Combining cardio and strength training is the optimal method to help improve heart and lung health, protect bone density, stabilize blood sugar and increase life expectancy.
According to recommendations, adults should achieve at least 150 minutes of moderate-intensity cardio exercise per week, 75 minutes of high-intensity exercise or combine both forms. At the same time, spend 2 days or more on muscle-strengthening activities focused on the main muscle groups.
Flexible changes in weekly exercises help stimulate the body in many different ways, bringing comprehensive benefits to physical strength. While cardio exercises such as walking, jogging or swimming help enhance heart and lung function along with endurance, strength training plays a role in strengthening muscle groups and maintaining and improving bone density.
In particular, the parallel combination of strength training and cardiovascular exercise brings clear changes in body mass index (BMI), average blood sugar index, blood pressure... Not only that, maintaining these 2 forms of exercise simultaneously also contributes to prolonging the life of the exerciser.
To start including both types of exercises in the weekly schedule, beginners should start with at least 1 day of weightlifting and 2 days of cardio, then gradually increase the weight as the physical condition adapts better, aiming for the goal of at least 2 days of strength training and 5 days of aerobic activity with each session lasting at least 30 minutes.
For those who have maintained regular exercise habits for a few months or more, a suitable template schedule can be divided: Monday, Wednesday and Saturday full-body strength training; Tuesday and Friday 30 - 60 minutes for cardio; Thursday complete rest; Sunday for active recovery by relaxing walking or gentle yoga.
Practitioners should also alternate cardio forms such as brisk walking, jogging, swimming because the best exercise program is the program you can persistently pursue for the next 6 months.
