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Mixing Strength Training and Cardiovascular Exercise: A Comprehensive Guide
6 mins
•
By
Leah Bush
• Dec 4, 2024
Combining cardiovascular exercises with strength training can transform your fitness routine and bring a host of benefits. This guide will explore why mixing the two is crucial, their individual benefits, and how you can incorporate both into a well-rounded weekly workout plan.
Strength training, also known as resistance or weight training, involves working against resistance to build muscle strength, endurance, and skeletal muscle size. The principle is simple: when muscles repeatedly work against resistance, they grow stronger over time. Resistance training is crucial for improving joint function, bone density, muscle strength, and tendon and ligament resilience. It complements aerobic exercise, which focuses on heart and lung fitness, flexibility, and balance. Together, they form the foundation of a comprehensive fitness program.
Guidelines for Strength Training:
Engage in muscle-strengthening activities at least two days per week as recommended by Australia’s physical activity guidelines.¹
Change your routine every 6–8 weeks to maintain progress and avoid plateaus. Adjust variables like:
Sets
Repetitions
Exercises
Intensity
Frequency
Rest intervals
Types of Resistance Training:
Free Weights: Dumbbells, barbells, kettlebells
Weighted Tools: Medicine balls or sandbags
Weight Machines: Adjustable devices with weights or hydraulics
Resistance Bands: Portable and adaptable bands for continuous resistance
Body Weight Exercises: Push-ups, squats, and chin-ups
Suspension Equipment: Tools using gravity and body weight for exercises
On the other hand, cardio, short for cardiovascular exercise, involves activities that raise your heart rate, like running, swimming, or cycling. Cardio enhances oxygen supply, improves heart efficiency, and burns calories effectively.
Examples of Cardio:
Running, swimming, rowing
Cycling or hiking
Using machines like treadmills and ellipticals
Everyday activities like gardening or cleaning
Benefits of Strength Training
Strength training offers much more than just building muscle—it contributes significantly to overall health and well-being. Let’s explore these benefits in detail:
Longer Life Expectancy:
Engaging in just 30–60 minutes of strength training weekly has been shown to lower the risk of premature death from all causes, including heart disease and cancer, by 10–20%. This benefit is linked to improved cardiovascular health, better metabolism, and enhanced overall body function, as the body becomes stronger and more resilient.¹Improved Physical Functionality:
Strength training enhances the body’s ability to perform daily activities with ease, such as lifting objects or climbing stairs. It also improves glucose metabolism, reducing the risk of diabetes. By strengthening the muscles and bones, strength training helps maintain mobility and independence as you age.²Bone Health and Injury Prevention:
By applying stress to bones, strength training stimulates bone-forming cells, increasing bone density and reducing the risk of osteoporosis and fractures. This is especially crucial for areas prone to fractures, such as the hips, spine, and wrists. Stronger muscles also stabilize joints, lowering the risk of injuries during physical activities.³Enhanced Stamina:
Regular resistance training improves muscle endurance, allowing you to perform tasks for longer periods without fatigue. This is especially beneficial for athletes and individuals with physically demanding routines.³Chronic Disease Management and Prevention:
Resistance exercises help in the management of chronic conditions like diabetes, heart disease, and arthritis. They improve cardiovascular markers, reduce inflammation, and enhance joint health, which collectively lead to better overall health outcomes.³Mental Health Boost:
Strength training can significantly improve mood, reduce symptoms of anxiety and depression, and enhance sleep quality. These benefits are largely attributed to the release of endorphins, often referred to as "feel-good" hormones, during exercise.³Weight Management:
Strength training increases muscle mass, which in turn boosts the resting metabolic rate. This means your body burns more calories even at rest, helping with effective weight management.³Improved Posture and Mobility:
By strengthening core muscles, resistance training improves posture and reduces the risk of back pain. Additionally, enhanced muscle strength and flexibility support better mobility and balance.³
Benefits of Cardiovascular Training
Cardio exercises do more than just elevate your heart rate; they bring comprehensive benefits for your body and mind. Let’s dive into these advantages:
Heart Health:
Cardiovascular exercises strengthen the heart, enabling it to pump blood more efficiently. This reduces resting heart rate and blood pressure, lowering the risk of heart diseases.⁴ Regular cardio also helps maintain healthy cholesterol levels by increasing good HDL cholesterol and reducing bad LDL cholesterol.⁴Brain Function and Cognitive Health:
Aerobic exercise promotes blood flow to the brain, reducing the risk of cognitive decline and conditions like Alzheimer’s disease. Studies show that cardio exercises improve memory, focus, and overall mental clarity, making it a key activity for long-term brain health.⁴Joint and Bone Support:
Low-impact cardio activities, such as swimming or cycling, reduce joint stiffness, alleviate arthritis symptoms, and maintain a healthy range of motion. Cardio also combats osteoporosis by stimulating bone-strengthening processes.⁵Clearer Skin:
Improved blood circulation during cardio delivers oxygen and nutrients to skin cells, which can help clear up acne, reduce wrinkles, and give your skin a healthy glow. It also helps flush out toxins, keeping your skin looking vibrant.⁴Effective Weight Loss:
When combined with a balanced diet, cardio exercises burn calories efficiently, aiding in weight loss. They help you maintain a calorie deficit while preserving lean muscle mass when paired with strength training.⁴Increased Energy Levels:
Regular aerobic activity improves your body’s ability to transport and utilize oxygen. This means you’ll experience reduced fatigue and increased energy throughout the day.⁴Enhanced Sleep Quality:
Cardio promotes better sleep by reducing stress and anxiety. It can help you fall asleep faster and experience deeper, restorative sleep. However, avoid high-intensity cardio close to bedtime, as it may leave you too energized to relax.⁴Immune System Strengthening:
Regular moderate cardio reduces inflammation, improves circulation, and boosts your immune system’s ability to fight off infections. Just make sure to rest adequately between workouts to avoid overtraining, which could weaken immunity.⁴Improved Sexual Health:
Cardio increases blood flow and boosts hormonal health, leading to improved sexual function. Studies have shown that regular aerobic exercise reduces the risk of erectile dysfunction in men and enhances sexual arousal in women.⁵Stress Reduction and Mood Enhancement:
Aerobic exercise releases hormones like serotonin and dopamine, which help combat stress and improve mood. It’s an effective natural remedy for anxiety and depression, leaving you feeling refreshed and happy.⁵
The Unique Benefits of Combining Strength and Cardio
Combining cardio and strength training creates a powerful fitness routine with added advantages:
Improved Metabolism:
Strength training increases lean muscle mass, which burns more calories at rest, while cardio directly burns calories during activity. Together, they create a synergistic effect that enhances overall metabolism.⁶Optimal Fat Loss:
Cardio accelerates fat burning, while strength training preserves muscle mass. This combination ensures that weight loss comes primarily from fat, not muscle, leading to a toned physique.⁷Muscle Hypertrophy and Recovery:
While strength training promotes muscle growth, adding cardio improves blood circulation, which helps deliver nutrients to muscles and speeds up recovery after intense workouts.⁸Better Athletic Performance:
The blend of endurance from cardio and strength from resistance training enhances overall physical performance. This combination is especially useful for athletes who require both speed and power.⁸Enhanced Satisfaction and Adherence:
Mixing cardio and strength adds variety to workouts, preventing boredom and increasing exercise enjoyment. People are more likely to stick to a routine when it includes diverse activities.⁹Reduced Risk of Chronic Diseases:
The combined approach helps manage weight, blood pressure, and cholesterol levels, significantly reducing the risk of heart disease, diabetes, and metabolic syndrome.⁶Increased Muscle Functionality:
Strength training builds muscle strength, while cardio conditions those muscles to work harder and more efficiently. This ensures that your body functions optimally in both high-intensity and endurance tasks.⁷
A Balanced Weekly Schedule
Here’s a sample weekly workout plan that combines strength training and cardio for optimal results:
Monday: Strength Training (Upper Body)
Focus: Bench press, shoulder press, bicep curls
Duration: 45–60 minutes
Tuesday: Cardio (Moderate-Intensity)
Focus: Running, cycling, or brisk walking
Duration: 30 minutes
Wednesday: Strength Training (Lower Body)
Focus: Squats, deadlifts, lunges
Duration: 45–60 minutes
Thursday: Active Recovery or Rest
Focus: Yoga, stretching, or light walking
Duration: 20–30 minutes
Friday: Cardio (High-Intensity Interval Training - HIIT)
Focus: Alternating jogging and sprinting
Duration: 20–25 minutes
Saturday: Combined Strength and Cardio Training
Focus: Circuit training with weights and short cardio bursts
Duration: 60 minutes
Sunday: Rest or Active Recovery
Focus: Light walking, swimming, or meditation
Duration: 20–30 minutes
This schedule provides a balanced mix of intensity, variety, and recovery to optimize fitness and prevent burnout.
