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How to balance cardio and weight training for optimal health and performance
How to balance cardio and weight training for optimal health and performance
If you are looking for a way to improve your fitness, health and performance, you might be wondering how to balance cardio and weight training in your routine. Cardio and weight training are both important components of a well-rounded exercise program, but they have different effects and benefits for your body. In this blog post, we will explain the differences between cardio and weight training, how they affect your health and performance, and how to balance them for optimal results.
What is cardio and what are its benefits?
Cardio, or cardiovascular exercise, is any activity that increases your heart rate and breathing for a sustained period of time. Examples of cardio include running, cycling, swimming, hiking, dancing, etc. Cardio exercises your heart and lungs, improving your cardiovascular fitness and endurance. Cardio also burns calories, helping you maintain a healthy weight and body composition. Some of the benefits of cardio are:
Lowering your blood pressure and cholesterol levels
Reducing your risk of heart disease, stroke, diabetes and some cancers
Enhancing your mood and mental health
Boosting your immune system and brain function
Improving your sleep quality and energy levels
What is weight training and what are its benefits?
Weight training, or resistance training, is any activity that involves moving your muscles against a force or resistance. Examples of weight training include lifting weights, using resistance bands or machines, doing bodyweight exercises, etc. Weight training exercises your muscles, improving your muscular strength and power. Weight training also builds muscle mass, which increases your metabolism and helps you burn more calories at rest. Some of the benefits of weight training are:
Increasing your bone density and preventing osteoporosis
Improving your posture and balance
Reducing your risk of injury and chronic pain
Enhancing your athletic performance and agility
Boosting your confidence and self-esteem
How to balance cardio and weight training for optimal health and performance
There is no one-size-fits-all answer to how to balance cardio and weight training for optimal health and performance. The best balance depends on your individual goals, preferences, fitness level, schedule and availability of equipment. However, here are some general guidelines to help you find a balance that works for you:
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, as recommended by the World Health Organization. You can split this into shorter sessions throughout the week, such as 30 minutes five times a week or 15 minutes 10 times a week.
Aim for at least two sessions of weight training per week, targeting all the major muscle groups of your body. You can do this on the same days as your cardio or on different days, depending on your preference and recovery. Each session should last between 20 to 60 minutes, depending on the number of exercises, sets and repetitions you do.
Vary the intensity, duration, frequency and type of cardio and weight training you do to avoid boredom and plateaus. You can also combine cardio and weight training in the same session by doing circuit training, high-intensity interval training (HIIT), or supersets.
Listen to your body and adjust your balance accordingly. If you feel tired, sore or injured, take a rest day or reduce the intensity or volume of your workouts. If you feel energetic, motivated and strong, challenge yourself with more intensity or volume. Remember that recovery is as important as training for optimal health and performance.
Key Point to Consider
Balancing cardio and weight training for optimal health and performance involves a combination of factors including your fitness goals, current fitness level, time availability, and personal preferences. Here are some key points to consider:
Cardio Exercise: Health experts recommend getting at least 30 minutes of cardio 5 days a week¹. Cardio exercises can include activities like walking, running, swimming, playing sports, or dancing¹.
Strength Training: Strength training should be done for 20-30 minutes at least 2 days a week¹. Your muscles need at least 1 day to recover in between strength-training sessions¹.
Fitness Goals: If your primary goal is to build strength and muscle, focus more on strength training and consider cardio as a supplementary component. For those aiming to improve overall fitness and endurance, prioritize cardio exercises while incorporating strength training to maintain muscle mass and balance².
Current Fitness Level: Beginners should start with a balanced approach, incorporating both cardio and strength training in their routine².
Time Availability: If you have limited time for workouts, consider incorporating circuit training or high-intensity interval training (HIIT), which combines cardio and strength exercises into one efficient session².
Personal Preferences: Tailor your routine to activities you enjoy².
Remember, an overall healthy body consists of lean muscle gain, body fat reduction, and great cardiovascular function³. Always consult with a healthcare professional or a certified trainer before starting any new exercise regimen.
Source: (1) How to Balance Cardio and Strength Training - wikihow.health. https://www.wikihow.health/Balance-Cardio-and-Strength-Training-for-Weight-Loss. (2) Achieving The Perfect Balance: How To Add Cardio Into Your Strength …. https://www.rackstrengthgym.com/post/achieving-the-perfect-balance-how-to-add-cardio-into-your-strength-training-program. (3) How To Balance Cardio vs Strength Training - Tru Grit Fitness. https://trugrit-fitness.com/blogs/news/cardio-vs-strength-training.
