Cardio and Strength Training: How to Combine Both for Optimal Results
Cardiovascular exercise, also known as cardio, is an important component of a well-rounded fitness program. When combined with strength training, it can help improve overall fitness and body composition. However, with so many different types of cardio to choose from, it can be challenging to determine which type of cardio is best for your specific goals.
What Type of Cardio to Do When Strength Training
When strength training, it is important to choose a form of cardio that complements your weightlifting routine. The most effective types of cardio for this purpose are those that improve cardiovascular endurance and burn calories without interfering with muscle recovery.
Two types of cardio that are particularly effective for strength training are:
a. Low-Intensity Steady-State (LISS) Cardio: This type of cardio involves sustained, low-intensity exercise, such as walking or cycling at a steady pace. LISS cardio is effective at burning calories without causing excessive stress on the body, making it an excellent choice for recovery days.
b. High-Intensity Interval Training (HIIT): This type of cardio involves alternating periods of high-intensity exercise, such as sprinting or jump squats, with periods of rest or low-intensity exercise. HIIT is effective at improving cardiovascular fitness and burning calories in a shorter amount of time than LISS cardio.
Different Types of Cardio for Different Goals
The type of cardio you choose should also depend on your specific fitness goals. Here are some examples of different types of cardio and how they can be used to achieve various fitness goals.
a. Fat Loss: To lose fat, it is important to burn more calories than you consume. Cardio can help create a calorie deficit and promote fat loss. Effective types of cardio for fat loss include HIIT, LISS, and circuit training.
b. Improved Cardiovascular Fitness: Cardiovascular fitness is an important indicator of overall health and fitness. To improve cardiovascular fitness, it is important to perform cardio that challenges the cardiovascular system. Examples of effective types of cardio for improving cardiovascular fitness include running, swimming, and cycling.
c. Increased Endurance: If you're looking to improve your endurance for a specific sport or activity, it's important to perform cardio that mimics the demands of that activity. For example, if you're training for a marathon, long-distance running would be an effective form of cardio to improve your endurance.
d. Increased Power and Speed: If you're looking to improve your power and speed, it's important to perform cardio that focuses on short bursts of high-intensity exercise. Examples of effective types of cardio for improving power and speed include plyometrics, sprint intervals, and agility drills.
Numerous studies have demonstrated the effectiveness of different types of cardio for achieving specific fitness goals.
For example, a study published in the Journal of Strength and Conditioning Research found that HIIT was more effective than LISS cardio for improving body composition, including reductions in body fat and increases in lean muscle mass.
Another study published in the Journal of Applied Physiology found that endurance exercise, such as running or cycling, was effective at improving cardiovascular fitness by increasing the number and size of the mitochondria in muscle cells, which are responsible for producing energy.
Conclusion
When it comes to cardio and strength training, it's important to choose a type of cardio that complements your weightlifting routine, while also taking into account your specific fitness goals. Whether you're looking to lose fat, improve your cardiovascular fitness, increase endurance, or improve power and speed, there is a type of cardio that can help you achieve your goals.
By combining strength training with the right type of cardio, you can achieve a well-rounded fitness program that promotes both muscular strength and cardiovascular fitness. Remember, it's important to choose a form of cardio that is enjoyable and sustainable for you in the long term, as consistency is key to achieving your fitness goals.
