Strength Training for the Cardio Lover
By Kimberly Fleming
Exercise doesn't have to be fast, intense movement that makes you sweat profusely. The longer and faster you exercise doesn't always mean better results. While it is true that cardio-respiratory fitness (exercises like walking, running, or cycling) is essential in improving the health of your heart, lungs, and circulatory system; you must not forget the importance of muscular strength and its ability to maximize your workout to make you look and feel better. Working with resistance speeds up your metabolism which helps your body keep working when you are at rest. It also increases your bone strength, reduces injury risk, and improves your physical appearance. Cardio exercises are an excellent way to burn fat, but put your running shoes aside a few days out of the week and focus on strengthening your muscular system.
It is best to split up your strength training workouts to isolate your upper body and lower body on different days. You can even work your abs and core another day if you find time. Follow the fitness plan below to help you incorporate strength training into your weekly exercise regimen.
DAY 1: Upper Body
- Push Up with Knees Bent: While on your hands and knees with your arms slightly further than shoulder width apart, bends your elbows bringing your chest to the ground. Return to start and repeat.
- Tricep Extensions: Grab one dumbbell; raise your arms overhead bending your elbows near your ears. Slowly straighten your elbows until your arms are vertical to the floor.
- Dumbbell Hammer Curls: Standing with feet shoulder width apart, place dumbbells in your hand and at your side. Slowly bend your elbows so that your arms and the dumbbell come up to your waist. Repeat.
- Single Arm Bicep Curls: Extend one arm straight out with a very light weight in hand. Pick a slightly heavier weight and perform slow bicep curls on this arm. (Switch arms make sure the lighter weight is in the hand of the extended arm)
- Front Raises: Standing with feet shoulder width apart, place dumbbells in your hand and palms facing your thighs. Slowly lift your arms up to your chest, keeping them fully extended. Return to start and repeat.
DAY 2: Lower Body
- Lunges: Standing upright, bring one leg in front of you while bending your back leg: Make sure the thigh of your front leg is parallel to the ground with a 90 degree angle at your knee. Return to start and repeat by bringing the other leg forward.
- Squats and Squat Pulses: With your feet wide and back straight, bend your knees slowly as if you were preparing to take a seat. Pause when your thighs are parallel to the ground and return to start. Speed up for pulse-like movements.
- Step Ups: Find a stable bench or chair and step up one leg at a time. Jump up for more intensity.
- Leg Lifts: On your hands and knees, slowly lift one leg. Attempt to bring your heel to the ceiling. Return to start and repeat on the opposite leg.
DAY 3: Add Abs
Today combine the exercises that you did on day 1 and day 2 but also pick four or five of your favorite Ab workouts and complete them with the same amount of sets and repetitions that you did on day 1 and 2.
Recommendations: Complete 3 sets of each exercise on each day. One set means that you repeat each exercise between 8-10 times. For more intensity, add a dumbbell or increase the weight of your dumbbell. Your can also increase the number of sets you do for more intensity.
Kimberly Fleming is passionate for all things health & fitness. She is an ACE certified personal trainer, freelance writer, health foodie, blogger, group fitness instructor and motivational speaker. She teaches in the Metro Atlanta Area and has hundreds of clients via Internet. With years of experience in the fitness industry, her main goal is to find ways to reduce the burden of exercise by making it more fun, convenient and suitable for everyone. Follow Kim on twitter @kim_fitness.
Comments
Linda, I have bad knees also. My doctor recommended straight leg raises to strengthen my muscles. Lie flat on your back with support in the small of your back. Raise one leg slowly up toward the ceiling about 45 degrees, hold for a few seconds then slowly lower the leg and rest. Do 10 times, then switch to the other leg. Ten reps on both legs is one set, and the goal is to do 3 sets total. It sounds easy but it is a challenge to go slowly. You will feel the quadricep muscles working if you do it correctly. It strengthens your legs and helps stabilize the knees.
My son is a personal trainer and has an amazing physique.
On Thursday he told me that he maintains his fitness with 20min a day--and he's noticed that his pulse is way up hours after his workout--concuring with the ideas in this article.
I'm a marathoner? But I do NOT like the gym or weights--and being over 50? I must. My son explained the process by which lifting acts on the tendons and ligaments which triggers bone production to support the strain on the tendons and ligaments.
20min a day, since I do NOT like the gym or weights, preferring to cycle, run, paddle, hike, racket sports, is more than tollerable. So, I'm going to JUST DO IT. !!
I can sympathise with those experiencing hip, knee &/or back pain. Hobbbs' suggestion sounds like a variation of pilates - set your core to protect your back & you're there - I've had a great deal of success with pilates and power plate. After 2 months I'm pain free. I've only dropped a few kilos but have changed shape & lost a dress size or 2. It's not the cheapest way to exercise, but I do alternate with walking & am contemplating getting back on my bike....inconceivable 2 months ago. Best wishes. (I'm 47 BYW)
one i do for my bad knees. at a table lean over the table put left foot heel to toe to right foot and straighten legs, hold for 60 seconds leaning as low as possible. switch to right heel to toe and repeat. i do 3 sets. i also lie down and bring i leg straight and hold for 10-15 seconds while the other leg remains flat on floor, repeat with other leg. i do 3 sets of these as well. sometimes instead of lying down i stand and put 1 leg on the bed and lean into it for a stretch for 10-15 seconds. these exercises are great for the aching knees.
