Unlocking Fitness Success with Cardiovascular and Strength Training
A fitness journey can be exciting and overwhelming at the same time, especially for beginners. The key to long-term success lies in a consistent approach that includes cardiovascular exercises and strength training. In this blog I’ll navigate you through the essentials, helping beginners select appropriate workouts to lay the basis for a healthier, fitter lifestyle.
The Basics Cardio vs. Strength Training
Cardiovascular Exercises - The Heart-Pumping Foundation
Cardio exercises elevate your heart rate, enhance endurance, and burn calories.
Examples include brisk walking, running, cycling, swimming, elliptical/Cross trainer machine and the dreaded stair master!
Aim for at least 150 minutes of moderate-intensity cardio per week which is just 21 minutes a day - (I personally choose to do longer cardio sessions over less days).
Strength Training: Building the Powerhouse or sculpting a strong looking physique
Strength training involves resistance exercises to build muscle mass, improve metabolism, and enhance overall strength.
You can start by Incorporate bodyweight exercises (e.g., squats, push-ups) and use resistance tools like dumbbells or resistance bands.
Engage in strength training activities at least two days a week, targeting major muscle groups.
SO WHATS BEST….
Find the best thing that works for you, something you enjoy. If you enjoy it the likelihood is you’ll keep with it BUT the combination of the both is a great start.
Unsure what you should be doing, get in contact and well guide you every step of the way Contact Us.
Choosing Cardio Workouts for Beginners
Beginners should ease into cardiovascular exercises to avoid burnout and injury. Consider these beginner-friendly options:
Walking: Its an excellent low-impact option and one we can incorporate into our daily activities. Try setting yourself a daily target using your smart phone or smart watch to measure your daily step count (10,000 steps is a good place to start).
Cycling: Whether on a stationary bike or outdoors, cycling is low impact and joint-friendly - effective for cardiovascular health.
Swimming: A full-body workout, again super low impact, with minimal impact on joints, ideal for those with mobility concerns.
Elliptical/Cross Trainer: When using the arm handles this can act as a full body work out and just like cycling AND its also low impact.
Stairmaster: This is a more advanced cardiovascular workout which is challenging. This machine is designed to mimic the motion of climbing stairs. I personally love this option as my cardio - it targets my legs, it’s often very challenging physically and believe it or not mentally.
Strength Training:
Strength training is vital for overall fitness and has many benefits, I’ll cover this topic in more detail in the coming weeks but to name my top 5 benefits:
1. Builds Lean Muscle Mass which helps sculpts a strong looking physique.
2. Accelerates Metabolism which can assist weight loss.
3. Increases Bone Density reducing your chances of developing osteoporosis.
4. Increases and improves Cardiovascular health.
5. Uplifts Mood and Mental Well-being, Improves self confidence and creates positive body image - “strong is the new skinny”.
If you want us to put a plan together for you get in contact, if not here’s how you can start.
Here's how beginners can start:
Bodyweight Exercises:
If you're new to training your body weight will act as a great starting resistance. Try Squats, lunges, push-ups, and planks they’re an excellent starting points. Focus on form before intensity.
Resistance Bands:
Versatile and beginner-friendly, resistance bands offer a controlled way to introduce resistance to your workout.
Dumbbells and Resistance Machines
Begin with light dumbbells/resistance machines and gradually progress, focus should always be on form.
If you are completely new to fitness you could simply start setting a daily step target (10,000 steps a day) and 2 x 10 min body weight workout sessions a week which you could do from home.
The ultimate combination of Cardio and Strength:
Cardio and strength training complement each other. Cardio burns calories and improves heart health, while strength training enhances metabolism and shapes your physique. Muscles are the new sexy… and ladies, do not worry about being bulky, women are often put off weight training because they believe it will make them bulky, this is NOT the case.
Still Feeling Unsure
If your a complete beginner and have no clue where to start, need guidance, find that you walk into a gym and feel like a lost sheep
We can tailor you a program delivered seamlessly via our app, you can walk into the gym each day with a plan in hand. Each exercise has a video demonstration and on top of that we are on hand to receive any videos of your completing a movement to check your form. This is just a small part of the service we offer. Get in contact to find out more.
Alternatively you might be a regular gym goer who just isn’t seeing results or feels tired and fed up programming your own workouts, it can be extremely beneficial to let a professional program your workouts after discussing your long term goals.
Conclusion:
By embracing both cardiovascular and strength exercises, you're not just building a healthier body but laying the foundation for a sustainable, lifelong commitment to fitness and better health.
