The problem of properly combining cardio training with strength training is more relevant than ever in our time of a healthy lifestyle. Many people not only begin to want a toned, slightly pumped up , but are already seriously thinking about increasing endurance , functional abilities of the body, while maximizing the preservation of muscle mass and strength.
Therefore, the time has come to reveal all the secrets and tricks that will help answer the question of how to combine cardio with strength training.
But before answering the question, you need to decide what these two types of training are, which are so popular among many athletes in different sports.
What is the difference between cardio and strength training?
Any workout in the gym , at home, on the street, or anywhere else, can be divided into two main types below.
Cardio – workouts or exercises aimed at training the cardiovascular system, burning fat, increasing endurance and muscle functionality, for example, running , swimming, jumping, jumping rope and so on.
The main source of energy for muscle contractions in cardio training are carbohydrates (glucose) and fats, which are oxidized under the action of oxygen to carbon dioxide and water with the release of ATP . Such training is sometimes called aerobic , that is, energy supply occurs with the participation of oxygen.
Strength training is a type of training that is aimed mainly at increasing strength and muscle mass. Most often, this type of training is practiced in the gym , less often at home, due to the bulkiness of the equipment (simulators, barbells, dumbbells , weights, and so on).
The main source of energy in strength training is creatine phosphate and glycogen (stored carbohydrates in muscles). Due to the fact that recovery occur in the absence of oxygen , strength training is sometimes called anaerobic . Read more about them here.
How the athlete combines the two listed types of training will determine whether he will achieve his goal or not, that is, whether he will be able to:
- Lose weight , get rid of excess weight
- Build muscle mass, increase muscle
- Increase endurance , strengthen the cardiovascular system
- Make your muscles functional and stay fit
Differences between cardio and strength training
Classification of exercises
Despite the fact that there are no pure exercises, as we have found out, there is a conditional division between them. These distinctions should be known in order to correctly draw up a training program in which they will be combined, depending on the final goal.
Cardio:
- aerobics (fitness, dancing, etc.);
- cycling;
- yoga;
- exercise bike;
- crossfit;
- jumping rope;
- swimming;
- tennis;
- moderate long-distance running;
- walking at a fast pace.
Power:
- lunges;
- hyperextension;
- presses;
- push ups;
- planks;
- pull-ups;
- lifting weights (barbells, dumbbells);
- squats;
- sprint running;
- deadlifts.
Complex (combine both types):
- kickboxing;
- alternating light and sprint runs.
The combination of running and strength training is especially controversial: can they be combined in one day? If so, where is the best place to start? If not, how to alternate? For such cases, there are programs in which everything is clearly described.
Do cardio after or before strength training?
Cardio training, depending on what day or time you choose, can be combined with strength training as follows:
- cardio before or immediately after exercise
- cardio on the day of strength training, but with a rest interval of several hours
- cardio on a separate day from strength training
Cardio and strength training on different days
To get the best results and achieve your goal, ideally all cardio exercises should be performed separately from strength exercises, that is, on different training days. For example, if you work out at the gym three times a week This is especially important for those who want to maintain or increase muscle mass .
If you do cardio before strength training, say an hour before, your glycogen will be depleted (through aerobic glycolysis), which means you won't have the energy to do strength training in the gym.
Glycogen is the main source of energy for muscles, and if you don't have enough of it, you won't be able to perform those final reps that produce the maximum benefit from strength training.
In addition, separating cardio and strength training on different training days protects the athlete from overtraining , which can occur against the background of fatigue and severe muscle fatigue.
Strength training on the same day as cardio
Cardio on the same day as strength training
If you want to do cardio and strength training on the same day, it is better to do cardio exercises after strength training. The main reason for this order is that weight training requires a significant expenditure of glycogen, and if you do cardio before it, the effectiveness of training in the gym will be greatly reduced.
