How To Mix The Best Cardio And Weight Training Routine
If you are going to have a great body, just know that it does not come easy. You have to be prepared to work out more often and change the exercises to keep your body strong and ripped into the size that you have always wanted. In this case, we get to consider a cardio mixed with a weight training routine. Most people would often concentrate on one first, but there are many benefits of combining them.
Some people have asked about the workout order using cardio and weight training routine. Some would say that it is better if they start with cardio while others prefer starting with weight training. Most experts have agreed that cardio after weight training is better and more effective in increasing metabolism and help with fat loss.
Last update on 2018-02-21 PST - Details
By now, you are wondering what is in store for this routine. For weight training, we get to look at dumbbell walking lunges and dumbbell goblet squat. These two exercises are tough and should help you develop better body strength.
Dumbbell Walking Lunges
It is time to workout those legs with the dumbbells walking lunges. It is a tough exercise but it is all worth the effort you put into it. The quadriceps are the main muscles that you workout when using the exercise. Other muscles that also get to workout with exercise include the hamstrings, glutes, and calves.
What you will need
- - 2 Dumbbells
For the starting position, you need to be in the upright posture and hold the two dumbbells on each side of the body. Keep your back straight as arched backs can lead to injuries due to the dumbbell weight.
Just make sure the dumbbell weight is what you feel is comfortable for you to lift. No need to strain yourself at this point, but challenging yourself is not bad at all.
2. Take A Step
For this part, you need to take a step forward of about 2 feet from the stationary foot left behind. You can start with either the right or left leg; it is all on your preference.
With one foot in front, lower your body towards the ground while keeping the weights on the sides of the body. Make sure to keep your torso upright so that you can maintain better balance as going down.
When going down, you dip the knee of the leg left behind as close to the ground as possible. For the front leg, you have to bend the knee, but make sure it does not go all the way past the toes of that leg. If possible, keep the knee at a perpendicular angle with the limb.
Last update on 2018-02-21 PST - Details
3. Time To Go Back Up
Hold the down position for a second or two and start going back to the start position. Using the heel of your front foot, you can now push up and get back to your starting position.
The number of reps you can do vary from one person to another. You can choose fewer number of reps at first and increase as you progress.
Remember that this type of exercise needs a lot of balancing, you have to keep practicing with smaller weights before you go big.
Here are additional tips for doing the exercise in a video.
Dumbbells Goblet Squat
If you only knew one type of squatting, then you are about to be introduced to a new variation. This time you will be using dumbbells rather than a barbell bar on your shoulders. If the squatting is done properly, you will end up with stronger legs and back.
For this exercise, the target muscles are the quadriceps with the calves, hamstrings, and glutes as additional beneficiaries. As you can see, there is a lot to benefit from such an exercise.
What you will need
1. Standing Position
You will start in a standing position this time by holding one side of the dumbbell with both hands. Bring the dumbbell close to the chest still holding with both your hands.
At this point, you should be looking straight forward, keeping the spine straight and your feet slightly outside the shoulder width. You still have to keep the shoulders pulled back at this starting position.
You will be using the squat position in the exercise, so initiate the movement to get into this position. When you are descending into a squat, you will have to keep flexing the hips and keep the knees low with the lower body.
Still, with the descending part, you need to keep your head upright facing forward, push the knees outward so that you can keep the weight of the body on the heels and maintain a straight back.
Keep descending until you hit the squat position with your hamstrings now positioned on the calves or when you feel the back is starting to form an arch. Pause for two seconds in this position while still holding the dumbbells close to the chest with your hands.
3. Return To Starting Position
Using your heels, push the body back up to the starting positing. During the return part, you need to pull back the knees to return to the starting position. Keep the spine straight during this upward movement. Repeat the workout in the number of desired reps you feel are great for you.
Check out this amazing video on how to easily do this exercise
Now that you are done with weight training, you can now proceed to the cardio workout. With cardio, there are so many variations you can use depending on the exercise. For this case, you could use a treadmill combined with a rowing machine or you can use a stepper machine such as maxi climber.
Run at intervals of about 15 minutes with a resting period of 1 minute on the treadmill. You will get to burn a lot more when you run at internals instead of going just for a long session. To help increase the efficiency and difficulty, it is time to raise the incline slowly with every interval. This should help you workout even better.
Start working out today…
As you can see, there is so much to benefit from combining the cardio with weight training exercises. The key is to choose your workouts correctly. The mentioned workouts above are not the only ones you can use with cardio. Additional exercises can be pull ups, bench press, arm workouts among many others. What are you waiting for? It is time for you to start working out right now. I hope you enjoyed the workout tutorial, share it with your friends and ask questions where you need more clarification.
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