Balancing Cardio and Strength

Balancing Cardio and Strength Training for Optimal Results

Balancing Cardio and Strength

Balancing Cardio and Strength

Finding the right balance between cardio and strength training can be a critical component of achieving optimal results in your fitness journey. Both types of exercises offer unique benefits and, when combined strategically, can lead to improved overall fitness, increased muscle tone, and enhanced weight loss. In this article, we will explore the benefits of cardio and strength training, discuss strategies for balancing the two, and explain how NATEFIT’s personal trainers can help you create a tailored fitness plan for optimal results.

Benefits of Cardio and Strength Training

Cardiovascular Training

Cardiovascular Training

Understanding the benefits of cardiovascular (cardio) and strength training can help you make informed decisions about your exercise routine. In this beginner’s guide, we will explore the advantages of both cardio and strength training while providing useful resources to help you get started on your fitness journey.

Cardiovascular Training: Strengthening Your Heart and Lungs

Cardiovascular exercises, such as running, cycling, and swimming, primarily target your heart and lungs, promoting overall cardiovascular health. Some noteworthy benefits of cardio training include:

  1. Improved heart health: Regular cardio exercises not only build physical strength but also strengthen your heart. As you engage in cardiovascular activities, your heart is challenged to pump blood more efficiently throughout your body. This increased efficiency leads to a reduced heart rate during rest and exercise, putting less strain on your heart over time. In turn, this can lower your risk of heart-related issues, such as hypertension and coronary artery disease.
  2. Increased lung capacity: Cardio workouts also have a positive impact on your lungs. By engaging in regular cardio exercises, you can increase your lung capacity and improve your body’s ability to utilize oxygen. This enhanced oxygen uptake allows you to breathe more efficiently during physical activities, making it easier to engage in various exercises and sports without getting winded as quickly.
  3. Enhanced endurance: Incorporating regular cardio exercises into your fitness routine can significantly improve your stamina. As your heart and lungs become more efficient, you’ll find that performing everyday tasks and participating in sports or other recreational activities becomes easier. This increased endurance can lead to a more active and fulfilling lifestyle, as you can participate in a wider range of activities without tiring as quickly.
  4. Calorie burning for weight loss: Cardio exercises are known for their ability to burn calories and help you achieve and maintain a healthy weight. The more intense your cardio workout, the more calories you’ll burn. This calorie burning can aid in weight loss or help you maintain your current weight, contributing to a healthier body composition. Combined with a balanced diet and strength training, cardio exercises can be an essential component of your weight management strategy.
  5. Reduced risk of chronic diseases: Incorporating cardio exercises into your fitness routine can have a significant impact on your overall health by reducing the risk of chronic diseases. Cardiovascular training can lower your risk of heart disease, type 2 diabetes, and other chronic health issues by improving your blood pressure, cholesterol levels, and insulin sensitivity. Additionally, regular cardio workouts can boost your immune system, making it more effective in fighting off infections and diseases.

Strength Training: Building a Strong and Resilient Body

Strength Training

Strength training, which includes exercises like weight lifting, bodyweight exercises, and resistance bands, focuses on building and maintaining lean muscle mass. The benefits of strength training are numerous, such as:

  1. Increased muscle strength and endurance: Strength training helps you build lean muscle, which in turn can improve your overall strength and stamina. As you gain muscle, you’ll notice that physical activities become easier to perform, and you can push yourself harder and longer during workouts. This increased strength and endurance not only enhances your athletic performance but also improves your ability to perform everyday tasks with greater ease
  2. Improved bone density and joint stability: Engaging in regular strength training exercises can have a significant impact on your bone health. By putting stress on your bones, strength training stimulates bone growth and increases bone density, reducing the risk of osteoporosis and fractures as you age. Additionally, strength training promotes joint stability by strengthening the muscles and connective tissues that support your joints, leading to improved joint function and reduced risk of injury.
  3. Enhanced metabolism for weight management: Building muscle mass through strength training can increase your metabolic rate, helping you burn calories more efficiently and manage your weight more effectively. Since muscle tissue is more metabolically active than fat, a higher muscle mass means your body will burn more calories at rest. Combined with a balanced diet and regular cardiovascular exercises, strength training can be a crucial component of your weight management strategy.
  4. Better balance and coordination: By strengthening your muscles, you can enhance your balance and coordination, making it easier to perform daily activities and reducing the risk of falls or injuries. Strength training not only improves muscle control but also helps develop better neuromuscular communication, which is essential for maintaining stability and coordination during movement. This increased agility can benefit people of all ages and fitness levels, as it enables you to navigate your environment more confidently and safely.
  5. Reduced risk of injury: Stronger muscles can better support your joints and protect your body from injury during physical activities. By engaging in strength training, you develop a more resilient musculoskeletal system, which can absorb and distribute forces more effectively during movement. This enhanced resilience can help prevent injuries, such as sprains, strains, and tears, allowing you to maintain an active lifestyle with fewer setbacks.

