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Related: 12 Trainers Share Their Favorite Workouts or Weight Loss-and Yes, Walking Counts!īoth trainers say that there are also many types of exercises that combine cardio with strength training so someone can do both at once. It’s a valid point: If you’re completely spent from a 30-minute run on the treadmill, your form is more likely to suffer as you warily move through a dumbbell routine. “You’ll maintain better form and have more energy to potentially lift more load or, versus using muscles that are slightly fatigued to do the same,” Walker says. On the other hand, if your goal is strength training, lift weights first. Lifting weights requires energy, so if you strength train first, you may not be able to run as far later. “For example, someone training for an upcoming half-marathon would do their running workout first, followed by strength training ,” she says. If it works best for your schedule to lift weights and do cardio in the same day, Batts says to decide what to do based on what your exercise goals are: Whatever it is, do that first because that’s when you’ll have more energy. Related: What To Know About Functional Strength Training, the Type of Exercise That Makes Life 10 Times Easier Should You Lift Weights or Do Cardio First?
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It’s important to listen to your body and give yourself adequate rest and recovery,” she adds. In terms of how much strength training and cardio to do each week, Walker recommends 30 minutes of cardio three to five times a week and 25 minutes of strength training two to five times a week. In other words, giving yourself time to recover from strength training is important. “There is some evidence that shows performing cardio exercise too close to strength training-either before or after-may interfere with the body’s responses and processes that are involved in developing strength and muscle,” she says. However, Batts says that if you have the option, she recommends doing them on different days. What is the best way to go about it? Both trainers say that it depends on someone’s individual goals and schedule, including how much time they can commit to working out. Others split it up, devoting certain days of the week to weight lifting and other days to cardio. Some people do both strength training and cardio on the same day. Related: 25 Cardio Exercises You Can Do At Home Should You Lift Weights and Do Cardio On the Same Day? “Strength training is important for a number of reasons: It makes you stronger, which helps to support your day to day activities whether you are an office worker, student, busy parent, or casual or serious athlete,” says fitness trainer Donna Walker, NASM. If you’re a diehard runner and dismiss lifting weights as something for bros or, vice versa, if cardio is your kryptonite, trainers offer up a hard truth: Both are important. Surprised? Keep reading to find out how you should structure your workouts, straight from expert trainers. Or perhaps you prefer the weight section, which makes you feel strong and confident.īoth cardio and strength training are important, but if you really want to maximize your workout-while simultaneously protecting yourself from injury-when you do each type of exercise matters. Maybe it’s the cardio machines: Sweating it out on the treadmill, elliptical, or stationary bike is your type of stress relief. When you walk into the gym, there’s a good chance that you tend to gravitate toward the same section first each time.