Combining Cardio and Muscle Strength Training

You might be tempted to think that cardio (aerobic exercise) and muscle strengthening exercises (weights and/or resistance) are totally different beasts. You either do one or the other - right ?

Not necessarily. Muscle strengthening exercise done right can certainly get your heart rate racing and you breathing heavily. The tricks, if these tips are tricks, are just a few in number:

1. Do not push any one set to muscle exaustion. Choose a number of reps which will always (or at least most of the time) leave you with a couple reps in hand at the end of a set.
2. Keep the interval between sets short, 5 to 10 seconds most of the time - enough to change position or pick up a different weight but not any more than that.
3. Every set attacks a different group of muscles for example. This is the opposite of doing repeated sets of exactly the same exercise with lengthy waits between sets for the muscles to recover and are able to work again. 
4. You need a workout plan prepared in advance for this form of training because there's no time during the workout to think about what to do next. The plan in the first place is best in written form but after a few sessions you'll have in in your head - the best place.
5. Always have a Plan B ! In a busy gym there is always the chance that the piece of equipment you want is in use - most likely by someone doing repeated sets of the same exercise with lengthy rest intervals between.

So what might an interval workout which is both cardio and strength training look like? Below is an outline description of such a workout I did with a client this morning, it's a little short on detail because that would make it too long for this post:

• Start with step ups on a Reebok step 5 rungs high. Change legs. About 20 reps on each leg and heart rate should be starting to rise.
• Push ups with feet on Reebok step and hands on the floor. About 8 reps.
• Move to a back row machine and do 12 reps when client could have done 15. The Reebok step was set up close to the back row machine for a fast changeover.
• Use the bench of the back row machine to step up onto (its higher than the Reebok step and thus more demanding). 8 reps. Change legs and another 8 reps.
• Push ups again with feet on Reebok Step - 8 reps.
• Another set of back rows
• Sit on Rebok step and stand up i.e. this is a bench squat with just body weight - 10 reps.
• Lie on floor, possibly with a rubber mat for comfort and hygene, and with hands in the air crunch up - 15 reps.
• Another set of bench squats but this time with 1 less rungs i.e. 4 rungs.
• Another set of crunches - this time with a 10 pound dumbbell in each hand (with hands held vertically above face).
• Another set of bench squats with 1 less rung again i.e. 3 rungs
• Time to move on. By now about 12 to 15 minutes have passed and the sweat is flowing. A good time is being had by all - especially all those watching.
• Shoulder press using a barbell (in this case it was a 20 pound barbell even though the client is capable of shoulder pressing at least a 45 pound dumbbell). The use of a barbell forces the wrists and forearm to work hard.
• Change hands as soon as the pace of pushing the barbell up starts to slow.
• Do another set on each side.
• Sit at the end of a bench with feet up on the bench, with your Personal Trainer holding feet down, crunch with your shoulders going down below the level of the bench for 8 reps.
• Pick up a reasonable size dumbbell off the weight rack and perform a single arm chest press. This is done lying on the bench used for the abs exercise. 8 reps were good.
• Change arms and repeat.
• More abs crunches off end of bench.
• More single arm chest presses. Stick with 8 reps.
• By now about 25 minutes have passed and thus far it has been an intense workout.
• Time to move across onto a treadmill to finish off the workout. Ha ha you think - finishing with cardio ? In this case the way I use the treadmill is not to switch it on !
• The Treadmill exercise is what I call the Hundred Strides. With the Treadmill switched off  place both hands on the handle so that you are leaning forward, push the belt with your feet to start it moving. I count 1 every time the right foot pushes backwards. Ideally you try to run but most people slow to a walk somewhare before 100. Your arms get to work pretty hard as well because you are pushing our weight against your arms.
• Time to cool down and stretch. 
• Switch on the treadmill to an easy pace - maybe 2.5 to 3.0 mph and walk easy for 2 or 3  minutes.
• Stretching time. I do something called PNF stretching with clients. PNF stands for Proprioceptive Neuromuscular Facilitation. Just about everybody loves it. A great way to end a tough workout.