How to break through plateaus and keep making gains
If you've been working out for a while, you may have experienced a frustrating phenomenon known as a plateau. This is when your progress stalls and you stop seeing the results you want, despite following the same routine that used to work for you. Plateaus can happen for many reasons, such as overtraining, under-recovering, adapting to your current stimulus, or hitting a genetic limit. But don't worry, plateaus are not the end of your fitness journey. In this blog post, I'll share some tips on how to break through plateaus and keep making gains.
A plateau is when your progress stalls and you stop seeing the results you want, despite following the same routine that used to work for you. Plateaus can happen for many reasons, such as overtraining, under-recovering, adapting to your current stimulus, or hitting a genetic limit. But don't worry, plateaus are not the end of your fitness journey. In this blog post, I'll share some tips on how to break through plateaus and keep making gains.
Some of the common plateaus you may face are:
Weight loss plateau: This is when your body weight stops decreasing, even though you're eating at a calorie deficit and exercising regularly. This can happen because your metabolism slows down as you lose weight, your body becomes more efficient at using calories, or your hormones change due to stress or other factors.
Strength plateau: This is when your strength levels stop increasing, even though you're lifting heavy weights and following a progressive overload principle. This can happen because your muscles become accustomed to the same stimulus, your nervous system gets fatigued, or your recovery is impaired by lack of sleep or nutrition.
Endurance plateau: This is when your endurance performance stops improving, even though you're doing cardio workouts and increasing your intensity or duration. This can happen because your cardiovascular system adapts to the same workload, your muscles become more resistant to fatigue, or your energy systems get depleted by overtraining.
These are some examples of plateaus that can affect your fitness goals. But don't despair, there are ways to overcome them and keep progressing. Here are some tips on how to break through plateaus and keep making gains.
Tip #1: Vary your training variables.
One of the most common causes of plateaus is doing the same thing over and over again. Your body adapts to the stress you put on it, and eventually stops responding to it. To avoid this, you need to change some of the variables in your training, such as frequency, intensity, volume, duration, rest, tempo, or exercise selection. For example, if you always do 3 sets of 10 reps with 60 seconds rest between sets, try doing 4 sets of 8 reps with 90 seconds rest, or 5 sets of 6 reps with 120 seconds rest. Or switch up the exercises you do for each muscle group, or the order in which you do them. The key is to keep your body guessing and challenged.
Tip #2: Incorporate deloads and rest days.
Another reason why plateaus happen is because you're pushing yourself too hard without giving your body enough time to recover and grow. Overtraining can lead to fatigue, injury, inflammation, hormonal imbalance, and reduced performance. To prevent this, you need to schedule regular deloads and rest days in your training program. A deload is a period of reduced training volume or intensity, usually lasting a week or two, that allows your body to recover from the accumulated stress of previous workouts. A rest day is a day off from any physical activity, where you focus on getting enough sleep, hydration, nutrition, and relaxation. By deloading and resting, you'll give your body a chance to heal and adapt, and come back stronger and fresher.
Tip #3: Track your progress and adjust accordingly.
The final tip for breaking through plateaus is to monitor your progress and make adjustments based on the data. You can't expect to improve if you don't know where you're starting from or where you're going. That's why it's important to track your workouts, your nutrition, your body weight and composition, your strength and endurance levels, and any other relevant metrics. By tracking these variables, you'll be able to see what's working and what's not, and tweak your plan accordingly. For example, if you notice that your weight has stalled for several weeks, you may need to increase or decrease your calories depending on your goal. Or if you notice that your strength has plateaued on a certain lift, you may need to change the exercise or the rep range. Tracking your progress will help you stay on track and motivated.
Strategies
Breaking through plateaus and continuing to make gains in your workouts involves several strategies:
Stick with Your Current Plan: Many people hit plateaus because they switch training strategies too often. Make sure you've truly plateaued before changing your routine¹.
Target Your Weaknesses: If you're stronger on one side or lack mobility, focus on these areas to restart your progress¹.
Move in All Planes of Motion: Incorporating exercises that involve movement in all planes can help break through plateaus¹.
Incorporate Time Under Tension: Increasing the time your muscles are under tension during a workout can stimulate growth¹.
Plan a Deload Week: A week of lighter workouts can give your body a chance to recover and adapt¹.
