Whether you’re trying to become as fit as possible, lose some weight, or are trying to get healthier, you probably already know the importance of alternating cardio and weight training days. Switching between the two is ideal because you’re losing weight and improving your cardiovascular system one day, and strengthening your muscles the next.
The real question is: how do you successfully alternate those days? Keep reading to learn more as our experts walk you through a number of suggestions.
Alternating Cardio and Weight Training Days
To get the most benefits out of each workout, it’s important to alternate cardio and weight training days. Sure, you could attempt to get both done in one single trip to the gym, starting with cardio and ending with weight training, but this won’t give you the workout you need to hit your fitness goals.
Why? Well, the most important roadblock is that you’ll get tired. This prevents you from getting in a full workout. If you start with cardio, you may have to cut your weight-lifting regimen short due to fatigue. On the contrary, if you start with weight lifting, you may not be able to get in your full cardio routine.
If you want to meet your weight loss goals, you’ll need to switch between cardio and weight training when you work out. Set up a routine that consists of several days of one and then a few days of the other. (We’ll get into this more a little bit later.)
Allowing For Recovery Time
When you lift weights, you’re making tiny little microscopic tears in your muscles. As these tears heal, your muscles get larger and stronger. However, this process requires a bit of downtime.
If you routinely head to the gym and lift weights daily, then you aren’t giving your body the time it needs to heal. As a result, you risk injuring yourself, forcing you to stop your exercise routine until you’re cleared to head back into the gym.
By switching off your cardio and weight training days, you’re giving your body some recovery time. Cardio doesn’t use the same muscles as weight training, and if there is any overlap in muscle groups, the workouts are different enough for it not to really matter as much.
It’s not the same as doing the same workout every day. This means that when you alternate your workouts based on the day, you’re helping your body heal properly, and you’ll get the most out of every trip to the gym.
Cardio Days
In case you didn’t know, cardio, also known as cardiovascular exercise, is designed to give your heart and lungs a workout. By exercising your cardiovascular system, you’re strengthening them, making you healthier overall.
In addition, cardio helps you lose weight, especially when combined with a good, healthy diet full of vegetables, lean meats, and fruits. Which exercises are considered cardio? There are many of them to choose from.
Some of the most popular include:
- Spending Time on a Treadmill – Treadmills are incredibly popular because they allow you to customize your workouts. You can set the incline, speed, and more, ensuring you get a cardio workout that meets your needs. Even better, treadmills are indoors, so you won’t have to worry about the weather.
- Using an Elliptical Machine – Designed to give you a low-impact workout (great for those with knee and hip problems), an elliptical machine exercises your arms and legs at the same time. While you might have to ramp up the pace to get your heart rate in the right spot, it’s a good alternative to a treadmill.
- Using an Exercise Bike – Another great low-impact option, an exercise bike, is exactly what it sounds like: a stationary bike that stays in one place, allowing you to get in a workout without heading outdoors. Like treadmills, exercise bikes have customizable difficulty settings, so you can ensure that you get in a good workout.
- Swimming and Water Aerobics – If you prefer to spend time in the pool, swimming and water aerobics are good options. Both can give you a full-body cardio workout, even more so than the other options, because you’re working against the water, helping you get in a better workout.
- Running or Jogging – These are cardio exercises that you can do outdoors, either on a trail, track, or even around your neighborhood, as long as you don’t have to deal with a lot of traffic. Either way, if you’re a beginner to exercise, you might want to start a bit slower and work your way up to running or jogging. However, these cardio activities will do the trick if you're in decent shape.
- Walking – Did you know that the simple exercise of walking has some cardiovascular benefits? Sure, you’re moving at a slower pace, but it still counts. And if you’re just getting back into the habit of working out after a long period of rest, then walking is an ideal way to start. Plus, once you’re back in a routine, you can move up to speed walking and possibly even jogging as long as you’re comfortable.
- Biking – Like riding an exercise bike, only outdoors, spending time on a bicycle is a fun form of cardio. You’ll have to work on your balance, but you can choose which speed to ride at, as well as which trails you want to ride on, allowing you to customize the difficulty level of the exercise. Plus, there’s nothing quite like spending a beautiful outdoor day on a park trail, even if you’re exercising simultaneously.
It’s important to add cardio to your workout routine to lose weight and make your body stronger overall. If you don’t do any cardio and simply stick to weight training, you may not see the physique you want because your muscles won’t be as visible.
Weight Training Days
Cardio is important, but if you also want to bulk up your muscles, you must spend some time weight training. Lifting weights is an exercise anyone can do, as long as they use the proper form and do not push themselves too hard. You don’t want to lift anything too heavy and injure yourself.
When it comes to weight training, you have two main options:
- Free Weights – Free weights are the types that you see bodybuilders use. They consist of a weight bench, as well as several barbells and hand weights. This form of weightlifting may seem intimidating, but anyone can do it.
- Weight Machines – Weight machines are a bit easier to use. Each exercises a different muscle group, and you can set the weight limits where you want them. You may not get in a full-body workout as you would with free weights, but they work just fine.
Setting Up a Schedule
Now that you know the importance of alternating your cardio and weight training days and know what both types of exercises look like, it’s time to set up your schedule. You have several options here, including something very important: rest days when you won’t be in the gym.
Before determining your workout schedule, you need to ask yourself an important question: is building muscle or cardio more important? The response will help you determine which exercise to do more during the week.
Here are several schedule options to choose from:
Cardio Emphasis and Some Weight Lifting
If your main goal is to get into shape and lose weight, then you should spend one additional day per week on cardio. Since you’re alternating the two workouts, you’ll do three days of cardio (for example, Monday, Wednesday, and Friday) and two days of weight lifting (Tuesday and Thursday.) Then, you’ll take the weekend off to recuperate.
Weight Lifting Emphasis and Some Cardio
This particular workout is similar to the one described above, only with switched days. You’ll spend three days on weight lifting (again, Monday, Wednesday, and Friday), two days on cardio (Tuesday and Thursday), and two days off.
Alternating Cardio and Weight Training Days
Now that you know just how important it is to switch your workout based on the day, doing cardio one day and weight training the next, your next goal is to get into the gym and start exercising!
If you have any questions about this or anything else, please contact us.
Sources:
How Should I Mix Weight Training and Cardio? | Exercise
Weights vs. Cardio: Keep Them Separate or Combine? | Scientific American
Here’s What a Balanced and Effective Weekly Workout Plan Actually Looks Like | Self
About Author: Mario Mendias
