean muscle mass, it's a good idea to not go too long or intense on the cardio, or you can risk interfering with muscle gains.

When you are performing both weight training and cardio in the same workout, you should do your weight training first. This will keep enough fuel and energy to lift the heavy weights and develop muscle mass. Putting too much energy into the cardio first can limit your energy sources when you need to lift the weights.

Try to combine cardio and strength training exercises that don't engage the exact same muscles. For example, if you plan on doing a heavy squat and lower body workout, try not to do an intense bike workout on the same day. Instead, choose swimming or cross-country skiing as your cardio exercise.

Combining cardio and strength training in one workout is possible. All you need to do is plan out your routine properly in order to get the maximal gains in each sector.

Lisa has been writing articles for many years. Come visit her latest website which reviews the best double jogging stollers, brand name jogging strollers, and great deals on these items.

Article Source: Combining Strength Training With Cardio

Why Use Weight Training Equipment?

ByPat Sernudal

You may think that if you are not a professional weight lifter or body builder, or if you do not want to "bulk up," then weight training equipment is not for you. But this is not true at all.

The benefits of weight training extend to everyone: serious body builders on one end, general athletes (professional or 'just for fun' alike) in the middle, and also regular people who are just trying to keep in shape.

Working with weights doesn't mean you are going to 'bulk up' unless you specifically try to do so. Weight training can help tone and strengthen your muscles considerably. And if you do good all around weight lifting, which means rotating from different machines and muscle groups regularly, you will spread your attention out across the whole body. The result will be overall toning rather than the focused development of one specific muscle group or body area.

Weight training equipment is also a good way to get your body in prime shape for other activities. Obviously, if you are in an amateur softball league, working on your arm muscles can help you have a more solid swing. If you like to go jogging, working on your leg muscles can give you more power to work with.

But weight training can help at work, too. Does your back hurt from sitting at your desk all day? Using weight lifting equipment that strengthens the lower back can improve your posture and help you avoid back pain and injury.

There are two different types of equipment you can choose from. If you are buying equipment to use at home, you will probably choose either free weights or a comprehensive weight machine. The other type, machines that focus on one or two muscle groups, are more likely found in a gym or fitness club, alongside dozens of other machines.

You don't have to be an expert to benefit from weight lifting equipment. Have one session with a personal trainer to make sure you have proper form and then just spend 5-10 minutes each day on a variety of weight training activities. It will pay off.

Pat Sernudal writes articles about [http://www.weighttrainingequipmentcentral.com/articles/top-weight-training-equipment-for-free-weights/]Why Use Weight Training Equipment on the website [http://www.weighttrainingequipmentcentral.com/]Weight Training Equipment Central.

Article Source: http://EzineArticles.com/?expert=Pat_Sernudal http://EzineArticles.com/?Why-Use-Weight-Training-Equipment?&id=3008308