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Q:

What's the best way to incorporate strength training into my cardio routine?

Hi everyone,

I am a regular runner and have been doing cardio exercises for months now. However, I have been thinking about incorporating strength training into my routine to build muscle and become stronger.

So, I was wondering what would be the best way to combine strength training with my cardio routine? I don't want to give up my cardio sessions as it's important for my endurance and weight loss goals.

Should I do strength training before or after my cardio sessions? What type of strength exercises should I focus on? Are there any specific workouts that would be better for runners like me?

I would really appreciate any advice or tips from anyone who has successfully merged strength training and cardio into their fitness regimen. Thank you in advance for your help!

All Replies

clark11

Hey guys,

I have found that alternating strength training and cardio workouts is the best way to combine both exercises. By doing this, I can focus on the quality of each exercise and not overdo any one particular type of exercise.

For instance, I like doing strength exercises like bench presses, squats, and pull-ups one day, then the next day, I go for cardio exercises like cycling, running, or swimming. This strategy has helped me build muscle while improving my cardiovascular endurance.

Another aspect that's been beneficial for me is that I track my progress. Keeping a log of my workouts has helped me to continue challenging myself and avoid plateaus. It also helps me to identify areas where I need to improve and celebrate small victories.

Regarding strength training exercises, I usually do the major muscle group exercises, starting with 3 sets of 8-12 reps. And for cardio, I do about 30-40 minutes per session, with a mix of high-intensity intervals and steady-state cardio.

Lastly, I always remind myself to warm-up and cool down before and after each workout session. This helps to prevent injury and keeps my muscles healthy.

In conclusion, if you're looking to combine strength training and cardio, alternating workouts and tracking progress are great ways to make it effective. Stay dedicated and committed, and it will make a significant difference in your overall fitness level.

dkeebler

Hey guys,

As someone who enjoys doing intense cardio sessions, I found it difficult to add strength training to my routine without compromising on my cardio performance. But I had a breakthrough after doing research and consulting with fitness experts.

What worked best for me was to split my strength training and cardio into separate sessions, with strength training in the morning and cardio in the afternoon/evening. This allowed me to focus completely on each workout without feeling fatigued or drained.

Regarding strength training exercises, I focused on compound and isolation movements such as deadlifts, squats, lunges, and pull-ups. For cardio, I opt for high-intensity interval training (HIIT) as it helps me burn calories faster, and improves my cardiovascular endurance.

Another aspect that helped was following a balanced diet, focusing on consuming a sufficient amount of protein and other macronutrients. I also ensured that my body was well hydrated before, during, and after my workouts.

In conclusion, incorporating strength training into a cardio routine can seem daunting at first, but with dedication and proper planning, it's achievable. Find a routine that works for you, listen to your body, and most importantly, be patient with yourself.

xledner

Hi everyone,

In my experience, the key to incorporating strength training into cardio routine is to have a clear plan and to be consistent. When I started adding strength training to my workouts, I found it challenging to maintain the routine. As time went on, I realized that planning ahead is crucial for staying on track.

One strategy that worked for me was to mix strength training and cardio exercises. I do a full-body strength workout two days a week, then do a 30-minute cardio session on the other days. This way, I'm getting the benefits of strength training and cardio, but without overdoing it.

I also found it helpful to do exercises that mimicked movements I did in my sport of choice (in my case, basketball). For example, I added moves like box jumps and lateral lunges, which helped me jump higher and move more efficiently on the court.

Finally, nutrition plays a massive role in any fitness routine. I make sure to consume a nutritious and balanced diet, with plenty of protein and healthy fats to help my body recover from workouts.

Overall, incorporating strength training into a cardio routine takes time and patience. By finding a schedule that works for you, and sticking to it, you'll see positive results in no time.

brant96

Hey everyone,

I've been combining strength training with cardio exercises for a while now, and I've found that the best way to make it effective is by focusing on power-based exercises combined with short bursts of high-intensity cardio.

I usually start with a few compound exercises like squats, deadlifts, and bench press, and then incorporate plyometrics such as jump squats, box jumps, or walking lunges with tuck jumps.

After that, I will take a quick break and then perform a high-intensity cardio exercise like sprints, mountain climbers, or burpees for 30 seconds to a minute. I repeat this for several rounds, making sure to include both strength and cardio exercises.

