Understanding Cardiovascular Exercise
Before discussing how much cardio one should do when strength training, it’s essential to understand what cardiovascular exercise is. Cardiovascular exercise, commonly referred to as cardio, is any activity that raises your heart rate and increases blood flow throughout your body. Examples of cardio include jogging, cycling, swimming, and jumping jacks.
Cardio is an essential component of a healthy lifestyle. It improves heart health, increases lung capacity, and helps with weight loss. The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.
Benefits of Cardio with Strength Training
Strength training, also known as resistance training, is any exercise that involves using weights or resistance bands to build muscle strength and endurance. The benefits of strength training include increased muscle tone, improved bone density, and increased metabolism.
While cardio and strength training are often seen as separate activities, they can be combined to create a well-rounded fitness routine. Cardio can improve your endurance during strength training, allowing you to perform more reps and sets. Additionally, strength training can improve your cardio performance by increasing your overall fitness level.
Misconceptions About Cardio and Strength Training
There are many misconceptions about cardio and strength training. One of the most common is that cardio can interfere with strength gains. However, research has shown that cardio can have a positive impact on strength training. A study published in the Journal of Strength and Conditioning Research found that combining cardio and strength training led to greater fat loss and muscle gains than strength training alone.
Another misconception is that cardio is only necessary for weight loss. While cardio can help with weight loss, it’s also important for overall health and fitness. Cardio can improve heart health, lower blood pressure, and reduce the risk of chronic diseases such as diabetes and obesity.
Now that we understand the benefits of cardio and strength training, the question remains, how much cardio should you do when strength training? The answer depends on your fitness goals, current fitness level, and training program.
Fitness Goals
Your fitness goals will determine how much cardio you should do when strength training. If your goal is to improve your overall fitness level, then incorporating cardio into your strength training routine is essential. On the other hand, if your primary goal is to build muscle mass, then focusing solely on strength training may be more appropriate.
Current Fitness Level
Your current fitness level will also play a role in how much cardio you should do when strength training. If you’re new to exercise, it’s essential to start slowly and gradually increase the intensity and duration of your workouts. If you’re already fit, you may be able to handle more cardio than someone who is just starting.
Training Program
The type of training program you’re following will also impact how much cardio you should do when strength training. If you’re following a full-body strength training program, you may want to incorporate cardio on your off days. Alternatively, if you’re doing split training (separating workouts by muscle group), you may want to include cardio after your strength training session.
Recommended Cardio Guidelines
The American Council on Exercise recommends that adults get at least 150 minutes of moderate-intensity cardio per week or 75 minutes of vigorous-intensity cardio per week. If you’re incorporating cardio into your strength training routine, aim for 20-30 minutes of moderate-intensity cardio after your strength training session or on your off days.
It’s important to note that everyone’s fitness journey is unique, and there is no one-size-fits-all answer to how much cardio you should do when strength training. Listen to your body, and adjust your workout routine as needed to achieve your fitness goals.
Conclusion
In conclusion, cardio and strength training are essential components of a healthy lifestyle. Combining the two can help you achieve your fitness goals and improve your overall health. When it comes to how much cardio you should do when strength training, it’s important to consider your fitness goals, current fitness level, and training program. Aim for at least 150 minutes of moderate-intensity cardio per week and incorporate cardio into your strength training routine as needed. Remember, everyone’s fitness journey is unique, so listen to your body and adjust your workout routine accordingly.