Best Of Both Worlds: Balance Strength and Cardio
Written by: Manny Vera, CFW Health Fitness Specialist

What is the difference between strength training and cardio? Which is better to do? Can you do both in a single workout? This will differ from person to person depending on their goals. For some, it is sport specific and for others it is for general health, but ultimately there are general recommendations.
Strength training includes activities with a primary goal of strengthening and building muscle. Cardiovascular training includes activities that improve your heart function by raising the heart rate. The general recommendations from the American College of Sports Medicine for an active adult is a minimum of 150 minutes of moderate intensity aerobic activity and muscle strengthening activities for two or more days that incorporate all muscle groups.
These are pretty broad recommendations and can be manipulated many ways. It is important to remember that these are minimum recommendations for health benefits as an active adult. As mentioned any sport specific training will take priority in your workouts. Some examples include a competitive cyclist spending more time training on the bike, and a body builder spending more time lifting weights. These are two different approaches but both strength and cardio should be incorporated into your training, for optimal results. Here are some tips to ensure you are performing an optimal balance of strength and cardio to your routine.
Choose a primary goal.
Generally you want to perform the exercises most aligned with your goals first, as well as the most strenuous early in your workout. This will allow you to channel most of your effort on improving those exercises with a fresh supply of energy.
Choose your frequency
Decide on how many days per week you can commit to working towards your goals. Using the time constraints plan your workouts. It is acceptable to do both strength and cardio on a given day, but do not forget to spend more of your time on your primary goal.
Vary intensity
It is difficult to sustain your routine at maximal effort all the time. Instead vary intensity in your workouts throughout the week. A high intensity workout should be accompanied by 24 - 48 hours of rest. Use low to moderate intensity workouts to fill in the gaps.
Prioritize recovery
To prevent overtraining ensure your body is able to recover appropriately after each workout. Take rest days when you feel over exhausted. Ensure you get enough sleep, hydration, and have a balanced diet to support your recovery
Experiment with different protocols
What works best for one person may not work best for you. Experiment on what will work best for you. You can also switch up focuses after 6 - 8 weeks to prevent stagnation.