by Keila Chaliotis, Staff Writer
According to traditional references, we are always told that certain exercise like walking, swimming, and jogging are best for cardiovascular training and exercises like pull-ups, push-ups, and dips are exercises for strength training. When you use strength training exercises instead of the traditional cardio exercises to do your cardio workout, it is referred to as Cardiovascular strength training.
For example, you can do 15 minutes circuit training where you will use traditional strength training exercises instead of doing the normal cardio workout such as jogging for half an hour. It happens to be that this type of training is far more intense than regular cardio workouts.
I believe that it is most likely for you to be already bored of your daily workouts and want to try something out of the normal. If that is so, then mixing strength and cardio training is the best and an interesting choice for you.
Two separate workouts are often structured. This is because strength training and cardio exercises are equally important for your overall fitness. An exemplary workout routine should have a profound, yet simple strength training program full of cardio benefits.
Let me help you understand what cardiovascular strength training is and should be like. In what way does cardiovascular strength training compare to traditional cardio in specifications of results? To be direct, the answer would depend on the goals. If fat loss and cardio conditioning are the goals you have set in mind, then the results can actually be greater. Many studies and successful fat loss instructors have a validated track record, which clearly states that this type of training gives a much faster fat loss result and a greater cardio fitness when compared to the benefits from a regular cardio workout. This happens due to the fact that these workouts are a much intense than traditional cardio, and therefore forcing the body to get a lot fitter.
Want to know what are the advantages of a cardio strength training workout? Unlike regular cardio this type of training will not cause you muscle loss. Not losing muscle is priceless while trying to get rid of bodyfat, as muscle loss slows down metabolism and makes further fat loss difficult. Besides greater benefits, this type of training also happens to be very time efficient as such workouts generally are between 5 to15 minutes long. In this time spam the participant goes through a very profound workout which ensures that he/she does not have to spend too much time doing it. Majority of people who try this method find it to be a much more amusing alternative compared to old cardio workouts which are more of a repetition and can be boring.
Are there any limitations to this style of training? While most participants out there can certainly do this type of training, it might not be perfect for beginners and those who are highly deconditioned. As an example, if someone struggles to climb two stories of stairs, then this type of training might be too profound for them. In this case doing traditional cardio maybe best for them to begin with. As their fitness improves, such participants can later on attempt the profound cardio version.
Here are some sample workout routines for cardio strength training:
Do the following exercises with a barbell and appropriate weight, but do not drop or rest the barbell till all the exercises are completed:
5 rows, 5 hang cleans, 5 front squats to push press, 5 Romanian deadlifts and 5 deadlifts.
Rest for 2 minutes and repeat for another 3 to 4 rounds.
Density training: Select 2 to 3 exercises and do them together as a set, and try to get as many sets as you can in a fixed number of time. For example, try to get as many sets as you can in 10 minutes of 15 squats, 10 push ups and 20 crunches.
Countdowns: Select 2 exercises, for example squats jumps and push ups. Perform 10 reps of each, 9 reps of each, 8 reps of each and so on till you go down to 1 rep of each.
Hope you are up for the challenge and enjoy the great benefits of this profound program!