Conclusion
Mixing strength training and cardiovascular exercise is a powerful strategy for achieving a healthy, fit, and balanced lifestyle. Strength training builds the foundation of muscle and bone strength, while cardio ensures heart health and endurance. Together, they improve body composition, metabolic health, mental well-being, and athletic performance.
Consistency is key. Start slow, find activities you enjoy, and gradually increase intensity as your fitness improves. By blending strength and cardio, you can create a routine that not only transforms your body but also enhances your overall quality of life. So, get moving, stay consistent, and enjoy the benefits of a well-rounded fitness plan!
Sources :
Department of Health & Human Services. (n.d.-b). Resistance training – health benefits. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
Evidence mounts on the benefits of strength training. (2024b, March 5). News. https://www.hsph.harvard.edu/news/hsph-in-the-news/strength-training-time-benefits/
How can strength training build healthier bodies as we age? (2022, June 30). National Institute on Aging. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
Cardio exercises benefit more than just your heart. (2024, October 11). Cleveland Clinic. https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout
Mersy, D. J. (1991). Health benefits of aerobic exercise. Postgraduate Medicine, 90(1), 103–112. https://doi.org/10.1080/00325481.1991.11700983
Tan, J., Krasilshchikov, O., Kuan, G., Hashim, H. A., Aldhahi, M. I., Al-Mhanna, S. B., & Badicu, G. (2023b). The effects of combining aerobic and heavy resistance training on body composition, muscle hypertrophy, and exercise satisfaction in physically active adults. Healthcare, 11(17), 2443. https://doi.org/10.3390/healthcare11172443
Swain, D. P., & Franklin, B. A. (2005). Comparison of cardioprotective benefits of vigorous versus moderate intensity aerobic exercise. The American Journal of Cardiology, 97(1), 141–147. https://doi.org/10.1016/j.amjcard.2005.07.130
Chen, C., Weyland, S., Fritsch, J., Woll, A., Niessner, C., Burchartz, A., Schmidt, S. C. E., & Jekauc, D. (2021). A short version of the Physical Activity Enjoyment Scale: Development and Psychometric properties. International Journal of Environmental Research and Public Health, 18(21), 11035. https://doi.org/10.3390/ijerph182111035
Petri, C., Campa, F., Holway, F., Pengue, L., & Arrones, L. S. (2024). ISAK-Based Anthropometric Standards for elite male and female soccer players. Sports, 12(3), 69. https://doi.org/10.3390/sports12030069
Current version
Dec 4, 2024
Written by
Leah Bush (Acute Care Nurse Practitioner)
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Mixing Strength Training and Cardiovascular Exercise: A Comprehensive Guide
6 mins
•
By
Leah Bush
• Dec 4, 2024
Combining cardiovascular exercises with strength training can transform your fitness routine and bring a host of benefits. This guide will explore why mixing the two is crucial, their individual benefits, and how you can incorporate both into a well-rounded weekly workout plan.
