How to Effectively Combine Cardio and Strength Training

Often, when we come to the gym, we think: “The main thing is to move, and we’ll figure out what to do along the way.”

But the truth is that the effectiveness of your training depends not on the set of exercises, but on a clear understanding of what goal you want to achieve.

Training can be different - to increase strength by increasing muscle fibers, as well as endurance, which strengthens the cardiovascular system.

Each of these types of training is important and complements each other. Let's figure out together with trainer Natalia Blinova how this scheme works.

Why do strength training?

Strength training is not only about beautiful muscles. It is about the health of your bones and joints.

What does this training give you:

• Increased muscle mass, which means support for bone tissue.
• Strengthening joints, which are protected by a muscular “corset”.
• Improved circulation: more capillaries, more nutrients for tissues.

Strength training strengthens your body and helps you stay fit during strenuous activities, from long walks to skiing.

What about cardio?

Cardio is about endurance. It is training where it is important to move for a long time at a steady pace: walking, running, swimming.

They:

• Strengthen the heart and blood vessels
• Increases endurance – you get tired less in everyday life.
• Helps to recover after strength training.

How to combine them correctly?

It is better not to mix strength and cardio training on the same day. Why?

If you do cardio before or after strength training, your muscles and nervous system simply get tired, and neither quality (strength or endurance) develops as it should.

The golden rule of training is to split up strength and cardio into different days.

For example, Monday is strength training, Tuesday is cardio, Wednesday is rest or light activity.

Work in cycles. For example, focus on strength training one month, and cardio or interval training the next month.

Warm-up and recovery

Before strength training, warm up not with cardio, but with joint exercises and light sets with minimal weight.

After your workout, give yourself time to recover rather than going straight to the treadmill.

A properly designed training plan is not only a result, but also pleasure from the process.

If you understand how different types of loads work and learn to combine them correctly, progress will not take long to come. Try it and you will see the difference!