Tips for balancing cardio and strength training in your workout routine

TIMESOFINDIA.COM | Last updated on – Jun 3, 2023, 07:00 IST

Creating a workout routine that works for you

You can’t only concentrate on one type of exercise to develop a well-rounded fitness regimen. To maximize your results and general health, it’s important to find the perfect ratio of aerobic and strength training. Strength training boosts muscle mass, speeds up metabolism, and improves overall strength while aerobic workouts strengthen the heart, burn calories, and increase endurance. Here are some excellent pointers to help you find the ideal balance between these two essential aspects of fitness.

​​Set Clear Goals​

Mayank Gupta, fitness expert, Co-founder, HDOR says, “Setting clear goals is essential before beginning any fitness regimen. Choose your goal: either weight loss, more muscular tone, higher stamina, or general fitness. You may then design your exercises in accordance with this information, providing a well-rounded strategy that incorporates both cardio and strength training.”

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​​Prioritize Cardiovascular Health​

Cardio exercises, such as running, cycling, swimming, or HIIT workouts, are crucial for maintaining a healthy heart and improving endurance. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week. You can spread this out over several days or choose activities you enjoy to make it more enjoyable and sustainable.

​​Incorporate Interval Training​

According to Gupta, “You must include interval training in your program to maximize the health advantages of cardio and burn more calories in less time. Switch off between intense spurts of activity and active recuperation times. This raises metabolism and helps to burn fat in addition to improving cardiovascular fitness.”

​​Embrace Strength Training​

Strength exercise is crucial for gaining lean muscle mass, boosting metabolism, and improving overall strength. Include exercises that work the major muscle groups, such as squats, deadlifts, lunges, push-ups, and planks. Aim for two to three days of strength training per week, with adequate recovery time in between.

​​Combine Cardio and Strength​

“Consider mixing cardio and strength training in one workout session to get the ideal balance. Try circuit training, where you cycle between strength workouts like dumbbell presses and kettlebell swings and aerobic intervals like jumping jacks and mountain climbers. By doing so, you not only save time but also push your body in new ways, enhancing your overall fitness,” advises Gupta.

​​Listen to Your Body​

In addition to pushing yourself during exercises, it’s as vital to pay attention to your body and prevent overtraining. Muscle repair and development depend on rest and recovery. Be alert for any indications of excessive discomfort or weariness, and modify your regimen as necessary.

Seek Professional Guidance

According to Gupta, “Consider obtaining advice from a licensed personal trainer if you’re new to exercise or unclear about how to create a balanced regimen. They can evaluate your fitness level, assist in establishing reasonable objectives, and develop an individual plan that combines aerobic and strength training.”
Keep in mind that establishing a balanced exercise regimen needs persistence, commitment, and patience. Your physical fitness and general well-being will increase if you find the proper mix of aerobic and strength exercises. Put on your trainers, grab some weights, and start your path to a better, healthier self!

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