Do you want to become stronger, build muscle mass and improve your fitness? Then a combination of strength training and cardio is the key to success. But how do you ensure that these two forms of training complement each other instead of counteracting each other? In this blog we give you practical tips to optimally combine strength training and cardio.
1. Determine your goal
Before creating a training schedule, it is important to determine your goal:
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Muscle Building : Focus on strength training and add short, intense cardio.
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Fat Loss : Combine both, with a light emphasis on cardio and a high-protein diet.
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General fitness : Vary your workouts and maintain a balanced schedule.
2. Choose the correct order
The order of your training depends on your priorities:
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Want to get stronger and more muscular? Do strength training first and finish with a short cardio session.
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Want to lose weight and improve your fitness? Start with cardio and finish with strength training.
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Want the best of both worlds? Try a combination of HIIT and strength training for maximum efficiency.
3. Adjust your training frequency
A balanced schedule might look like this:
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3-4x per week strength training with emphasis on compound exercises (squats, deadlifts, bench press).
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2-3x per week cardio such as HIIT, running or cycling.
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Rest days are essential for recovery and muscle growth.
4. Optimize your diet with proteins
To achieve maximum results, nutrition is crucial. Make sure you get enough protein for muscle building and recovery. At 4Whey we offer w hey protein shakes – Perfect for immediate recovery after your workout.
5. Track your progress
To know if you are making progress, it is important to keep track of your performance:
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Record your weights and reps.
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Measure your body composition instead of just your weight.
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Continue to evaluate your energy levels and fitness.
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How do you combine strength training and cardio? Let us know in the comments!