Cardio Question

Madhatster

The American Heart Association recommends getting a minimum of 150 minutes of cardio exercise per week. Heart disease runs in the family so keeping my heart healthy is as important to me as losing the weight and building muscle. So, I asked my trainer how he recommends incorporating my cardio into my strength training and he looked at me like I was crazy. He said he’d never even heard the recommendation to get 30 minutes of cardio 5 days a week. I was shocked he didn’t know this and doesn’t incorporate cardio into any of his training sessions. Needless to say, my question wasn’t answered. How do y’all fit cardio in to you strength training routines? Do you do cardio before lifting, after, or on alternate days? Any advice?

quiksylver296

I do very minimal cardio. I do go for walks on my morning, lunch and afternoon breaks at work. Maybe 2 sessions of cardio of 15-30 minutes at the gym, if I'm super accomplished that week.

rdevol

You could consider alternating strength and cardio in circuits, like Curves used to do (and may still do - I'm not sure). Or do some jumping in place or jump rope between sets when you are lifting to help keep your heart rate more elevated while lifting.

skydiveD30571

Keeping your heart rate up during your lifting sessions is a great way, and you'll be surprised how much it helps your endurance. Keep the resting time between sets at a minimum, incorporate small circuits into your workout plan, do some sort of cardio activity (abs, walk/jog, etc.) between sets. All good ways to do it. I do very little devoted cardio sessions.

cwolfman13

First off, it's 150 minutes of moderate exercise...it doesn't specifically say it has to be cardio. Resistance training is going to give you some cardiovascular benefits as well.

I personally lift 2x per week (3x per week in winter) and cycle 4 days per week on non lifting days (3x per week in winter).

I don't know any trainer who specifically incorporates cardio into their training sessions...my trainer tells me to do it, but I do it on my own...I don't need to give him money to watch me play on a treadmill.

NorthCascades

"Get a bike. If you live, you won't regret it."

AliceDark

It really depends on the individual trainer, their style and their areas of expertise. Because of my exercise preferences, if I were to hire a trainer to do actual gym sessions with me, it would be someone who specializes in lifting. I'd be irritated if that trainer incorporated any cardio into my sessions, because I'd be paying them to stand there and watch me do something that I'm capable of doing on my own.

TeaBea

I keep strength training and cardio separate. For me it's about doing the thing that I will do most consistently. I know some people like to combine cardio & strength (Jillian Michaels 30 Day Shred is popular)......but I can't stand jumping jacks, or jogging in place.

I agree with Wolfman & Alice.......don't pay a trainer for cardio.

Anon2018

I do the Kayla Itsines BBG which combines cardio and strength - stuff like burpees, jump sqats, etc. that are good for endurance and conditioning. Personally, I feel better after combined boot camp style workouts like that

rsclause

I like to run so I have a four mile loop that takes me by the gym at mile three. Problem solved!

Madhatster

Thanks for all the feedback. I wouldn’t want my trainer to stand by while I ran on a treadmill either, but a trainer I had MANY years ago encouraged me to complete 30 minutes of cardio prior to training sessions as a warm up for lifting and to do a few minutes of cardio as a cool down afterwards. I guess it was more surprising that the trainer wasn’t recommending any cardio and couldn’t answer questions about it.

NorthCascades

https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/

spiriteagle99

Get a dog and walk it every day, or even twice a day. Go for a short jog when you arrive at the gym. Do some hiking or bike riding on the weekend. Skiing or snow shoeing in the winter. Go dancing. Cardio can be a lot of fun.

DX2JX2

If it helps, the time requirement is scaled for effort. The recommendation is 150 minutes of moderate effort or 75 minutes of vigorous effort. In physician terms, moderate effort is pretty easy...probably anything that keeps your heartbeat above ~60% of max or so.

When most of us exercise, we probably do it closer to the vigorous end of the scale (~70%-75% of max). In reality, anything above 75 minutes per week would probably be fine. If you have a fitness tracker, they'll usually adjust your weekly exercise minute targets to account for the intensity of your workouts.

I would just jump on a bike and pedal at an easy effort for 15-20 minutes or so after each workout. Consider it part of your cool down.

Also, those recommendations for cardio have been around forever. Your trainer sounds like she/he might not be terribly qualified.

sijomial

My favourite way is alternating days cardio (nearly all of which is cycling) and strength training. Obviously there's some training and recovery conflicts but as I love both activities and love the feeling of being both fit and strong that's a compromise I'm happy to make.

To me the way to mess up your strength training is to consciously try and keep your heart rate up and neglect your recovery between sets - the worst of both worlds.
If that's why you trainer looked surprised then I can understand why but he should have had some suggestions on incorporating exercise or cardio into your overall weekly program.

If you are training for strength do it properly, if you are doing cardio then do it properly and with focus.

(By the way - exercise doesn't have to be in the gym.)

TimothyFish

Madhatster wrote: »

The American Heart Association recommends getting a minimum of 150 minutes of cardio exercise per week. Heart disease runs in the family so keeping my heart healthy is as important to me as losing the weight and building muscle. So, I asked my trainer how he recommends incorporating my cardio into my strength training and he looked at me like I was crazy. He said he’d never even heard the recommendation to get 30 minutes of cardio 5 days a week. I was shocked he didn’t know this and doesn’t incorporate cardio into any of his training sessions. Needless to say, my question wasn’t answered. How do y’all fit cardio in to you strength training routines? Do you do cardio before lifting, after, or on alternate days? Any advice?

Fire your trainer.