When it comes to achieving optimal fitness and maintaining a healthy lifestyle, there's a perennial debate between cardio and strength training. Some people swear by the benefits of cardiovascular exercises, while others believe that strength training is the key to a strong and sculpted physique. But here's the truth: you need both cardio and strength training in your fitness routine to reap the maximum benefits and achieve a well-rounded level of fitness. In this blog, we'll delve into the reasons why combining both cardio and strength training is essential for your overall health, fitness goals, and long-term well-being. Get ready to discover the power of a balanced exercise regimen that incorporates the best of both worlds.
What is Cardio Training?
Cardio refers to cardiovascular exercise, which is any type of exercise that gets your heart rate up and increases your breathing rate. Examples of cardio include running, cycling, and rowing.
What is Strength Training?
Strength training is exercise that focuses on building and strengthening muscles through resistance or weight training. Examples of strength training exercises include lifting weights, doing push-ups, and using resistance bands.
Benefits of Combining Strength Training and Cardio
Here are 5 benefits of combining strength training and cardio that can persuade office workers, housewives, and seniors:
Help You Increased energy levels: Cardio and strength training can improve cardiovascular health, increase endurance, and build muscle strength, resulting in increased energy levels throughout the day.
Combining weight and cardio helps you lose weight faster
Combining weight and cardio exercises can help you lose weight faster than doing cardio or weight training alone. This is because weight training helps build lean muscle mass, which increases your resting metabolic rate, allowing you to burn more calories throughout the day. Cardio, on the other hand, burns calories during the exercise itself. By combining the two, you can create a calorie deficit while also building muscle, leading to faster weight loss and improved body composition.
Your risk of injury will be reduced
Strength training can help increase bone density which can be especially beneficial for seniors as it can help prevent osteoporosis, a condition which weakens bones and makes them more prone to fractures. By engaging in regular strength training, seniors can help maintain their bone density and reduce their risk of injury.
Enhanced Muscle Tone
Strength training is key to sculpting and toning your physique. While cardio alone can help you lose weight, adding strength training exercises helps shape and define your muscles. By building lean muscle mass, you can achieve a more toned and athletic appearance.
Improved Strength and Stamina
Cardio exercises improve cardiovascular fitness and endurance, allowing you to engage in activities for longer durations without feeling fatigued. Strength training, on the other hand, enhances muscular strength, power, and overall physical performance. Together, these two types of exercise improve your overall strength and stamina, enabling you to tackle daily tasks and physical activities with ease.
It's important to combine both cardio and strength training in your fitness routine because they work together to improve overall health and wellness. Cardio helps to improve heart health, increase endurance, and burn calories, while strength training helps to build and tone muscles, increase bone density, and improve balance and stability. By combining the two, you can achieve better results and reach your fitness goals more effectively.
How to combine cardio and strength training?
Combining cardio and strength training can be easily achieved by incorporating a variety of exercises and equipment. Here's how you can use the 2IN1 Walking Pad Foldable, exercise bike, rowing machine, dumbbells, and resistance bands to create an effective workout routine:
Warm-up with Cardio: Start your workout session by using the 2IN1 Walking Pad Foldable treadmill . Walk or jog on the treadmill to elevate your heart rate and warm up your muscles. This will prepare your body for the upcoming strength training exercises.
Circuit Training: Create a circuit workout that alternates between cardio and strength exercises. For example, perform a set of exercises using the indoor exercise bike, such as cycling at a moderate to high intensity for a certain duration. Follow it up with a set of strength exercises using adjustable dumbbells and resistance bands, such as squats, lunges, bicep curls, shoulder presses, and rows. Repeat the circuit for a specific number of rounds.
HIIT (High-Intensity Interval Training): Incorporate HIIT workouts using the rowing machine. Row at maximum intensity for a short duration, followed by a period of active recovery or rest. Repeat this pattern several times to challenge your cardiovascular system and improve overall fitness.
Strength Training Supersets: Use dumbbells and resistance bands to perform strength exercises targeting different muscle groups. Combine exercises like chest presses, tricep dips, bent-over rows, and lateral raises in supersets. Perform one set of each exercise back-to-back with minimal rest in between. This method helps optimize your workout time and keeps your heart rate elevated.
Cool Down with Cardio: Finish your workout by returning to the 2IN1 Walking Pad Foldable treadmill. Use it for a light jog or brisk walk to gradually lower your heart rate and allow your body to recover.
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Remember, by combining cardio and strength training and using the right accessories, you can take your workouts to the next level and achieve the results you desire.