Exercise is an essential bodily need that cannot be replaced by anything else. Everyone who wants to be healthy is recommended to exercise for at least 30 minutes every day.
However, the way to do it cannot be done carelessly in order to feel the benefits as much as possible.
An ideal exercise routine consists of cardio and strength training (muscle and bone strengthening exercises).
So, how do you organize it? How many times a week should you do cardio and strength training? Let’s discuss it together with the fitness experts from Focus Fit.
What are Cardio and Strength Training?
Cardio is an exercise where the movements are performed repeatedly at a regular pace for a certain period of time, at least 10 minutes. Examples include jump rope, walking, jogging, cycling, and spinning classes available at Grand Focus Fit.
Strength Training is a type of exercise where the main goal is to build, enlarge, and strengthen the muscles in the body. Examples include weightlifting, squats, sit-ups, and push-ups, all of which you can do in the weightlifting area at Focus Fit.
Benefits of Cardio and Strength Training
These two types of training have unique benefits that complement each other:
Benefits of Cardio:
- Improves and maintains heart and lung fitness
- Burns calories and fat more effectively
- Reduces the risk of heart attacks, high cholesterol, and high blood pressure
- Prevents diabetes and cancer
Benefits of Strength Training:
- Builds and strengthens the body’s muscles
- Reduces the risk of injury and falls
- Builds and maintains bone strength
- Increases metabolism, helping to burn fat more efficiently
Why Combine the Two?
Cardio and strength training have different effects but are both necessary for the body. Combining the two provides complete fitness benefits:
- Trains all parts of the body, not just focusing on one area
- Prevents excessive stress on body tissues
- Increases calorie and fat burning
- Maximizes weight loss (if that’s your goal)
A study from Penn State reported that adding strength training to a weekly exercise regimen can burn 3 kilograms more fat compared to aerobic exercise (cardio) alone.
How Often Should Cardio and Strength Training Be Done Per Week?
The general recommendation for adults is:
Cardio: 20-30 minutes for 3-6 days per week
Strength Training: 2-3 days per week
For strength training, it’s ideal to do 1-3 sets per day, with each set consisting of 8-12 repetitions or reps.
However, it’s important to remember that each person’s exercise needs are different depending on their individual abilities and goals. At Focus Fit, we provide consultations with professional trainers to help you determine the schedule that best suits your needs.
Example of a Balanced Schedule
Here’s an example of a balanced schedule you can try:
- Monday: Strength Training (Full body) in the weightlifting area at Focus Fit
- Tuesday: Cardio (30 minutes jogging or spinning class at Grand Focus Fit)
- Wednesday: Rest or light yoga
- Thursday: Strength Training (Full body)
- Friday: Cardio (30 minutes HIIT at Grand Focus Fit)
- Saturday: Strength Training (Full body) followed by light cardio (15-20 minutes)
- Sunday: Active rest (leisurely walk or stretching)
Tips for Beginners
If you’re just starting your exercise routine, follow these tips:
- Start with the “package” that is the least. For example, 20 minutes of jogging 3 times a week for cardio, and 1 set of 8 sit-ups 2 times a week for strength training.
- Gradually increase the duration, frequency, and number of sets over time.
- Listen to your body. If it feels too difficult, reduce the intensity or frequency.
- Consult our trainers at Focus Fit for a program tailored to your condition.
Conclusion
Finding the right balance between cardio and strength training is the key to achieving optimal fitness. With complete facilities at Grand Focus Fit and Focus Fit, you have everything you need to achieve your fitness goals.
Remember, consistency is the key. So, let’s start your exercise routine at Focus Fit and feel the difference!
For more information or to register as a member, visit us at focusfit.co.id or come directly to the nearest Focus Fit location. Our team is ready to help you reach the best version of yourself!
