Which menu will you choose today: cardio or weight training? This question is asked by many beginners who don’t know which way to start training. It’s simple! What result do you expect? Lose weight – choose cardio equipment, build muscle mass – strength training equipment. But, without a doubt, you will achieve the maximum effect if you combine the two types of exercise. If you don’t know how to do this correctly, ask a trainer for help. He or she will competently draw up a training program, calculate the required number of approaches for the strength part and the required time for cardio, and take into account your wishes and level of physical fitness. If you have diseases with the musculoskeletal system, joints, heart, you should not keep silent, be sure to tell your mentor.
The aerobic process helps to improve blood circulation and the respiratory system. The immune system is strengthened, extra pounds go away, and with them irritability, fatigue, and bad mood. Strength training is chosen by those who want to give their muscles a beautiful relief, work out and strengthen weakened muscles, increase endurance and agility. A complete workout is the right combination of two types of exercise. How to do it?
Your goal is to get rid of excess calories
If you’ve decided to get rid of the folds on your waist, go for it! Exercise bikes, treadmills, steppers and ellipticals are your best friends and faithful assistants! Do not think that everything will be easy! Everything is never easy and simple. And spending calories is much harder than eating them. For example, in 30 minutes of jogging at an average pace, you will burn about 300 calories, which is half a chocolate bar. To enhance the effect, change modes, don’t be afraid to experiment. Working on yourself in a moderate mode will overcome fatigue, give you strength and vigor. But high-intensity interval training with variable speed will help you achieve your goals in the shortest possible time – to lose weight, give an appetizing shape to the buttocks and abs.
Nature did not give anyone relief muscles
If nature has rewarded you with an ideal body, this does not mean that it does not require physical activity. Some people need to work on themselves more, while others will need a little less time. If you want a beautiful relief, choose strength training equipment. Gyms offer a huge selection of equipment: free-weight, built-in, and bodyweight. For muscle growth, the most important thing is strength training, a balanced diet, and time between sets to recover.
Why is it recommended to combine cardio and strength training?
If you want to have a gorgeous shape and get rid of body fat, combine the two types of exercises, but do it correctly.
- If you don’t want to lose muscle mass, you shouldn’t overload yourself with cardio after working with iron. Ideally, it is better to exercise on “rest days”. For example, you work with iron three days a week, then do cardio on the remaining days. If you are not a beginner in sports, feel free to try interval training, which will improve your results;
- There are no male and female sports. Often, the fair sex refuse to do strength training, considering it “masculine”. This is not the case. It is not necessary to lift a 100-kilogram barbell. Plank, dumbbells, squats are quite feminine and enough to work out problem areas;
- By combining loads, you will reduce the risk of injury. Strong back and abdominal muscles will allow you to run long distances on a treadmill. Even the minimum number of sets will be enough to forget about the problems of runners: inflammation of the Achilles tendon, sprains and dislocations;
- Endurance and coordination at altitude. By working out your upper and deeper muscles, you will perform more tasks and get less tired. In addition, cardio workouts will improve your coordination and agility;
- Excess weight will remain only in nightmares. Strength training in combination with aerobic programs speed up your metabolism. It’s worth noting that during cardio, calories are burned only during exercise, and after strength training – for about a day. Therefore, you can lie on the couch and the kilos will melt away.
To achieve your goal, it is important to exercise regularly, eat a balanced diet, and not overload yourself.