Original Post by: hobbbsLinda, I have bad knees also. My doctor recommended straight leg raises to strengthen my muscles. Lie flat on your back with support in the small of your back. Raise one leg slowly up toward the ceiling about 45 degrees, hold for a few seconds then slowly lower the leg and rest. Do 10 times, then switch to the other leg. Ten reps on both legs is one set, and the goal is to do 3 sets total. It sounds easy but it is a challenge to go slowly. You will feel the quadricep muscles working if you do it correctly. It strengthens your legs and helps stabilize the knees.
Two ways to increase the difficulty of the straight leg raise:
1. add an ankle weight, progress up to 10-15# as tolerated.
2. change your posture, instead of lying flat, prop up on your elbows for 3 sets of 10, then prop up on your hands with straight elbows so you are sitting in an L shape and do 3 sets of 10 leg raises.
I must say with the hip/knee/ankle issues that I have, cycling is the only Cardio I can do at the moment but I feel so much better with abd/back and quad/hamstring/gastrocnemius resistance exercise too. I use ankle weights as instructed by PT and do several stretch/strengthening exercises for the quads/hamstring and gastrocnemius. The only way to fight the arthritis that sets in after an injury is to keep moving, so i will do what I can as long as I can...
The upper body workout doesn't even incorporate back exercises and has two different exercises for biceps... Exercising smaller muscles like biceps and triceps doesn't really do much in the way of revving up metabolism. A good upper body workout should incorporate functional exercises like chin ups, presses, rows etc. which work many muscles at the same time.
The best think to do if you have injuries is to exercise in a pool. The water adds resistance, but it is extremely low impact.
Original Post by: emilyk1991The best think to do if you have injuries is to exercise in a pool. The water adds resistance, but it is extremely low impact.
I love swimming! Swimming laps for an hour, even at a slow pace burns about 500 calories for me!
My trainer always tells the same, but I get lazy & spend most of my time on the machines...after reading this article I'll ensure that I focus more on weight training...I'd done it earlier & it showed some terrific results...Thanks ..I'm glad I read this today morning...good day!!
there is a book I once used that focused on the same type of workouts and i followed it for a while adn got great results. It was meant to go with Cardio and diet changes as well, but the weight training and strengthening working within it was very good, not at all time consuming and worked well. I just recently started it again after losing 47lbs recently, wanted to add some weight and resistance training back in.
The book is "8 Minutes in the Morning" by Jorge Cruise....it literally takes 8 mins a day to go through it all...has daily logs and journals and can all be done in your own home in under ten minutes. I do it before I start my normal run in the mornings and would reccommend it to anyone!
Thank you everyone for your help. I plan to try all the exercises you suggested and hope they work for me. Thanks again Linda
Bikram Yoga is an amazing way to strengthen you knees, back, ankles, abs, arms, circulatory system, mind, body... the list goes on. I used to have bad knees. Within 6 months of regular practice (2x a week) my knees don't give me any trouble anymore. I highly recommend checking out Bikram Yoga!
I just recently started eating healthier and started exercising. I try and swim a half hour everyday and my fiance and I go to the gym on Monday, Weds, and Fri and do a half hour of cardio either on the treadmeal or bike. My goal is to lose 65 lbs and after that tone my body. Should I be working on toning as well as cardio?
This article and all of it's comments are an answer to prayer!! Thanks to each and every one of you!!
Original Post by: dianemarThis article and all of it's comments are an answer to prayer!! Thanks to each and every one of you!!
Awww I am so glad that you all like my article. I will be glad to answer any specific questions. and good look. dont give up change is inevitable as long as you set goals stay dedicated and keep moving.
Original Post by: llyphlebI really do want to do strength exercise but I have very bad knees and cannot do lunges (even when done correctly) does anyone have any good leg strengthening exercises that will not hurt my knees? I really did enjoy this article and plan to use it, but I still need leg exercise. Thanks for your help.
Linda
Hi Linda. I am glad you enjoyed my article. Try these exercises . they exclude your knee
Heel-Toe Touches: While sitting on the floor or mat with legs extended straight, lift the heel of your right foot and make it touch the toe of your left foot. Just tap the heel to the toe. Your foot should turn outward. 50 times on each leg. OUCH! Toe -Toe Touches: While sitting on the floor or mat with legs extended straight, lift the toe of your right foot and make it touch the toe of your left foot. Just tap the toe to the toe. Your foot should turn INWARD this time. 50 times on each leg. OUCH!kimfitness thank you soooooo much everyone has been so helpful i plan to try it all linda
Original Post by: llyphlebI really do want to do strength exercise but I have very bad knees and cannot do lunges (even when done correctly) does anyone have any good leg strengthening exercises that will not hurt my knees? I really did enjoy this article and plan to use it, but I still need leg exercise. Thanks for your help.
Linda
sit in a chair. place a 6" kick ball between your knees, then slowly raise one leg straight out. Strengthens muscles around knee caps as well as hips and quads.
easy exercise you can do while sitting at your desk at work
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I really do want to do strength exercise but I have very bad knees and cannot do lunges (even when done correctly) does anyone have any good leg strengthening exercises that will not hurt my knees? I really did enjoy this article and plan to use it, but I still need leg exercise. Thanks for your help.
Linda