Unleash Your Inner Super-Lifter: How Cardio Boosts Your Weight Training Game!
Have you ever thought about spicing up your weight training sessions with a pinch of cardio? You might be wondering, "Why on Earth would I want to do that?" Well, get ready for a quick dive into the wonderful world of cardio and its surprising benefits for your weight training routine. The secret sauce that'll make your workouts even more efficient is just a few heart-pumping beats away!
Cardio, the Gateway to Enhanced Endurance: Did you know that regular cardio sessions can improve your muscular endurance? It's true! According to a study by the American Council on Exercise (ACE), engaging in regular cardiovascular exercises increases your aerobic capacity, which means you can perform weight training exercises for longer periods without getting tired (1). So go ahead, run that extra mile or dance your heart out—it'll be worth it when you're crushing those reps at the gym!
Oxygen, Your Weightlifting BFF: When you do cardio, your body becomes better at delivering oxygen to your muscles (2). This increased oxygen supply helps your muscles work more efficiently, which translates to improved weightlifting performance. So, next time you're huffing and puffing on the treadmill or elliptical, just remember that every breath you take is a step toward a more efficient weight training session!
Cardio and the Fat-Burning Furnace: A fabulous benefit of cardio is that it helps you shed excess body fat, which can improve your weightlifting performance (3). Less body fat means you'll have an easier time getting into those tricky positions and maintaining proper form during weightlifting exercises. Plus, let's be honest, who doesn't love the feeling of flaunting those toned muscles after a sweaty workout?
Cardio as a Warm-Up (Two Birds, One Stone!): Cardio can be a fantastic way to warm up before your weight training routine. A 2018 study published in the Journal of Strength and Conditioning Research found that a low-intensity aerobic warm-up can enhance resistance training performance (4). So, by adding some light cardio before hitting the weights, you're not only getting your heart rate up but also prepping your muscles for an efficient, injury-free workout. Talk about a win-win situation!
Recovery Booster: Moderate-intensity cardio exercises can also aid in post-workout recovery by promoting blood flow to your muscles (5). This helps remove waste products and deliver nutrients, which can speed up the healing process and reduce muscle soreness. So, next time you're feeling a little achy after an intense weightlifting session, consider hopping on a stationary bike or going for a gentle swim to help your muscles bounce back faster.
TLDR: Cardiovascular exercises might seem like an odd pairing with weightlifting, but when combined, they create a fitness match made in heaven! By adding some heart-pumping cardio to your workout routine, you'll not only improve your muscular endurance, oxygen delivery, and fat-burning capabilities but also warm up and recover more effectively. So, embrace the quirky combination of cardio and weightlifting, and watch your workouts soar to new heights!
Sources:
American Council on Exercise (ACE). (n.d.). Cardiovascular Exercise: What You Need to Know. https://www.acefitness.org/education-and-resources/lifestyle/blog/3514/cardiovascular-exercise-what-you-need-to-know/
Murach, K.A., & Bagley, J.R. (2016). Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect. Sports Medicine, 46(8), 1029-1039