You do not necessarily have to separate cardio and strength training. They can be combined into one workout - however, this must be done properly. Cardio generally works the heart and lungs, and develops their endurance. Strength training develops the muscles. The two can be combined to develop both systems effectively.
People generally think of cardio exercise as running, biking, or stair climbing. However, it can be much more than that. The goal of cardio workouts is to get the heart rate up to a certain level. What many people may not realize is that you can get your heart rate up using strength training as well. Cardio with weights can actually get the heart rate up as well.
Combining Cardio and Strength Training with Weighted Cardio
You can incorporate "weighted cardio" into your routine, which involves getting a good cardio workout using standard weight training techniques. To make this work, you should ideally use weight sets that are relatively long, such as 25 reps per set. You should either rest for no more than 10 to 20 seconds, or not rest at all to keep the heart rate elevated. Choose strength training exercises that involve as many muscle groups as possible, such as squats or push-ups, and are relatively intense.
Combining Cardio with Strength Training
If you'd rather not do "weighted cardio", you can still combine separate cardio and strength training in one routine. Combining cardio with weight training is possible, and doesn't necessarily have to compromise one or the other. You can change up your routine every time. For example, try dedicating about 75% of your routine to cardio, and the other 25% to strength training one day. The next day, do the reverse - perform 75% weight lifting, and the other 25% to cardio.
Although it is possible to combine the two, it is important to note that too much cardio can actually inhibit your maximum strength gains with weight training. When you are trying to develop lean muscle mass, it's a good idea to not go too long or intense on the cardio, or you can risk interfering with muscle gains.
When you are performing both weight training and cardio in the same workout, you should do your weight training first. This will keep enough fuel and energy to lift the heavy weights and develop muscle mass. Putting too much energy into the cardio first can limit your energy sources when you need to lift the weights.
Try to combine cardio and strength training exercises that don't engage the exact same muscles. For example, if you plan on doing a heavy squat and lower body workout, try not to do an intense bike workout on the same day. Instead, choose swimming or cross-country skiing as your cardio exercise.
Combining cardio and strength training in one workout is possible. All you need to do is plan out your routine properly in order to get the maximal gains in each sector.
