Are you someone who has been hitting the gym regularly to build strength and muscle, but still wondering whether you should add cardio to your workout routine? If yes, then you are not alone. Many gym-goers face this dilemma of how much cardio they should do while strength training. In this blog post, we will answer this question for you and provide you with some insights into how cardio can impact your strength training.
When it comes to strength training, the primary goal is to build muscle and increase strength. However, cardio exercises like running, cycling, or swimming have their own benefits like improving cardiovascular health, burning calories, and reducing the risk of chronic diseases like diabetes and high blood pressure. But the question remains, how much cardio should you do while strength training?
The Answer
The answer to how much cardio you should do while strength training depends on your fitness goals. If your primary goal is to build muscle and strength, then you should focus more on strength training exercises and limit your cardio sessions to 2-3 times a week for 20-30 minutes. On the other hand, if your goal is to improve your overall fitness and lose weight, then you can increase your cardio sessions to 3-4 times a week for 30-45 minutes.
It is important to note that too much cardio can interfere with your strength training by reducing your muscle mass and strength gains. Therefore, it is essential to find the right balance between cardio and strength training to achieve your fitness goals.
My Experience
When I started my fitness journey, my primary goal was to lose weight and improve my overall fitness. I used to do cardio exercises like running and cycling for 45-60 minutes, 5-6 times a week, and strength training 2-3 times a week. However, I noticed that I was not seeing significant improvements in my strength gains despite lifting heavier weights. That's when I realized that I needed to reduce my cardio sessions and focus more on strength training. I limited my cardio sessions to 3-4 times a week for 30-45 minutes and increased my strength training to 4-5 times a week. This helped me build more muscle and strength, and I started seeing significant improvements in my overall fitness and body composition.
Cardio and Strength Training: The Pros and Cons
Pros:
- Improves cardiovascular health
- Burns calories and aids in weight loss
- Reduces the risk of chronic diseases like diabetes and high blood pressure
Cons:
- Can interfere with muscle mass and strength gains if done excessively
- Can lead to overtraining and injuries if not balanced properly with strength training
Tips to Balance Cardio and Strength Training
Here are some tips that can help you balance cardio and strength training:
- Set specific fitness goals and plan your workout routine accordingly
- Limit your cardio sessions to 2-3 times a week for 20-30 minutes if your primary goal is to build muscle and strength
- Increase your cardio sessions to 3-4 times a week for 30-45 minutes if your goal is to improve your overall fitness and lose weight
- Include compound exercises like squats, deadlifts, and bench press in your strength training routine
- Make sure to get enough rest and recovery between your workouts
The Bottom Line
So, how much cardio should you do while strength training? The answer depends on your fitness goals. If your primary goal is to build muscle and strength, then limit your cardio sessions to 2-3 times a week for 20-30 minutes. On the other hand, if your goal is to improve your overall fitness and lose weight, then you can increase your cardio sessions to 3-4 times a week for 30-45 minutes. Just make sure to find the right balance between cardio and strength training to achieve your fitness goals.
Question and Answer
Q: Can too much cardio interfere with strength training?
A: Yes, excessive cardio can interfere with muscle mass and strength gains.
Q: How many times a week should I do cardio if my goal is to build muscle and strength?
A: Limit your cardio sessions to 2-3 times a week for 20-30 minutes.
Q: Can cardio help in weight loss?
A: Yes, cardio can aid in weight loss by burning calories.
Q: What are some tips to balance cardio and strength training?
A: Set specific fitness goals, plan your workout routine accordingly, limit your cardio sessions, include compound exercises in your strength training routine, and get enough rest and recovery.
Conclusion of How Much Cardio Should You Do While Strength Training
Cardio and strength training both have their own benefits, but finding the right balance between the two is crucial to achieving your fitness goals. Whether your goal is to build muscle and strength or improve your overall fitness and lose weight, make sure to plan your workout routine accordingly and find the right balance between cardio and strength training.
