In today’s competitive world, we face constant stressors such as work deadlines, travel stress, personal responsibilities and pollution which takes a toll on the health quotient of our heart, mind and body. Thereby, affecting our posture, ability to move and overall functional fitness which leads to long-term health problems.
When it comes to navigating through these health issues and achieving overall well-being and fitness, incorporating a well-rounded exercise routine is essential. But how do we do that?
Here’s the hack. By combining cardio, mobility and resistance training in your routine, you can enhance various aspects of our well-being. From physical strength and endurance to mental clarity and flexibility. Let’s delve into understanding why each component is crucial and how they can be combined with an example to effectively achieve optimal results.
The Benefits of Cardio Training
Cardiovascular exercise, also known as aerobic exercises or endurance exercises, are the type of exercises that gets your heart pumping and keeps it elevated for a brief or sustained period of time. It offers several benefits for your health including:
Heart and Mental Health: Sustained periods of cardiovascular training strengthens your heart. And a strong heart pumps blood more efficiently, thereby lowers resting heart rate and improves circulation of nutrients. Additionally, these exercises release endorphins in the body, which aids in stress management, anxiety, and depression.
Weight Management and Better Endurance: Cardiovascular training helps overall energy expenditure for individuals on a fat loss program, thereby improving energy management. Additionally, it improves your endurance, allowing you to engage in physical activities for longer periods without feeling exhausted.
The Benefits of Resistance Training
Resistance training involves exercises that use external weights like a kettlebell, dumbbells, barbell or simply your body weight, to build lean tissue, aka muscle. Here’s why it is important:
Musculoskeletal Health: Resistance training builds lean muscle mass and increases your metabolic rate. It also improves your bone density, which helps to reduce the risk of osteoporosis, a condition that weakens bones as we age. Sarcopenia, which results in loss of muscle and bone density, can be best controlled by regularly engaging in resistance training.
Functional Fitness: Resistance training also improves your ability to perform daily activities, such as lifting heavy objects or carrying groceries, with ease. By strengthening muscles, tendons, and ligaments, resistance training reduces the risk of injury during physical activities.
The Benefits of Flexibility and Mobility Training
Posture and Range of Motion: Flexibility and mobility exercises involve movements that help your muscles and joints move more freely, essential for preventing stiffness and improving posture. These exercises allow your joints and muscles to move more freely and efficiently. Thereby, making it easier to perform activities like bending or reaching for an object. It helps correct imbalances in your body, which can improve your posture and reduce aches and pains. Additionally, it may also boost muscle recovery by causing a relaxation sensation after a workout.
Now that you’re convinced about the benefits of combining all the three, here’s a free training template for you to get started and understand how you can incorporate all of these into a training program.
How to Combine Cardio, Strength, and Flexibility in Exercise Routine?
Below is a three-day workout plan that includes all three types of exercises. Use this as a sample workout plan to combine these exercises into your weekly routine.
Day 1:
Mobility/Flexibility Exercises:
- Cat-Camel (10 reps)
- World’s Greatest Stretch (10 reps per side)
- Prone Handcuff (10 reps)
Cardio:
- 500 meters warm-up walk at 1% incline
- 2000 meters incline walk at 7% incline for 25 minutes
- 500 meters cool-down walk at 1% incline
Strength Training:
- Barbell Back Squat – 3 sets of 6-8 reps
- Barbell Glute Bridge – 3 sets of 15-20 reps
- Seated Cable Row – 3 sets of 8-12 reps
- Push-ups – 3 sets of 10-15 reps
Day 2:
Cardio:
- 500 meters warm-up walk at 1% incline
- Run 2000 meters for 20 minutes
- 500 meters cool-down walk at 1% incline
Strength Training:
- Overhand Lat Pulldown – 3 sets of 8-12 reps
- Romanian Deadlift (RDL) – 3 sets of 8-12 reps
- Dumbbell Flat Bench Press – 3 sets of 8-12 reps
- Reverse Back Extension – 3 sets of 15-20 reps
Mobility/Flexibility Exercises:
- Butterfly Stretch (hold for 30 seconds)
- Frog Stretch (hold for 30 seconds)
- Lying Hamstring Stretch (hold for 30 seconds)
- Hallway Chest Stretch (hold for 30 seconds)
Day 3:
Mobility/Flexibility Exercises:
- Lying Windmill Stretch (30 seconds per side)
- Cat-Camel (10 reps)
- World’s Greatest Stretch (10 reps per side)
Strength Training:
- Incline Row – 2 sets of 10-15 reps
- Forward Lunge – 2 sets of 8-12 reps
- Seated Shoulder Press – 2 sets of 10-15 reps
- Dips – 2 sets of 8-12 reps
Cardio:
- 5000 meters cycling at an easy conversational pace
Conclusion
By combining cardio, strength training, and flexibility or mobility exercises, you can create a balanced routine that enhances everything from endurance and strength to better mental health and flexibility.
However, it’s important to note that a well-balanced diet is just as essential as exercise in supporting your fitness goals. Proper nutrition fuels your body, aids recovery, and ensures that you get the best results from your workouts.
With a tailoring your nutrition and fitness approach that fits your goals, you’ll embark on a journey that leads to a balanced, healthier, and energized you.