In the last Up To B.E.A.T. article, we discussed the importance of both cardio and resistance training for optimal health and performance. The simple answer is: yes, you need both. Each form of exercise provides unique benefits that help you perform at your best, improve your overall health, and achieve your fitness goals.
Why Both Matter:
Cardio strengthens your heart and lungs, improving oxygen and blood circulation throughout your body. This helps you exercise longer without fatigue and recover faster during and after your workouts.
Resistance training builds muscle, which boosts your metabolism, strengthens muscles and bones, and helps store more energy.
While both cardio and resistance training are necessary, there’s a common debate about whether they should be done together. For example, bodybuilders once believed that cardio would make their muscles shrink, while distance runners tend to avoid strength training, which can lead to injuries from overuse and lack of muscle balance. So, how can you incorporate both cardio and strength training effectively?
Types of Cardio: When and How to Use Them
I’ve already covered a more in-depth series on Aerobics and Cardio, which you can find in my stories, but today we’ll focus on two types of cardio: LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training), and when they should be incorporated into your routine.
1. LISS (Low Intensity Steady State) Cardio:
This includes activities like walking 10,000 steps a day, slight incline walks, or other movements that keep your heart rate below 135 beats per minute. You can sustain these activities for longer periods of time without excessive fatigue. LISS is great for:
Beginners getting back into training
Athletes in-season to reduce fatigue
Injury rehabilitation, especially when low-impact movements are required
Maintaining general fitness levels
Recommendation: Aim for at least 60 minutes of LISS cardio each week, either in one long session or broken into multiple sessions. It can be done almost daily without overtraining.
2. HIIT (High Intensity Interval Training):
This type of cardio involves short bursts of intense effort followed by rest periods. It challenges your cardiovascular system and increases fitness, but it’s taxing on the body and requires adequate recovery. HIIT is excellent for:
Off-season athletes looking to boost cardiovascular endurance
Those who have built some fitness and can handle intense bursts
Runners focusing on improving sprint form
Heavy lifters aiming to increase work capacity
Recommendation: Perform HIIT 1-3 times per week, depending on your fitness goals and how well you recover.
The Role of Strength Training:
Just as cardio is important, incorporating resistance training is crucial for endurance athletes. Even athletes who are primarily focused on cardio need strength training to maintain peak strength and muscle mass for their sport. For those new to the gym, resistance training helps reshape your body and improves overall health.
How Often Should You Strength Train?
The frequency of strength training depends on your goals. Here's a breakdown:
1-2 times a week: If you’re an athlete in-season or training for a distance event (like a marathon). This helps maintain muscle and keep tendons and bones strong.
3-4 times a week: If your goal is to grow muscle or strength. Aim to hit each body part twice a week for optimal recovery.
5-6 times a week: If you’re a bodybuilder or athlete focused on strength and muscle development. LISS should be incorporated for balanced conditioning.
Structuring Your Weekly Schedule:
There are many factors to consider when planning your workouts, but here are some general guidelines for balancing strength training and cardio:
2 Strength Sessions per Week: If you can only manage 3 workout days, aim for one longer, slower cardio session (LISS) to complement your strength workouts.
4 Workout Days per Week: Do 2 strength and 2 cardio sessions—mix one LISS session with one HIIT session for a well-rounded approach.
5-7 Workout Days per Week: You can incorporate 2-3 cardio sessions and 3-4 strength training sessions to maximize both endurance and strength.
Cardio-Focused Athletes: If you're training for a marathon or similar sport, you may prioritize 3-5 cardio sessions per week and add 1-2 strength workouts for injury prevention and muscle maintenance.
Conclusion:
Both cardio and strength training play essential roles in your fitness journey, and balancing them effectively can enhance your overall performance and health. If you still have questions on how to structure your workouts, don’t hesitate to reach out! I’m here to help you find the best approach for your fitness goals.
Need help designing a routine that works for you? Contact me today for personalized advice!
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