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,
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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