Strength training, also known as resistance or weight training, involves working against resistance to build muscle strength, endurance, and skeletal muscle size. The principle is simple: when muscles repeatedly work against resistance, they grow stronger over time. Resistance training is crucial for improving joint function, bone density, muscle strength, and tendon and ligament resilience. It complements aerobic exercise, which focuses on heart and lung fitness, flexibility, and balance. Together, they form the foundation of a comprehensive fitness program.
Guidelines for Strength Training:
Engage in muscle-strengthening activities at least two days per week as recommended by Australia’s physical activity guidelines.¹
Change your routine every 6–8 weeks to maintain progress and avoid plateaus. Adjust variables like:
Sets
Repetitions
Exercises
Intensity
Frequency
Rest intervals
Types of Resistance Training:
Free Weights: Dumbbells, barbells, kettlebells
Weighted Tools: Medicine balls or sandbags
Weight Machines: Adjustable devices with weights or hydraulics
Resistance Bands: Portable and adaptable bands for continuous resistance
Body Weight Exercises: Push-ups, squats, and chin-ups
Suspension Equipment: Tools using gravity and body weight for exercises
On the other hand, cardio, short for cardiovascular exercise, involves activities that raise your heart rate, like running, swimming, or cycling. Cardio enhances oxygen supply, improves heart efficiency, and burns calories effectively.
Examples of Cardio:
Running, swimming, rowing
Cycling or hiking
Using machines like treadmills and ellipticals
Everyday activities like gardening or cleaning
Benefits of Strength Training
Strength training offers much more than just building muscle—it contributes significantly to overall health and well-being. Let’s explore these benefits in detail:
Longer Life Expectancy:
Engaging in just 30–60 minutes of strength training weekly has been shown to lower the risk of premature death from all causes, including heart disease and cancer, by 10–20%. This benefit is linked to improved cardiovascular health, better metabolism, and enhanced overall body function, as the body becomes stronger and more resilient.¹Improved Physical Functionality:
Strength training enhances the body’s ability to perform daily activities with ease, such as lifting objects or climbing stairs. It also improves glucose metabolism, reducing the risk of diabetes. By strengthening the muscles and bones, strength training helps maintain mobility and independence as you age.²Bone Health and Injury Prevention:
By applying stress to bones, strength training stimulates bone-forming cells, increasing bone density and reducing the risk of osteoporosis and fractures. This is especially crucial for areas prone to fractures, such as the hips, spine, and wrists. Stronger muscles also stabilize joints, lowering the risk of injuries during physical activities.³Enhanced Stamina:
Regular resistance training improves muscle endurance, allowing you to perform tasks for longer periods without fatigue. This is especially beneficial for athletes and individuals with physically demanding routines.³Chronic Disease Management and Prevention:
Resistance exercises help in the management of chronic conditions like diabetes, heart disease, and arthritis. They improve cardiovascular markers, reduce inflammation, and enhance joint health, which collectively lead to better overall health outcomes.³Mental Health Boost:
Strength training can significantly improve mood, reduce symptoms of anxiety and depression, and enhance sleep quality. These benefits are largely attributed to the release of endorphins, often referred to as "feel-good" hormones, during exercise.³Weight Management:
Strength training increases muscle mass, which in turn boosts the resting metabolic rate. This means your body burns more calories even at rest, helping with effective weight management.³Improved Posture and Mobility:
By strengthening core muscles, resistance training improves posture and reduces the risk of back pain. Additionally, enhanced muscle strength and flexibility support better mobility and balance.³
Benefits of Cardiovascular Training
Cardio exercises do more than just elevate your heart rate; they bring comprehensive benefits for your body and mind. Let’s dive into these advantages:
Heart Health:
Cardiovascular exercises strengthen the heart, enabling it to pump blood more efficiently. This reduces resting heart rate and blood pressure, lowering the risk of heart diseases.⁴ Regular cardio also helps maintain healthy cholesterol levels by increasing good HDL cholesterol and reducing bad LDL cholesterol.⁴Brain Function and Cognitive Health:
