How to Incorporate Your Strength Training and Cardio

Anyone who works out regularly understands the importance of both cardio and strength training workouts. You might even have designed a schedule that alternates between the two, engaging in cardio some days and strength training on other days. But what if we told you that you could combine the two, and achieve a powerfully fat-burning workout that accomplishes the goals of each separate type of exercise?

Studies have actually shown that a mixed workout program yields better results for heart health, as well as overall health. From a practical point of view, combining your workouts into one dynamic exercise session makes sense for a busy schedule. There’s just one caveat: You must change it up regularly and target different muscle groups to reap maximum benefits.

The first step is to assess your current fitness level and design a workout program that is challenging without overworking your muscles. At first, you might focus more on cardio, with some strength training mixed in, and then gradually increase your weights and repetitions for the strength training parts of your workout. But if you’re more advanced already, you can dive right in, at your current level of ability.

With or without specialized equipment, the following cardio moves can be used to increase your heart rate and start the fat burning process:

• Interval training on a treadmill or ellipse machine
• Cycling on a stationary bike
• Jogging a few laps around the gym’s track, or outside
• Moves like high knees, butt kicks, jumping jacks, speed skaters, or toe taps.
• Jumping rope

Then, mix in your strength training moves for the session, choosing to target certain muscle groups for that day:

• Bench presses
• Lateral raises/pulldowns
• Pushups
• Pullups
• Bicep curls
• Tricep dips
• Squats
• Lunges
• Calf raises
• Deadlifts
• Kettlebell swings

Because cardio exercise boosts heart rate into the fat burning zone, and strength training builds muscle that boosts the basal metabolic rate, combining the two forms of exercise can be a powerful way to lose weight or maintain your weight. The Jacked Up Power Rack is the perfect “companion” for your home workouts, allowing you to have professional-grade equipment that fits perfectly into your garage or spare bedroom.  Contact us if you have any questions or need assistance with ordering.