I've found that incorporating box jumps or plyometrics has helped me tremendously in terms of boosting my strength, and the high-intensity cardio has helped me burn fat more effectively.

In addition to that, I'd also emphasize the importance of pre and post-workout nutrition. Eating a healthy meal before exercising can improve your energy levels and helps you to push harder. And, post-workout, I make sure to consume enough protein to aid in recovery.

To conclude, by combining power-based strength training with high-intensity cardio, and keeping yourself fueled with proper nutrition, it's easy to incorporate both aspects into your fitness routine. RelayCommand on consistency, and you'll get the desired results.

jaiden.rau

Hey there,

I have found great success in incorporating strength training into my cardio routine by doing both types of physical activity together in a single session. For example, I would start with 15-20 minutes of strength training, then hop on a cardio machine for 10-15 minutes before returning back to strength training.

One of my favorite combination exercises is the Bulgarian split squat as it works on my legs and glutes, and also helps me improve my balance. I would recommend you to do a combination of exercises involving your core, upper body, and lower body.

Additionally, it's essential to not overlook recovery and to balance muscle groups. I make sure to give each muscle group at least 48 hours of rest before hitting them again. I also perform foam rolling and stretching exercises to loosen up the tight muscles in my body.

Lastly, have fun and switch up things. I try to add new exercises and stay consistent with my routine. Regularly changing up my workouts keeps me motivated and ensures that my body doesn't get used to the same exercises.

Hope you find my experience useful!

cnitzsche

Hello,

To incorporate strength training into my cardio routine, I like to do a circuit-style workout that features both strength and cardio exercises. This has helped me save time and keep my heart rate up throughout my entire workout. I usually perform 3-4 rounds of 3-4 exercises each, with a 30-second rest in between each exercise.

For example, I may do squats, push-ups, mountain climbers, and jumping jacks in one round, then rest for a minute before starting the next round with a new set of exercises.

In terms of the specific strength training exercises, I focus on functional movements that work multiple muscle groups, such as deadlifts, squats, and lunges. I also like using resistance bands or dumbbells to add resistance and target specific muscles.

Lastly, I find it helpful to switch up my routine every 4-6 weeks to prevent my body from plateauing. This means changing my exercises, number of reps, or weight I'm using to keep things fresh and challenging.

Overall, combining strength and cardio training can help improve overall fitness and performance. Find what works for you and be consistent, and you'll see results in no time.

angelica88

Hi there,

I used to have the same question when I started out my fitness journey. What I found out was that the best way to incorporate strength training into my cardio routine was to alternate between the two. I would do strength training on one day and cardio on the next day.

Alternatively, I would also mix up the two within a single workout session, by starting with a 10-minute warm-up on the treadmill, perform strength exercises for approximately 30-40 minutes, and end the session with a 20-minute cardio exercise.

As for the types of strength training, I focused on compound exercises targeting multiple muscle groups, such as squats, deadlifts, and lunges. I would also incorporate some resistance band exercises and bodyweight exercises, like push-ups and planks.

Lastly, it's essential to listen to your body and adjust your workout routine accordingly. Don't hesitate to modify your program if you find that a particular exercise doesn't feel right for you. Find what works best for you and stick to it.

Hope this helps!

ereynolds

Hello everyone,

Personally, I've found the best way to incorporate strength training into a cardio routine is by combining both, within the same session. This helps me to raise my heart rate and burn more calories, while also building muscle.

For instance, I usually start with a 5-10 minute warm-up on the elliptical or treadmill, followed by bodyweight exercises like lunges, squats, and push-ups. Then, I'll move onto free-weight exercises such as dumbbell rows, bench press, and lateral raises.

At last, I finish the session with another cardio exercise like jogging, jump rope, or cycling. By doing this, I can ensure that the muscle areas I worked on are getting enough oxygen and are well pumped.

Regarding the types of strength exercises to focus on, I'd say it depends on personal fitness goals. For me, I like doing compound exercises that work multiple muscles simultaneously, while others prefer isolation exercises that target specific muscle groups.

In terms of rest, I try to rest 60-90 seconds in-between sets, and make sure to hydrate my body with water or sports drink to keep energy levels up.

In conclusion, combining strength training and cardio can amp up a workout, creating a challenging and highly effective routine. Focus on your goals, and take baby steps to build your fitness level. Make sure to challenge and listen to your body, finding the right balance according to your specific needs.

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