Balancing Cardio and Strength Training

Finding the right balance between cardio and strength training depends on your personal fitness goals, preferences, and available time. Here are some strategies for creating a well-rounded fitness plan that includes both types of exercises:

  1. Combine Cardio and Strength in the Same WorkoutOne highly effective approach to achieving balance between cardio and strength training is to combine both elements in the same workout session. This can be done through two popular training methods: circuit training and High-Intensity Interval Training (HIIT). Both methods involve alternating between cardio and strength exercises, allowing for minimal rest in between to maintain intensity and maximize workout efficiency.Circuit Training

    Circuit training is a workout method that involves performing a series of exercises targeting different muscle groups, with little to no rest between each exercise. This approach keeps your heart rate elevated, providing both cardio and strength benefits.

    For example, a circuit might include the following sequence:

    1. 5-minute jog (cardio)
    2. Set of push-ups (strength)
    3. 5-minute jog (cardio)
    4. Set of squats (strength)
    5. 3-minute jump rope (cardio)
    6. Set of lunges (strength)
    7. 5-minute cycling (cardio)
    8. Set of dumbbell rows (strength)

    By incorporating both cardio and strength exercises in a single workout, you can reap the benefits of both types of training and efficiently utilize your workout time.

    High-Intensity Interval Training (HIIT)

    High-Intensity Interval Training (HIIT) is another method that combines cardio and strength exercises in a single workout. HIIT involves performing short, intense bursts of exercise followed by brief recovery periods. This approach pushes your body to work harder, resulting in improved cardiovascular fitness, increased calorie burn, and enhanced muscle strength.

    For example, a HIIT workout might consist of the following exercises:

    1. 30 seconds of sprinting (cardio)
    2. 30 seconds of rest
    3. 30 seconds of burpees (strength)
    4. 30 seconds of rest
    5. 30 seconds of jumping jacks (cardio)
    6. 30 seconds of rest
    7. 30 seconds of mountain climbers (strength)
    8. 30 seconds of rest

    Repeat the sequence for a predetermined number of rounds, usually 3 to 5, depending on your fitness level.

    Combining cardio and strength training in a single workout session not only saves time but also provides a challenging, full-body workout that improves both cardiovascular health and muscle strength. Circuit training and HIIT workouts can be easily customized to suit your fitness level and preferences, making them a versatile and efficient way to achieve a balanced fitness routine.

  2. Alternate Workout DaysAnother effective strategy for balancing cardio and strength training is to dedicate separate days to each type of exercise. This approach allows for focused workouts targeting specific fitness components, while also ensuring adequate recovery time for your muscles between strength training sessions.Sample Weekly Schedule

    By alternating workout days, you can create a well-rounded fitness routine that includes both cardio and strength training. For example, a sample weekly schedule might look like this:

    • Monday: Cardio workout (e.g., running, cycling, or swimming)
    • Tuesday: Strength training (e.g., weight lifting, bodyweight exercises, or resistance bands)
    • Wednesday: Cardio workout (e.g., HIIT, dance class, or sports)
    • Thursday: Strength training (e.g., functional training, kettlebell exercises, or suspension training)
    • Friday: Cardio workout (e.g., brisk walking, stair climbing, or rowing)
    • Saturday: Active recovery day (e.g., yoga, stretching, or light swimming)
    • Sunday: Rest day

    Benefits of Alternating Workout Days

    1. Muscle Recovery: By scheduling strength training sessions on separate days from cardio workouts, you provide your muscles with adequate time to recover and rebuild. This recovery is essential for muscle growth, reducing the risk of injury, and preventing overtraining.
    2. Workout Intensity: Focusing on one type of exercise per day allows you to give your full attention and energy to that workout, potentially leading to increased workout intensity and better results.
    3. Variety: Alternating workout days can help prevent boredom and burnout by providing variety in your exercise routine. This variety can help keep you engaged and motivated to continue working towards your fitness goals.
    4. Flexibility: This approach offers flexibility in scheduling your workouts, making it easier to fit exercise into your busy lifestyle. You can adjust your schedule to accommodate changes in your daily routine or personal preferences.

