Resistance training and cardio exercise can in fact co-exist. As a matter of fact, mixing them together creates the perfect time-saving fitness session.
All you have to do is make a few intensity-amplifying tweaks for your existing strength workout and it can drive your heart rate, burn calories and improve your cardiovascular health.
Start with getting more from your workout by following these six strategies that marry weights and cardio. You just might find you are having more fun, too.
Vary Your Rest
The very first way to Boost the heart rate while strength training: Perform each movement back back with as little rest as you can — that is, while maintaining the appropriate form.
After the first round of resistance exercises, rest for 20 minutes. On the next place, rest for 15 minutes; and the third party, pause for a 10-second break.
As your body gets less and less time it taxes your aerobic system. Do take under consideration, because you can’t lift at max weight with this amount of sets, it is usually an exceptional goal for fat loss, rather than rigorously strength gains.
Hold Pictures In Both Hands
Instead of placing all of your effort into single-arm movements for exercises such as rows, curls or extensions, we advise you to pick up two dumbbells or kettlebells.
Then, go to work. Doing upper-body bilateral moves — such as bicep curls with both hands moving at the same time — increases your heart rate more than when focusing on one arm at a time.
Pepper at Plyometrics
Explosive movements — consider squat jumps and jumps workouts — are super effective and efficient for cranking your cardio, while building muscle.
To maximize the payoff of these powerful moves, perform at least 15 repetitions of each exercise. This can keep your heart rate elevated for up to 50 minutes post-exercise, according to one study.
Also, we suggest that you try combining plyo’s with a strength and coordination motion to reduce some of the jarring impact on your body.
Do a dumbbell lateral lunge, followed by a bear crawl, then finish with broad jumps. Take a brief break before cycling through these 3 exercises again.
Lighten Your Load
A conventional strength exercise, you would get a weight heavy enough that you can only do some repetitions for up to 45 minutes.
However, to reach the sweet spot where lifting turns aerobic, select for lighter weights that allow you to perform a set for a couple of minutes.
You will possibly shed the weight altogether and work for longer periods (i.e. go from a weighted squat to simply bodyweight squats).Or, try and grab a pair of five- to eight-pound weights and perform a motion such as dumbbell uppercuts for a single minute.