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  • Q&A with Australian Health Practitioners

    What is the best mix between cardio and weight training?

    Related Topic
    Fitness and Sports Medicine
    I want to get fit and am interested in the best mix between cardio and weight training?
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  • 3

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    C B

    HealthShare Member

    I find that cardio, mixed with weight training every second day is very effective

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    David Fairfull

    HealthShare Member

    I think it is important to find a mix of exercise, that you love doing. The perfect mix won't help if you don't do it, and the best way to keep up regular exercise is to focus on activities that you enjoy doing. It has made a big difference for me, as it no longer fells like “exercise”, but more like having fun.

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    Darryl @team healthshare

    HealthShare Member

    Thanks David. Time for me to get out there!

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    Matt Murfitt

    Personal Trainer

    Hi my name is Matt and I love health and fitness. I am a Personal Trainer from Sydney, Australia with many years experience in Australasia … View Profile

    I would say 3 days of weight training 2 days of cardio - or vice versa

    that way you can hit every muscle group 2 times per week - ideal for keeping them in their best condition…

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    Kirsty Woods

    Exercise Physiologist

    Hi I’m Kirsty Woods,I would like to use my experience, expertise and passion to help you reach your weight, energy and health goalsI have been … View Profile

    I agree with Matt. To get the benefits of either type of training it needs to be done regularly (2-3 times per week). The ratios and type all depend on your goals, preferences and your metabolism. 

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    Ben Francis

    Personal Trainer

    Hi, I'm the owner of a health and fitness business called Opportunity Fitness. We are based in coogee and conduct fitness training in parks around … View Profile

    Cardiovascular exercise or aerobic exercise is any continuous activity that causes an elevation in the heart rate. Generally speaking the longer an exercise goes for the more cardiovascular it is in nature
    Strength training or resistance training involves the lifting of weights or using your body weight to create an activity that is challenging to muscle strength
     
    General guidelines released by the American College of Sport Medicine (ACSM) are to perform 30-60 minutes of light to moderate aerobic exercise 3-5 days per week. Alternatively you can perform 20-60 minutes of high intensity or vigorous exercise 3 days per week.
     
    Resistance training is recommended to be performed 2 days per week using repetitions of 12-15 and performing 3 sets. These workouts should contain 8-10 exercises and last 45-60 minutes
     
    One should remember that exercise needs not to be classified as either cardiovascular or strength in nature. Exercises such as cycling, swimming or sports condition both the strength and aerobic systems. Performing movements we would traditionally coin as “strength training” using lower weights enables cardiovascular exercise and strength training to be performed simultaneously. This would look something like performing 3 sets of;
    25 body weight squats,
    25 dumbbell press with a light weight,
    25 Rows with a light weight
    25 sit ups,
    Cycling 2km,
    Skip 100 times,
    This adds variety to your training, whilst giving you the benefits of both strength and endurance training. One added benefit of circuit training is it can help prevent the overuse injuries that can occur with large amounts of cardiovascular exercise.
     
    Circuit sessions can be performed 2-3 days per week, along with 2 moderate intensity cardiovascular sessions

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