    By dedicating separate days to cardio and strength training, you can create a balanced fitness routine that helps you achieve your health and fitness goals. This approach ensures that you’re incorporating regular cardiovascular exercise into your routine while also allowing for ample recovery time between strength training sessions, leading to improved overall fitness and reduced risk of injury.

  3. Focus on Your GoalsYour personal fitness goals play a significant role in determining the balance between cardio and strength training in your exercise routine. By focusing on your individual goals and objectives, you can create a customized workout plan that targets the specific areas you want to improve.Building Muscle Mass

    If your primary goal is to build muscle mass, prioritize strength training exercises, such as weight lifting, bodyweight exercises, or resistance training. This focus will stimulate muscle growth and help you achieve the desired increase in muscle size and strength. However, it’s essential to include a moderate amount of cardio workouts in your routine to maintain cardiovascular health, burn excess body fat, and improve overall fitness. Consider incorporating 2-3 cardio sessions per week, preferably on non-consecutive days, to allow for proper muscle recovery.

    Improving Endurance

    If your goal is to improve endurance for activities like running, cycling, or swimming, place a higher emphasis on cardio workouts. These exercises will help you build a strong cardiovascular system, allowing you to perform at a higher intensity for more extended periods. To support muscle maintenance and overall fitness, include strength training sessions 2-3 times per week. This balanced approach will ensure that your muscles remain strong and functional, contributing to better endurance and reduced risk of injury.

    Losing Weight

    For weight loss goals, prioritize cardio workouts, as they are effective at burning calories and promoting fat loss. Aim for at least 3-5 cardio sessions per week, incorporating a mix of moderate and high-intensity workouts to maximize calorie burn. However, it’s crucial not to neglect strength training, as it helps preserve and build lean muscle mass, which can increase your metabolism and support long-term weight management. Schedule 2-3 strength training sessions per week, focusing on compound exercises that target multiple muscle groups simultaneously for the best results.

    Adapting Your Routine

    Remember that your fitness goals may change over time, and it’s essential to adjust your workout routine accordingly. Regularly assess your progress and re-evaluate your goals, making necessary changes to your exercise plan to ensure continued improvement and success in your fitness journey.

    By focusing on your personal fitness goals and tailoring your workout routine to meet those objectives, you can find the optimal balance between cardio and strength training. This personalized approach will help you achieve your desired results more effectively, ultimately leading to better overall health, fitness, and well-being.

  4. Consult with a Personal TrainerWorking with a personal trainer in Calgary or enrolling in online coaching can provide personalized guidance on balancing cardio and strength training for your specific needs and goals. Experienced trainers, like Nathaniel Ernst and Tyson Linford, can develop a tailored fitness plan that considers your current fitness level, preferences, and objectives, ensuring the optimal balance between cardio and strength training for your unique circumstances.

How NATEFIT’s Personal Trainers and Online Coaching Can Help

NATEFIT’s personal trainers and online coaching programs offer expert guidance and support to help you find the ideal balance between cardio and strength training. During your consultation, our trainers will assess your current fitness level, discuss your goals, and develop a personalized fitness plan that incorporates both cardio and strength training for optimal results.

Through ongoing support, we’ll help you stay accountable, track your progress, and make necessary adjustments to your plan to ensure continued progress toward your fitness goals. With the right balance of cardio and strength training, you can achieve a well-rounded fitness plan that supports your overall health and well-being.


Balancing cardio and strength training is essential for achieving optimal results in your fitness journey. By considering your personal goals, preferences, and available time, you can develop a well-rounded fitness plan that includes both types of exercises. Remember that each individual’s optimal balance between cardio and strength training will vary, so don’t hesitate to seek guidance from NateFit’s personal trainers or online coaching programs to create a tailored plan that works best for you. By combining the benefits of both cardio and strength training, you can unlock your full fitness potential and reach new heights in your health and well-being.

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