Are you someone who is into strength training but is confused about how much cardio you should be doing? You are not alone! It can be challenging to determine the right balance between strength training and cardio, and there is no one-size-fits-all answer. In this post, we will discuss how much cardio you should do while strength training and provide some tips to help you find the right balance.
As someone who is into strength training, you may have some pain points that you are trying to address. You may be concerned about losing muscle mass, feeling fatigued during your workouts, or not seeing the results you want. Cardio can be an effective way to address these issues, but it is essential to do it correctly to avoid overtraining and injury.
The general recommendation for how much cardio you should do while strength training is to aim for 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week. This recommendation comes from the American Heart Association, and it is a good starting point. However, you may need to adjust this based on your fitness level, goals, and other factors.
So, what does this mean for you? It means that you should aim to include cardio in your routine at least three to four times per week. You can start with 20-30 minutes of moderate-intensity cardio, such as brisk walking or cycling, and gradually increase the duration and intensity as your fitness level improves.
In summary, how much cardio you should do while strength training depends on several factors, including your fitness level, goals, and overall health. However, a good starting point is to aim for 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week. It is also essential to listen to your body and adjust your routine as needed to avoid overtraining and injury.
Personal Experience
As someone who enjoys strength training, I struggled with finding the right balance between cardio and strength training. At first, I was worried that doing too much cardio would interfere with my strength training and cause me to lose muscle mass. However, I soon realized that incorporating cardio into my routine helped me feel more energized and improved my overall fitness level.
I started by adding 20-30 minutes of moderate-intensity cardio to my routine three to four times per week. I would either go for a brisk walk or hop on the stationary bike at the gym. Gradually, I increased the duration and intensity of my cardio sessions, and I now aim for 150 minutes of moderate-intensity cardio per week.
Tips for Incorporating Cardio into Your Routine
1. Start small: Begin by adding 20-30 minutes of moderate-intensity cardio three to four times per week and gradually increase the duration and intensity as your fitness level improves.
2. Mix it up: Try different types of cardio, such as cycling, swimming, or dancing, to keep things interesting and challenge your body in different ways.
3. Don't forget to warm up and cool down: Make sure to include a warm-up and cool-down period in your cardio sessions to prevent injury and improve recovery.
4. Listen to your body: If you feel fatigued or notice any signs of overtraining, such as persistent soreness or decreased performance, take a break and adjust your routine as needed.
Benefits of Cardio and Strength Training
Combining cardio and strength training can provide numerous benefits, including:
- Improved cardiovascular health
- Increased muscle mass and strength
- Improved endurance and stamina
- Reduced risk of injury
- Enhanced weight loss and body composition
Question and Answer
Q: Can I do cardio and strength training on the same day?
A: Yes, you can do cardio and strength training on the same day, but it is essential to plan your workouts carefully to avoid overtraining and injury. You should also make sure to include a warm-up and cool-down period in your routine.
Q: Is it better to do cardio before or after strength training?
A: It depends on your goals and preferences. Some people prefer to do cardio before strength training to warm up their muscles and improve their endurance, while others prefer to do it after strength training to use up their energy reserves and burn more calories. Ultimately, the best approach is the one that works for you and your goals.
Q: How much cardio should I do if I want to lose weight?
A: To lose weight, you should aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week, in addition to strength training and a healthy diet. However, the exact amount of cardio you need will depend on your individual needs and goals.
Q: Can I do cardio every day?
A: Yes, you can do cardio every day, but it is essential to listen to your body and adjust your routine as needed to avoid overtraining and injury. You should also make sure to incorporate rest days and recovery periods into your routine.
Conclusion
In conclusion, incorporating cardio into your strength training routine can provide numerous benefits, including improved cardiovascular health, increased muscle mass and strength, and enhanced weight loss. The general recommendation is to aim for 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week, but you may need to adjust this based on your fitness level, goals, and other factors. Remember to listen to your body, start small, and mix it up to find the right balance for you.
