In the world of health and fitness, strength has taken center stage. Fitness influencers emphasize the importance of strength training form and technique, and the focus on cardio promotion has diminished. Despite these trends, the latest research illuminates the advantages of a well-balanced mix of cardio and strength training. In fact, a blended approach offers health benefits that neither can match on their own. Sharing the benefits of combined training can elevate engagement and foster healthier outcomes.
The Value of a Combined Approach
Regular exercise is crucial for metabolic health, improving blood lipids, blood sugar, blood pressure and reducing body fat. Only recently have comparison studies assessed the outcomes of cardio, strength or the combination. Their results show routines that incorporate both cardio and strength are ideal, capitalizing on many aspects of health. As experts on this topic explain, combined exercise is the most effective choice in improving metabolic and cardiovascular parameters.
Whether individuals combine cardio and strength in one workout or embrace cardio-only and strength-only formats, the key is to include training variety.
Optimal Order
For those who do both cardio and strength in one workout, research highlights the hormonal advantages of cardio before strength. The amount of time and intensity for each will differ based on desired training outcomes.
Cardio-first workouts induce higher human growth hormone levels and in men, measurable testosterone advantages. These anabolic hormones are twin titans of muscle development, so remind those you serve to embrace well-rounded workout routines that start with cardio to help them attain the hormone profiles that support their desire for strength gains.
Cardio can also be incorporated by selecting equipment that targets the lower body before transitioning to lifts for the upper body. For example, programming with indoor cycles or treadmills can precede upper body strength training without muscle fatigue interfering with strength performance.
Combined Training Across the Week
Another approach is to focus on cardio for some workouts and strength for others. This may support higher intensities and offers shorter workout options that may be a better match for those with busy schedules.
Better Outcomes, Better Retention
The changing tides of fitness trends can capture attention, but your role remains — to empower, educate and elevate the experience for all who walk through your doors. Your staff, trainers and fitness instructors play an integral role in guiding member behavior. Share the stories of those who have embraced combination approaches and experienced positive outcomes. In addition, provide ideas for how to combine the two approaches, including sample workouts, personal training insights in newsletters and social media, and through fitness challenges that incorporate both strength and cardio. By shining the spotlight on combination training, routines can be rebalanced in ways that deliver superior health outcomes.
Karlie Intlekofer, Ph.D., is the global research scientist at Matrix Fitness. She can be reached at drkarlie@matrixfitness.com.
