What’s your idea of a workout routine? Is it putting in the miles on a jog or a bike ride, or is it all about lifting weights?
While both types of exercise have their benefits, putting the two together – that’s aerobic/cardio (jogging, cycling etc) and weight training – could greatly benefit your health and fitness.
Ellie Hillman, one of our Personal Trainers at Barrow Park Leisure Centre, explains how: “When you do cardio exercises like walking, jogging, cycling, it uses oxygen to give you the continuous energy you need, which improves your endurance.
“On the other side of the coin, strength training strengthens your muscles and is great for balance and co-ordination, but not as good for endurance.
“How you put the two together depends on what your goals are, but it could help you manage, treat and prevent a range of health conditions such as diabetes, high blood pressure, arthritis, cancer and even depression, so the benefits are mental as well as physical.”
As Ellie says there, a lot depends on what your goals are, and that should determine how you balance both types of exercise.
For example, if you’re looking to lose weight, you’d be better off giving more time to cardio and less to the weights. But if you’re after toning up, put the emphasis on weight training and do a smaller amount of cardio to improve your endurance.
What’s the best balance to strike?
The NHS recommends that adults should do some type of physical activity every day (walking counts!), although exercising just once or twice a week can reduce the risk of heart disease or stroke.
It says adults should aim to:
- Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least 2 days a week.
- Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
- Spread exercise evenly over 4 to 5 days a week, or every day.
- Reduce time spent sitting or lying down and break up long periods of not moving with some activity.
It doesn’t mean you have to do the 150 minutes in one go – walking 30 minutes a day for five days would count.
Generally speaking, the aim for cardio is to get you breathing hard and increase your heart rate, while the goal for strength training is to feel muscle fatigue.
So, back to striking the balance of your workout routine. What tips can we give?
The general consensus in the fitness industry is that a ratio of 5:2 – sometimes expressed as 2:1 – will be best.
Here’s a sample routine to illustrate what we mean:
- Monday: Cardio
- Tuesday: Weights
- Wednesday: Rest
- Thursday: Cardio
- Friday: Weights
- Saturday: Cardio – low intensity
- Sunday: Rest
If your focus is on weights, do three weights and two cardio sessions – and don’t forget the rest is just as important as the activity.
Ellie adds: “Yoga and Pilates are also good examples of body weight strength training. High intensity interval training (HIIT), cycling, running, swimming and boxing are generally more cardio than strength but obviously there can be some mix.
“Generally speaking, the aim for cardio is to get you breathing hard and increase your heart rate, while the goal for strength training is to feel muscle fatigue.”
Whatever your aim is, our personal trainers can advise you on the best routine for you.
Fewer injuries – another benefit of mixing your routine
An added benefit of mixing your cardio and strength training in your workout routine is to reduce the risk of injury.
Mixing things up gives your body a break from the repetitive movements of cardio exercise – think running, cycling and swimming – while strength training will stabilise your muscles. Putting that into context, someone on a cardio-led routine is better off going on three runs a week with two days of strength-based exercise, rather than doing five runs.
‘More than a gym – it’s where I feel at home’
Alison, who’s been a member here at Barrow for three years, has this to say…
Barrow Park Leisure Centre is more than just a gym; it’s a place where I feel at home. I highly recommend it to anyone looking to improve their fitness and wellbeing.
I come here primarily for strength training, but my main reason is my love for fitness, which I’ve enjoyed for years.
The equipment is fantastic for my strength training needs, and I believe there’s something for everyone, no matter (what) their training goals (are). The friendly environment and the cleanliness of the gym make every visit enjoyable.
Thank you, Barrow Park Leisure Centre, for being such an important part of my life.
State-of-the-art gym and memberships to suit all
Barrow Park Leisure Centre has a state-of-the-art gym, with top-of-the-range equipment designed for users of all ages and abilities. Our equipment is accessible for all members.
A personal gym membership starts from £32.00 per month and includes:
- Access to a state-of-the-art gym with cardiovascular, weight training equipment, a free weights zone and a conditioning area.
- Access to a range of classes, with online booking available.
- FREE gym induction and a personalised fitness plan with a card system, plus FREE regular workout reviews with our expert instructors.
- FREE body composition analysis and three-step personalised INSPIRE programme for all members.
There’s also access to our six-lane 25m training pool and leisure pool and access to off-peak racquet sports including badminton, short tennis and table tennis to add variety to your workout routine.
Our gym memberships cover all age groups from teens to over-65s and include family, off-peak and corporate options.
And our vast array of classes covers all aspects of cardio and strength training from high intensity interval training (HIIT) to yoga and Pilates.