The Balance between cardio and strength training: How to find the middle ground for your fitness goals

One of the key components of an effective training plan is the right balance between cardio and strength training. Often, people focus on one type of exercise while neglecting the other, which can affect their ability to achieve fitness goals. In this article, we will discuss why it's important to combine cardio and strength workouts, how it impacts the body, and how to create the ideal training plan.

What Are Cardio and Strength Training?

Cardio training – these are physical exercises that increase heart rate and improve the functioning of the cardiovascular system. This includes running, walking, swimming, cycling, and interval training. Cardio is effective for burning calories, increasing endurance, and improving overall heart health.

Strength training – these are exercises aimed at increasing strength and muscle mass. They include weight training, machine workouts, or using one’s own body weight. Strength training strengthens muscles, increases metabolism, and promotes fat burning even at rest.

Why Is It Important to Combine Cardio and Strength Training?

1. Variety of Physical Loads
   Combining cardio and strength training allows for balanced development of all body systems. Cardio improves the function of the heart and lungs, while strength exercises strengthen muscles, ligaments, and bones.

2. Improvement of Body Composition
   The combination of two types of training helps burn fat while simultaneously building muscle mass. The body becomes more toned and defined, and a healthy metabolism is maintained.

3. Support for Heart and Vascular Health
   Cardio training helps lower bad cholesterol levels, reduces the risk of cardiovascular diseases, and improves blood circulation. Together with strength training, which strengthens muscles, this contributes to overall health enhancement.

4. Injury Prevention
   Strength training strengthens joints and ligaments, reducing the risk of injury during cardio. For example, strong leg and knee muscles help prevent injuries while running.

Fitness based on martial arts, or "knockout training," is gaining popularity among those who want to combine physical activity with the development of strength, endurance, and self-control. Learn more in the article "Knockout Training: Everything You Need to Know About Fitness Based on Martial Arts Techniques".

How to Properly Combine Cardio and Strength Training?

1. Define Your Goals

First of all, it’s important to determine what you want to achieve. If your primary goal is weight loss, you will need more cardio workouts to burn calories, but don't neglect strength exercises to maintain muscle mass. If you aim to increase muscle mass, focus on strength training while adding cardio for heart health.

2. Create a Balanced Training Plan

To effectively combine both types of loads, follow these recommendations:

• 3-4 days of strength training per week, focusing on different muscle groups.
• 2-3 days of cardio (running, swimming, cycling, or interval training) to improve endurance.

3. Interval Training as a Compromise

If time is short, a great option could be high-intensity interval training (HIIT), which combines cardio and strength exercises in one session. This allows you to burn fat quickly while simultaneously strengthening muscles.

4. Separate or Combine Workouts

There are two approaches to combining cardio and strength training:

• Separate workouts – do cardio and strength training on different days. This allows you to fully focus on each type of exercise.
• Combine workouts – start with strength exercises and then add 20-30 minutes of cardio. This allows you to burn more calories and maintain muscle mass.

What to Consider?

• Recovery Time
  Don't forget about recovery between workouts. Your body needs rest to prevent overtraining and injuries.

• Proper Nutrition
  Strength training requires increased protein intake for muscle growth, while cardio training requires the right balance of carbohydrates to maintain energy.

We at Mixsport believe that a balanced combination of cardio and strength training is key to achieving the best results in fitness. The right approach will help you maintain health, improve physical condition, and achieve fitness goals, whether it’s weight loss, muscle gain, or increasing endurance.