Combining cardio and strength training maximizes efficiency and improves fitness. Alternating workouts or doing boot camp workouts are options. Low-impact workouts like dance-yoga can also be effective. It’s important to rest between workouts to avoid injury and exhaustion.
Many health experts recommend a varied exercise routine that includes cardio and strength training. By combining both elements, it becomes possible to maximize training efficiency by burning fat and calories while building muscle and flexibility. Workouts that combine cardio and strength training may require some planning and stamina, but can pay off with better fitness.
There are a variety of ways to combine cardio and strength training for a great training program. Some experts recommend alternating cardio and strength workouts on different days. In a five-day training plan, this could mean Monday, Wednesday and Friday are spent doing cardiovascular exercises like running, swimming or dancing, while Tuesday and Thursday are strength training days including weight lifting, Pilates or toning classes. Alternating workouts allow the body to rest between sessions, reducing the risk of injury and allowing for higher levels of performance.
Some workouts combine cardio and strength training in one workout. Available at gyms, online, and through exercise videos and DVDs, boot camp workouts combine periods of cardiovascular exercise with strength movements. Boot camp workouts require a lot of energy and strength, and may not be the best option for someone just starting a workout. For those who train regularly but aren’t seeing great results, a boot camp workout may be just the boost needed to help improve fitness, lose weight and tone muscle.
There are also low-impact workouts that combine cardio and strength training. Any exercise class that combines dance with yoga or Pilates can be a great way to get cardio and strength training at the same time. While high-energy dance moves will get your heart pumping and burn calories, intervals of yoga poses and Pilates moves will work to improve strength and tone. Many dance studios and gyms offer classes tailored for beginners, making Pilates or dance-yoga classes a great way to start a new training program.
It’s important to remember that combined cardio/strength workouts can be exhausting and may require additional recovery time. If the muscles are worked too much or too often, it can increase the chance of injury and lead to fatigue or exhaustion. Some experts recommend doing blended workouts no more than three times a week, supplementing with low-impact workouts like gentle Hatha yoga or walking. Remember that fitness goals will only be further off if injury or exhaustion requires weeks of a training plan. By paying attention to your body’s signals and resting between heavy workouts, goals can be reached sooner.
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