Various experiments in which one group of athletes performed cardio before strength training, and the other did not. As a result, the best results in the bench press exercise were shown by the second group, which chose rest instead of cardio before strength training.
In order for cardio training to bring maximum effect, start doing it a few hours after strength training ( 4-6 hours ), during which time the level of glycogen in the muscles , and catabolism (muscle destruction) slows down.
But in any case, even if you do not plan to take such a break of 4-6 hours, cardio should follow after strength training, and not vice versa.
Thus, summarizing the information presented, we come to the conclusion that if your goal is to maintain or increase muscle mass we perform low-intensity , separately from strength training, that is, on different days, if your goal is to lose weight and become “lean”, gain muscle tone , then you can do cardio immediately after strength training, on the same day, preferably 4-6 hours later, so that glycogen levels return to normal and you can do cardio more effectively.
If are not important , then by and large you don’t care when to do cardio, before or after. In this case, there will be one goal, to spend energy due to the oxidation of fats in aerobic training, and to promote metabolic processes due to anaerobic training, which will ensure a calorie deficit in the body during the day, naturally with proper nutrition for weight loss.
The main fat-burning effect of combining cardio and strength training is the release of fat-burning hormones , the main one of which is growth hormone , as well as an increase in energy expenditure (metabolism) after strength training, and the use of fat as an energy source during cardio. Thus, you will not only get rid of excess weight, but also tone your muscles.
In addition, you need to understand that cardio training is not a light warm-up on a treadmill for 5-10 minutes before training, or 10 minutes of jumping rope in three approaches. This is something more, which implies significant aerobic energy expenditure, for example, 30-40 minutes of running at a heart rate 70-75% of the maximum, various CrossFit complexes, active, long swimming in the pool, and so on.
Cardio on the same day as strength training
The benefits of cardio and strength training will only come if you stick to a set training and nutrition plan a regular basis.
It is also important to remember that each person feels the greatest surge of energy at certain times of the day. Try to find out this time for yourself and take it into account when drawing up your cardio training . The right time for exercise will guarantee the necessary energy supply and maximum benefit from training.
Whale "Stretch"
It is a mistake to think that only gymnasts and ballerinas need stretching. Stretching helps ligaments and joints become more elastic, thereby reducing the risk of injury. In addition, these exercises improve blood circulation, which means that the body becomes more mobile. Due to this, the correct range of motion is formed when performing exercises and correct posture. Stretching is a good way to relieve tension from overtrained muscles that are in constant tone. Light stretching also warms up the muscles well before training, which is why some stretching exercises are included in the warm-up.
In addition to physical fitness, stretching has a good effect on your psychological state. Thanks to these exercises, the body becomes light, relaxed and graceful over time. It’s not just that many girls strive to learn how to do the splits! It's both beautiful and sexy.
When is the best time to do cardio?
Of greatest interest is the question of the best time for cardio training. But is there really a specific window of time when cardio will benefit your health the most?
Many researchers have tried to answer this question using various scientific methods, some claim that it is best in the morning , others in the evening, and still others at any time of the day. Therefore, no one can still give a definite answer, due to the fact that no scientists have significant evidence about the best time to do cardio.
However, there are numerous factors that should be considered when choosing the timing of cardiovascular strengthening exercises. By following some simple guidelines, you can make your studies more productive.
Most people would probably agree that the best time to do cardio is during the time of day when you feel most energetic . This is when you can use maximum energy to increase the effectiveness of your workout .
Many people claim that they find it easier to do cardio exercises in the morning, as this is when they feel the most energy. But if you're not a morning person , the morning may not be the best time for cardio.
But on the other hand, the human body adapts to many conditions, including conditions when it is necessary to show an energetic peak of activity, therefore, if you do not have time to train in the evening or in the morning because of work, study, family, then accustom your body to one time, and you will see how over time you will find a lot of strength in yourself exactly at the time at which you trained .
Remember that there is no clear best time for such activities, so everyone should choose it individually .
What is the best time to do cardio?
