As personal trainers, we know that exercise is a key component of a healthy lifestyle. But when it comes to designing an exercise program for clients, it’s essential to incorporate both cardio and strength training. Here’s why both types of exercise are important, and how we help current clients achieve their fitness goals by including both in their workouts.
Cardiovascular exercise, or cardio, is any type of exercise that raises your heart rate and increases your breathing rate. This can include activities like running, cycling, swimming, or brisk walking. Cardio is important because it strengthens your heart and lungs, and can help reduce your risk of developing chronic diseases like heart disease, stroke, and diabetes.
Strength training, on the other hand, focuses on building muscle mass and improving muscular strength and endurance. This can include exercises like weightlifting, resistance band training, or bodyweight exercises like push-ups or squats. Strength training is important because it can help improve your balance and coordination, reduce your risk of injury, and improve your overall quality of life.
But why is it important to include both types of exercise in your workout program? Here are some key reasons:
Improved cardiovascular health
Cardio is great for improving your cardiovascular health, but it’s not the only way to do it. Strength training can also help improve your heart health by reducing your blood pressure and cholesterol levels. And when you combine strength training with cardio, you get even more cardiovascular benefits.
Increased muscle mass
Strength training is essential for building muscle mass, which can help improve your metabolism and burn more calories throughout the day. This can be especially important as you age since muscle mass tends to decrease over time.
Better bone health
Strength training is also important for maintaining strong bones. As you age, your bones can become weaker and more prone to fractures, but strength training can help slow down this process and keep your bones strong and healthy.
More effective weight loss
While cardio is great for burning calories, strength training can also be effective for weight loss. When you build muscle mass, you increase your metabolism, which means you burn more calories even when you’re not working out.
So how can you incorporate both cardio and strength training into your workout program? Here are some tips:
Plan your workouts in advance
One of the keys to a successful exercise program is planning. Due to the CNS (Central Nervous System) stimulation and subsequent fatigue, it’s recommended that strength training occurs before cardiovascular exercise.
Mix it up
Variety is the spice of life, and it’s also important for a successful exercise program. Mix up the priority of the day by focusing on different muscle groups or regions of the body, such as upper body and lower body on separate days with a third day focused just on cardio.
Don’t forget about rest and recovery
Rest and recovery are just as important as exercise when it comes to achieving fitness goals. When we work out, we cause small tears in our muscles that need time to repair and grow stronger. Without adequate rest and recovery time, we risk injury and hinder our progress toward achieving optimal health and fitness.
Make it fun
Exercise doesn’t have to be a chore. Find ways to make your workouts fun and enjoyable, whether that’s by incorporating music or trying out new exercises. Bored of doing barbell squats? Try Bulgarian Splits squats instead to keep the challenge and engagement high!
In conclusion, incorporating both cardio and strength training into your workout program is essential for achieving optimal health and fitness. By creating a well-rounded exercise program that includes both types of exercise, you can achieve your fitness goals and improve your overall quality of life dramatically.