How to Incorporate Cardio into Weight Training Cardiovascular exercise is a cornerstone of a healthy lifestyle. It strengthens your heart, boosts your endurance, and burns calories, making it an important part of your fitness routine and gives you all the more reasons to incorporate cardio into weight training. Incorporating cardio into your weight training routine doesn’t have to feel like a chore—with a little creativity and variety, it can become an enjoyable and rewarding part of your week.
Why Cardio Matters Cardio, short for cardiovascular exercise, is any activity that increases your heart rate and keeps it elevated for a sustained period. Regular cardio offers a host of benefits:
Improved Heart Health Strengthening your heart muscle reduces your risk of heart disease.
Enhanced Endurance Activities like running, swimming, or cycling improve your stamina over time.
Mood Boost Cardio releases endorphins, your body’s natural feel-good chemicals, helping to combat stress and anxiety.
Calorie Burn Cardio burns calories and is a great way to create a calorie deficit for weight loss or maintenance.
The American Heart Association recommends at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio per week. But how can you make incorporating cardio into your weight training schedule something you look forward to instead of avoiding?
Mix It Up Variety is the key to keeping your cardio routine fresh and engaging. If you’re tired of doing the same activity every day, here are a few ideas to mix things up:
High-Intensity Interval Training (HIIT) Alternate between short bursts of intense activity and brief rest periods. For example, sprint for 30 seconds, then walk for 1 minute. Repeat for 15-20 minutes for a quick and effective workout.
Group Classes Join a dance cardio, spin, or kickboxing class. The energy of a group and the guidance of an instructor can make cardio feel less like exercise and more like fun.
Outdoor Adventures Swap the treadmill for an outdoor trail. Activities like hiking, biking, or even kayaking can provide both a workout and a refreshing change of scenery.
Start Small If you haven’t incorporated cardio into your weight training routine yet, start small to avoid burnout or injury. Begin with 10-15 minutes of walking, jogging, or cycling, and gradually increase your time and intensity as your endurance improves. Consistency is more important than intensity when you’re starting out.
Do What You Love The best type of cardio is the one you’ll stick with. Experiment with different activities until you find what you genuinely enjoy, whether it’s swimming laps, dancing, or even jumping rope. When you’re having fun, cardio feels less like a workout and more like a treat for your body.
Rest Up Recovery is just as important as the workout itself. Stretching, foam rolling, and staying hydrated can help prevent soreness and improve your overall performance. Schedule rest days to allow your body to heal and recharge.
Incorporating cardio into your weight training routine might feel overwhelming at first, but it doesn’t have to be. Start with small, manageable steps, and don’t be afraid to try new things. If you need extra support, our trainers are here to help you find the perfect cardio routine to meet your fitness goals. Whether you’re looking for a structured plan or need guidance while getting started, our expert trainers can provide the support you need. Trial a session on us to get started!
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