Trainer Tuesdays: What is the right combination of strength training and cardiovascular exercise? Brought to you by the personal trainers at Fitness Together Brecksville

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

What is the right combination of strength training and cardiovascular exercise?

Personal Trainer Monika Cotter working with a client

Monika Cotter: For anyone just starting an exercise program they may wonder how many days should be dedicated to strength training and how many days to cardiovascular exercises. There is no right or wrong answer and it also depends on what your goals might be. The usual suggestion is that cardio should be performed 3 days per week for at least a half hour and two days a week should be strength training for at least 45 minutes. Those days should not be set in stone though. There are some crazy ideas of mixing it all together. Sometimes after a strength session you may decide to do 10-15 minutes of cardio or incorporate cardiovascular exercises into your workout for the day by doing timed cardio drills or plyometric moves. You just have to find out what works for your life, goals, fitness level and try to enjoy it----have fun!

Justin Traft: A complete workout needs to mix weight training and cardio routines. There is some debate as to whether or not performing cardio before or after weight training is more effective; however, while you can perform both routines on the same day it is better to alternate days. True key fact: weight training is important for your metabolism and your muscles. As you build muscles you increase your metabolism and strengthen your core. Muscles are important for your total skeletal structure. Not for just working out but for day to day movement as well as overall functionality in life. The worst idea out there is Let’s only do core and cardio. Okay, but then you’re going to walk around like a skeleton with flab and no muscle. Beneficial down the road? I think not! Don't get me wrong cardio fitness is great. It helps your heart pump the blood more efficiently, so it can reduce heart disease and lower high cholesterol and blood pressure. A smart choice would be to break it down like this--- Strength training days should consist of 3 to 4 times a week at least. Some may choose to do more if they are desiring a certain goal. Cardio shoot for days that you’re not strength training possibly 3 times a week. Always remember to at least give your body one day where it is at complete rest for maximum recovery. Remember working out is not a hobby it’s a lifestyle. Embrace it!

 Jessica Regula: In leading a healthy and active lifestyle, balance is very important.  You have to find a balance between nutrition, exercise, and relaxation.  You also need to find a balance between strength training and cardio. There is no "right" combination of strength training and cardiovascular exercise that works for every one, as it depends on your main goal.  If you are looking to train for a marathon, you will need to have more cardiovascular training in order to work on your endurance.  If you are trying to build a lot of muscle mass, you will want to keep some cardio, but not the same level.  The American Heart Association recommends at least 25 minutes of vigorous aerobic activity at least 3 days per week in order to stay a healthy adult. My suggestion is to find what works best for you, your goal, and your schedule!

Personal Trainer Adam Teplitz getting in his cardio

Adam Teplitz: For a workout program to be effective, it needs to mix strength training and cardio. The right combination of the two can be somewhat of a gray area. Weight training should be performed at least three days a week. It's important to not work the same muscle group two days in a row. You always want to rest a muscle for 48 hours to give it ample time to repair.
Cardio exercise should also be done at least three days a week. You can safely do some type of cardio every day of the week. It's best to alternate days when it comes to weight training and cardio though. Strength train on Monday, cardio on Tuesday, strength train on Wednesday, cardio on Thursday, strength train on Friday, cardio on Saturday, and rest or cardio on Sunday.
You can experiment with different routines to find what works best for you.

Steven Madden: The right combination of cardiovascular exercise and strength training starts with 7 days a week of cardio.  That's right, each day, everyday. Then strength training should be done between three and four days a week.  Now I don't mean run ten miles a day.  On days when you don't strength train, do a hard cardio workout, like a long run or hill intervals.  On days when you do strength train, walking for an hour at a light pace will do wonders.  You can even walk on hard cardio days for a little more exercise, but I would keep a large space between both exercises.

Kelly Bailey:  You won't like my answer, but the right combination of strength and cardio is dependent on the individual. There is no one-size-fits-all, cookie-cutter answer here. Both forms of exercise are important. The amount of strength training versus cardio training you do really depends on your fitness goals. If your goal is to run a marathon, your focus will be more on the cardio side of the coin, with strength training added in to help prevent injury. If you are looking to win a bodybuilding competition, you're going to be heavy on the weight training, while performing very little, if any cardio. If you are (like most folks) just looking to get and stay healthy, and maybe shed a few excess pounds, you'll be somewhere in between those extremes. The real bottom line is to get moving! It may be cliché, but the best exercise is going to be whatever you're most likely to do consistently.

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