A Good Workout Incorporates Cardio & Strength

Whether your workout takes place in a gym or at home, the key to a successful session is combining cardio activity and strength training.

An optimal workout means more than bulking up with free weights or running marathons on the treadmill. Even when you’re motivated to hit the gym, you may still be inclined to head straight to your comfort zone, whether it’s the machines or the mats. But in order to make your workout count toward optimal weight loss, you’ll want to mix cardio exercise with strength training.

What are the benefits?
Combined cardio and strength training are more effective than cardio exercise alone, says Richard Cotton, M.A., a spokesman for the American Council on Exercise, in Shape magazine.

Cardio activity is responsible for increasing your heart rate, burning calories, and many other health benefits, while strength training builds healthy muscles, increases metabolism, and aids in fat loss. For an optimal workout, cardio and strength training should go hand in hand.

What should a program look like?
According to the Centers for Disease Control and Prevention, a standard approach to physical activity, for most adults, should include 150 minutes of aerobic exercise and muscle-strengthening activities at least twice a week. An optimal plan might be to alternate three days of cardio activity with two days of strength training sessions, although studies suggest that combining weight-lifting and aerobic activity in one session will not negatively impact your muscles. There’s no one right routine for everyone!

For a more in depth look at a sample program, and tips for effective cardio and strength training exercises, take a look at this Trainer Q & A. Here are just a few examples:

Types of Strength Training

  • Lifting weights
  • Resistance bands
  • Gardening
  • Yoga
  • Calisthenics
  • Medicine Ball

Types of Cardio

  • Running or Jogging
  • Walking
  • Dance or Aerobics
  • Swimming
  • Gardening
  • Yoga

The journey toward a healthier lifestyle begins with an effective weight loss and wellness program. With an individualized approach, Dr. Garcia can help you get started today! Visit our website to schedule your no cost consultation.

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