Cardio strength workouts aren’t just your regular walking routine. This type of workout consists of high-intensity exercise that is performed in short spurts and is followed by short rest periods between exercises. While cardio strength workouts are used by athletes, regular gym goers who don’t have a lot of time but want results are taking the plunge as well. You may have some sore muscles, but you’ll certainly have extra time to ice them down when you incorporate cardio strength workouts into your weekly routine.
Burn Fat and Build Muscle
Cardio strength workouts get the heart rate up with high-intensity exercises, but they also use strength training alongside the cardio to burn more fat. With traditional cardio you don't start to burn fat right away; rather, it takes approximately 20 minutes to reach the “fat burning zone,” according to Bodybuilding.com. By adding intense sets of cardio strength intervals to your workout your body burns calories and fat two to four hours after the workout and also burns more calories during a workout. When you strength train you build muscle, and muscle burns more calories than fat, even when the body is at rest. In order to lose 1 pound of fat, you must create a caloric deficit of 3,500 calories. If you eat right, build muscle and burn more calories per day, you’ll see the fat melt away from those unwanted areas of your body.
Exercise, whether high intensity or low intensity, has a positive correlation to your mood. Physical activity helps to stimulate brain chemicals that not only make you happier, but also help you feel more relaxed, according to Mayoclinic. Not only will your body release those “feel good” chemicals, but toning your body and slimming down can boost your confidence and improve your self-esteem.
Utilize Your Time
This may be the biggest benefit to cardio strength workouts. Exercise is important on a daily basis, but finding the time can be impossible. With cardio strength workouts you can blast more fat in a shorter period of time. A workout that combines both cardio and strength moves will sculpt your muscles and can also burn up to 10 calories per minute, according to "Fitness" magazine. This doesn’t include the calories burned after a workout by the increased muscle mass you build with these types of workouts.
With cardio strength training, you are exercising for short spurts and have to recover quickly in between exercises. Stamina is the ability to recover quickly; during each cardio strength workout you’ll improve your stamina. With each cardio strength session, you’ll build your stamina and endurance and you'll need less time to recover between each exercise.
Better for Your Bones
Cardio is great for your overall health, but adding strength training to your cardio will help you develop and maintain strong bones. When you stress your bones with strength training you increase the bone density and reduce the risk of osteoporosis, according to Mayoclinic. Building muscle will also help to protect your bones and joints from injury, giving you better balance and strength.
Danielle Clark has been a writer since 2009, specializing in environmental and health and fitness topics. She has contributed to magazines and several online publications. Clark holds a Bachelor of Science in ecology and environmental science.