Sleep More: Adequate sleep is crucial for muscle recovery and growth¹.
Do More Mobility Work: Improving your mobility can enhance your performance and prevent injuries¹.
Take Time Off: Sometimes, a short break from intense training can help your body recover and break through plateaus¹.
Use Advanced Training Techniques: Techniques like supersets, drop sets, intraset stretching, force sets, etc. can shock your muscles into growth².
Mind-Muscle Connection and Visualization: Focusing on the muscle you're working and visualizing your desired outcome can enhance your workouts².
Remember, progress is rarely linear. There will be times when you make rapid gains and times when progress slows. The key is to stay consistent, listen to your body, and adjust your plan as needed¹².
Source: (1) 8 Strategies to Help You Break Through Strength Training Plateaus. https://barbend.com/break-through-strength-training-plateau/. (2) 5 Ways to Break the Plateau and Achieve New Gains - Generation Iron. https://generationiron.com/break-plateau-gains/. (3) Feeling Stuck in the Gym? Here’s How to Break Through … - BarBend. https://barbend.com/break-through-weightlifting-plateaus/.
Can you suggest a workout plan to break through plateaus?
Sure, here's a sample workout plan to help you break through plateaus¹²:
Day 1: Chest and Triceps
Bench Press: 3 sets of 8 reps
Incline Dumbbell Press: 3 sets of 10 reps
Cable Crossover: 3 sets of 12 reps
Tricep Dips: 3 sets of 10 reps
Skull Crushers: 3 sets of 12 reps
Day 2: Back and Biceps
Deadlift: 3 sets of 8 reps
Bent Over Rows: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 12 reps
Barbell Curls: 3 sets of 10 reps
Hammer Curls: 3 sets of 12 reps
Day 3: Rest
Day 4: Legs and Shoulders
Squats: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Calf Raises: 3 sets of 15 reps
Military Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 12 reps
Day 5: Rest
Repeat this cycle with the following changes to break through plateaus¹²:
Increase the weight: Gradually increase the weight you're lifting as you get stronger¹.
Change the number of sets or reps: Try increasing the number of sets or reps for each exercise¹.
Increase the intensity: Shorten your rest periods between sets or try supersets¹.
Try new exercises: Incorporate new exercises into your routine to challenge your muscles in different ways².
Source: (1) 8 Strategies to Help You Break Through Strength Training Plateaus. https://barbend.com/break-through-strength-training-plateau/. (2) 6 Ways to Bust Through a Workout Plateau - Healthline. https://www.healthline.com/nutrition/workout-plateau. (3) Hit a Workout Plateau? 5 Ways to Break Through - Gymondo. https://www.gymondo.com/magazin/en/workout/5-ways-to-break-through-a-workout-plateau.
These are some of the ways you can break through plateaus and keep making gains. Remember that plateaus are inevitable and normal, but they're not permanent. With some smart changes and consistent effort, you can overcome them and reach new heights in your fitness journey.
Jim the Gym Owner slept funny but not the haha funny. More like awkward funny.
Brad and Chris kept staring. Something wasn't working out.
Chris argued Jim had to work out, he owned a gym. Brad said, maybe Jim had some work done. Both agreed sleeping looked hard for him and so did his muscles.
Chris then suggested maybe Jim the Gym Owner did one too many pumps.
Brad didn't see any high heels. It would not surprise Brad if Jim the Gym Owner did drag. In an era of acceptance and rampant capitalism, it would only surprise if he did not.
That reminded Brad, “Was Lisa popping by?” He needed to brainstorm a new name for Aqua Marine to pitch to Crayola. Lisa came up with seven viable alternatives for Burnt Sienna just last week and, “wholly gay men who are high,” Aqua Marine def needed to go.
Amen.
“Jim was sleeping, right?” Chris then asked if Brad, if he had ad a tiny mirror. “You know what, 69 that. Lisa would have one on her person for sure.”
Brad agreed also stating Lisa was coming by in a half hour. Chris then suggested to Brad they 69 in the meantime. Staring at all this muscle was making him hot, and he didn’t want to touch anything that might be dead. Brad was also pretty sure the number was 86 but despite the enormous stretch would continue to look it over for obvious reasons.
Bit of a physique update. Just recorded some new lifting personal records.
Squat 150kg (up 10kg in 3 months)
Bench 130kg (up 10kg in 3 months)
Deadlift 190kg (up 20kg in 3 months)
Great chest workout at the gym. Never big enough 💪🏻
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