What type of cardio training will compliment my strength training?


You can incorporate cardio into your strength training with a couple of options. First, you can decrease the rest period in between sets of resistance training, which is commonly referred to as circuit training, where you perform a series of exercises (in this case, strength training exercises) in a row called a circuit, and then rest once you complete that series of exercises, you can repeat the circuit 1-2 more times for a total of 3 times. 

Another option you can do to incorporate cardio into your strength training routine is to do interval workout, this can be done by performing one or more strength training exercises followed by a bout of cardio, whether a 5-15 minute walk, jog or run on the treadmill, elliptical or Stairmaster followed by strength training and then repeat cardio one to two more times.


So there are so many things you can do to compliment your strenght training.  For most people they do their strength training and cardiovascular training seperately.  Now there is nothing wrong with that however you can change it up by doing the both at the same time.  While some gyms offer classes that incorporate light weight training and cardiovascular training, some take boot camp classes or build one of your own.  By limiting your rest peroid in between sets will not only increase your heart rate but build up your cardiovascular.  Doing 3-4 exercises back to back without any rest peroid will get the heart pumping.  On the other hand you can also try interval training where you do a low intensity workout matched with a high intensity workout.  However bottom line here is whatever your goals are will determine what your workouts should be like.  Try to see a fitness professional first to make sure you are on the right track for your goals.

Depending on your goals and fitness, some high impact cardio training such as top end sprinting, walking/running treadmill at higher inclines, running or biking up hills, and incorporating a faster pace during your strength training workout, will not only compliment, but enhance your overall strength conditioning.

Be sure to monitor your heart rate during your cardio training so as not to over stress your heart and body.  Higher impact cardio training, done 1 to 3 times per week, will challenge the threshold of your maximal heart rate or zone 3.

Any type of cardio training will compliment your strength training. I prefer to do combination training or what I like to call cardio-resistance training. How much cardio you do depends on what your goals are. My goal right now is weight loss so I do more cardio than resistance but if your goal is muscle mass then you want to do more resistance then cardio. If you want to maintain your muscles and weight then you will want to balance out the two.

Biking, rowing, indoor cycling, dancing, swimming, tennis, walking, running, etc.. all compliment strength training beautifully!  Strength training will always be enhanced when paired with cardiorespiratory training that focuses on both aerobic and anaerobic fitness.  Just choose something that you’ll enjoy doing and then do it!

This really depends on your goals and physical capabilities. Really, any cardio training can compliment your strength training, but depending on your goals will dictate how much cardio you perform and how you perform it. If you goal is to build a large amount of muscle, then you're going to want to make sure that the calories you ingest go toward the building of that muscle tissue versus being used during cardio training. However, it is still a good idea to incorporate some cardio into your training program to get the cardiorespiratory benefits of cardio training. So in this case, more time should be spent performing strength training and less on cardio training. If fat loss is your goal, both cardio training and strength training are important, but in this case you may want to spend more time performing cardio training and less on strength training. Or if you don't have a lot of time and you want to the most bang for your buck, you can perform circuit training by performing a series of strength training exercises one after the other with minimal rest. This keeps you moving to you receive the cardiorespiratory benefits while at the same time your helping improving muscle strength.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.