How do you combine cardio and strength training for fat loss?
Ideally one should perform cardio and strength training on alternate days. A 40 minutes session of cardio and strength training on alternate days are enough for weight loss. But if you want to combine the two exercises, then first perform weight training and then cardio for an effective outcome.
Strength Training and Cardio: How to Combine Them for Maximum Benefits
Combining strength training and cardio exercises can be a great way to improve your overall fitness and health. By working out different muscle groups together, you can also maximize your time in the gym and improve your results from your workouts. Here’s how you can combine strength training and cardio for maximum benefits.
First, decide on a specific training split that works for your current level of fitness. An effective plan may include alternating strength training days with cardio days, or you might incorporate both within the same workout. For example, if you’re planning a leg day workout, you can begin with leg exercises like squats, lunges, and deadlifts, then work in some cardio like jumping jacks or running. This will help you hit all the muscles in your legs while also challenging your cardiovascular system.
Second, when you pair strength training and cardio together, be sure to plan your rest time appropriately. You should give your muscles enough rest in between sets to ensure proper recovery, but don’t linger too long, as this can cut into your gains. You should also give yourself enough rest before you begin your cardio portion of the workout. This helps to keep your energy levels up and reduces the risk of injury.
Third, consider adding a few weight exercises that can help increase your heart rate. Exercises such as burpees, mountain climbers, and thrusters can help get your heart rate up and give you more of a cardio benefit from your workout. If you’re extra pressed for time, you can always add a set after your traditional strength training to give yourself a little cardio as well.
Finally, make sure you’re fueling your body correctly before, during, and after each workout. Consuming the right combination of carbs, protein, and healthy fats will help fuel your muscles, prevent fatigue, and support your recovery.
By combining strength training and cardio exercises, you can get the most out of your workouts in the least amount of time. Utilize carefully crafted workouts, appropriate rest times, burner exercises, and proper nutrition, and you can maximize your gains while also improving your overall health.