Aerobic exercise promotes blood flow to the brain, reducing the risk of cognitive decline and conditions like Alzheimer’s disease. Studies show that cardio exercises improve memory, focus, and overall mental clarity, making it a key activity for long-term brain health.⁴Joint and Bone Support:
Low-impact cardio activities, such as swimming or cycling, reduce joint stiffness, alleviate arthritis symptoms, and maintain a healthy range of motion. Cardio also combats osteoporosis by stimulating bone-strengthening processes.⁵Clearer Skin:
Improved blood circulation during cardio delivers oxygen and nutrients to skin cells, which can help clear up acne, reduce wrinkles, and give your skin a healthy glow. It also helps flush out toxins, keeping your skin looking vibrant.⁴Effective Weight Loss:
When combined with a balanced diet, cardio exercises burn calories efficiently, aiding in weight loss. They help you maintain a calorie deficit while preserving lean muscle mass when paired with strength training.⁴Increased Energy Levels:
Regular aerobic activity improves your body’s ability to transport and utilize oxygen. This means you’ll experience reduced fatigue and increased energy throughout the day.⁴Enhanced Sleep Quality:
Cardio promotes better sleep by reducing stress and anxiety. It can help you fall asleep faster and experience deeper, restorative sleep. However, avoid high-intensity cardio close to bedtime, as it may leave you too energized to relax.⁴Immune System Strengthening:
Regular moderate cardio reduces inflammation, improves circulation, and boosts your immune system’s ability to fight off infections. Just make sure to rest adequately between workouts to avoid overtraining, which could weaken immunity.⁴Improved Sexual Health:
Cardio increases blood flow and boosts hormonal health, leading to improved sexual function. Studies have shown that regular aerobic exercise reduces the risk of erectile dysfunction in men and enhances sexual arousal in women.⁵Stress Reduction and Mood Enhancement:
Aerobic exercise releases hormones like serotonin and dopamine, which help combat stress and improve mood. It’s an effective natural remedy for anxiety and depression, leaving you feeling refreshed and happy.⁵
The Unique Benefits of Combining Strength and Cardio
Combining cardio and strength training creates a powerful fitness routine with added advantages:
Improved Metabolism:
Strength training increases lean muscle mass, which burns more calories at rest, while cardio directly burns calories during activity. Together, they create a synergistic effect that enhances overall metabolism.⁶Optimal Fat Loss:
Cardio accelerates fat burning, while strength training preserves muscle mass. This combination ensures that weight loss comes primarily from fat, not muscle, leading to a toned physique.⁷Muscle Hypertrophy and Recovery:
While strength training promotes muscle growth, adding cardio improves blood circulation, which helps deliver nutrients to muscles and speeds up recovery after intense workouts.⁸Better Athletic Performance:
The blend of endurance from cardio and strength from resistance training enhances overall physical performance. This combination is especially useful for athletes who require both speed and power.⁸Enhanced Satisfaction and Adherence:
Mixing cardio and strength adds variety to workouts, preventing boredom and increasing exercise enjoyment. People are more likely to stick to a routine when it includes diverse activities.⁹Reduced Risk of Chronic Diseases:
The combined approach helps manage weight, blood pressure, and cholesterol levels, significantly reducing the risk of heart disease, diabetes, and metabolic syndrome.⁶Increased Muscle Functionality:
Strength training builds muscle strength, while cardio conditions those muscles to work harder and more efficiently. This ensures that your body functions optimally in both high-intensity and endurance tasks.⁷
A Balanced Weekly Schedule
Here’s a sample weekly workout plan that combines strength training and cardio for optimal results:
Monday: Strength Training (Upper Body)
Focus: Bench press, shoulder press, bicep curls
Duration: 45–60 minutes
Tuesday: Cardio (Moderate-Intensity)
Focus: Running, cycling, or brisk walking
Duration: 30 minutes
Wednesday: Strength Training (Lower Body)
Focus: Squats, deadlifts, lunges
Duration: 45–60 minutes
Thursday: Active Recovery or Rest
Focus: Yoga, stretching, or light walking
Duration: 20–30 minutes
Friday: Cardio (High-Intensity Interval Training - HIIT)
Focus: Alternating jogging and sprinting
Duration: 20–25 minutes
Saturday: Combined Strength and Cardio Training
Focus: Circuit training with weights and short cardio bursts
Duration: 60 minutes
Sunday: Rest or Active Recovery
Focus: Light walking, swimming, or meditation
Duration: 20–30 minutes
This schedule provides a balanced mix of intensity, variety, and recovery to optimize fitness and prevent burnout.
