Cardio or resistance? The best cardio and muscle workout schedule

Whenever we go to the gym, we see that instructors have different opinions about the best training programs, and each has their own reason depending on the goal of the exercise. People who like aerobic exercise (cardio) spend most of their time running and jumping. Lose weight and strengthen the heart muscle, while others are interested in exercise. Resistance, whether by lifting weights, push-ups or squats, but is it possible to combine the advantages of both systems without the disadvantages?

Cardio or Weights: Which System is Better?

Cardiovascular diseases are a leading cause of death globally. More than 4 out of every 5 people die from cardiovascular disease, and the World Health Organization reports that approximately 17.9 million people die from heart disease each year globally.

While the World Heart Report, published at the World Heart Summit 2023, has indicated a jump in the number of deaths from cardiovascular diseases globally over the last 30 years, from 12.1 million deaths in 1990 to 20.5 million in 2021.

But the good news is that about 80% of heart attacks and early strokes can be prevented by getting at least 150 minutes a week of high-intensity aerobic exercise, such as: swimming, running and jumping, or 5 hours of simple exercise. . As in walking. According to the recommendations of the American Heart Association.

It is a simple and guaranteed solution for those who want to be healthy, no matter what their age, but shouldn't we pay attention to the muscles to ensure that in old age we have the best shape of our bodies and joints. I have minimal pain. Pain?

Muscle strengthening exercises help combat osteoporosis.  (German News Agency
Resistance exercise alone has no benefit for the heart (German News Agency)

There was no answer to this question until last January, until researchers at Iowa State University led one of the longest and largest supervised exercise trials to find the best exercise program.

The experiment involved 406 participants aged 35 to 70, all of whom suffered from obesity and high blood pressure and were at increased risk of heart disease.

The experiment lasted for a year, with participants divided into 4 groups. The first group did not exercise, the second did only aerobic exercise, the third did only resistance exercise, and the last group combined aerobic and resistance exercise.

The results indicate that dividing 150 minutes per week between aerobic exercise and resistance training reduces the risk of heart disease to the same extent as aerobic exercise alone. While comparing the condition of this group to the previous group, resistance exercise alone did not provide any benefit to the heart.

What is the best exercise program?

It is beneficial for you to follow any exercise program, as long as it includes cardio and strength exercises without requiring extra time, but you should pay attention to the following tips:

Change the order of your exercises

The benefits of cardio and resistance exercises can be combined by doing each in a separate session, or combining them in one session.

Fitness experts report on the Prevention Health website how to combine both systems in one session twice a week. You can start with cardio exercises for half an hour on the first day, followed by strength exercises, and change the order in the next session.

Changing the order of your exercises will help you work harder on both systems at least once a week. But if your primary goal is to strengthen the cardiovascular muscle, or to increase muscle mass, start your training with exercises that meet your primary goal, because you will not be able to perform the next training with the same efficiency.

150 minutes of moderate-intensity cardio weekly is essential to prevent heart disease (Pixel)

How many minutes do you exercise per week?

Nicole R confirmed. Keith, a professor of kinesiology at Indiana University, said in a New York Times report that you should do 150 minutes of moderate-intensity cardio weekly, which leaves you exhausted but you can talk during it. However, if you exercise while you are unable to talk because you are out of breath, that is exercise. High intensity, and then you can reduce your weekly minutes to just 75 minutes.

Keith did not specify the duration of the resistance exercises, but recommended lifting light weights for 3 sets of 8:10 repetitions to maintain your muscle strength. If you want bigger muscles, lift heavier weights for 3 sets, with fewer repetitions.

How to avoid burnout?

If you decide to combine cardio and strength exercises in one session, pay attention to the intensity of the exercise and combine high-intensity exercise with low-intensity exercise, as vigorous exercise increases the risk of injury. .

If you lift weights twice a week, and there is no opportunity to distribute your basic and accessory muscles, you can perform upper back exercises in one session, and lower back exercises in a separate session. , and can connect more than one muscle in a group.

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