Conclusion
Mixing strength training and cardiovascular exercise is a powerful strategy for achieving a healthy, fit, and balanced lifestyle. Strength training builds the foundation of muscle and bone strength, while cardio ensures heart health and endurance. Together, they improve body composition, metabolic health, mental well-being, and athletic performance.
Consistency is key. Start slow, find activities you enjoy, and gradually increase intensity as your fitness improves. By blending strength and cardio, you can create a routine that not only transforms your body but also enhances your overall quality of life. So, get moving, stay consistent, and enjoy the benefits of a well-rounded fitness plan!
Current version
Dec 4, 2024
Written by
Leah Bush (Acute Care Nurse Practitioner)
Fact checked by
Dr. Jonathan Hinds (MD, FACEP, Certified Physician)
Sources :
Department of Health & Human Services. (n.d.-b). Resistance training – health benefits. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
Evidence mounts on the benefits of strength training. (2024b, March 5). News. https://www.hsph.harvard.edu/news/hsph-in-the-news/strength-training-time-benefits/
How can strength training build healthier bodies as we age? (2022, June 30). National Institute on Aging. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
Cardio exercises benefit more than just your heart. (2024, October 11). Cleveland Clinic. https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout
Mersy, D. J. (1991). Health benefits of aerobic exercise. Postgraduate Medicine, 90(1), 103–112. https://doi.org/10.1080/00325481.1991.11700983
Tan, J., Krasilshchikov, O., Kuan, G., Hashim, H. A., Aldhahi, M. I., Al-Mhanna, S. B., & Badicu, G. (2023b). The effects of combining aerobic and heavy resistance training on body composition, muscle hypertrophy, and exercise satisfaction in physically active adults. Healthcare, 11(17), 2443. https://doi.org/10.3390/healthcare11172443
Swain, D. P., & Franklin, B. A. (2005). Comparison of cardioprotective benefits of vigorous versus moderate intensity aerobic exercise. The American Journal of Cardiology, 97(1), 141–147. https://doi.org/10.1016/j.amjcard.2005.07.130
Chen, C., Weyland, S., Fritsch, J., Woll, A., Niessner, C., Burchartz, A., Schmidt, S. C. E., & Jekauc, D. (2021). A short version of the Physical Activity Enjoyment Scale: Development and Psychometric properties. International Journal of Environmental Research and Public Health, 18(21), 11035. https://doi.org/10.3390/ijerph182111035
Petri, C., Campa, F., Holway, F., Pengue, L., & Arrones, L. S. (2024). ISAK-Based Anthropometric Standards for elite male and female soccer players. Sports, 12(3), 69. https://doi.org/10.3390/sports12030069
Similar Health Guides
Lose weight effectively
with GLP-1s
Fill out a quick form to share your
medical history, helping us tailor the
perfect plan for you.
Lose weight effectively
with GLP-1s
Fill out a quick form to share your
medical history, helping us tailor the
perfect plan for you.