Cardio vs strength training
GET FIT & MEAN IT! with World Champion Kate Bramley
Cardio or cardiovascular training is typically longer (relatively) slower training aimed at improving the function of your heart, lungs and blood vessels. Exercises such as cycling, walking, running, swimming, cross country skiing, rowing etc. are all great examples. The exercises are typically done continuously for 30mins or more at one time with minimal rest or reduced intensity rest (active recovery).
Strength training is characterised by shorter but more intense efforts within a larger session. These can be body weight or weights or high intensity high impact activities. These types of activities are designed to increase muscle bulk.
So the best one to do? It depends on your interest with any given activity. Find something you love, eat well and aim to be active most days of the week. Ultimately, the best would be to combine the two types of exercises with 2-3 strength sessions per week and 3-4 cardio based sessions per week.
MONDAY
Swim strength session including a pool buoy (less kicking) and paddles (if possible)
TUESDAY
Home boot camp and/or pilates or core class
WEDNESDAY
Day Off
THURDAY
60min power walk incl. some hills if possible
FRIDAY
Cycle spin class or 60min cycle incl. 2min efforts with 2min recovery. Aim for 6-12.
SATURDAY
40min jog on oval or path. Focus on best technique and stop if required.
SUNDAY
Day Off
MONDAY
60min power walk
TUESDAY
Home boot camp and/or pilates or core class
WEDNESDAY
Day Off
THURSDAY
40min jog on oval or path. Focus on best technique and increase the pace for 100m at a time then recover for 200-300m approx.
FRIDAY
Swim strength session including a pool buoy (less kicking) and paddles (if possible)
SATURDAY
1-1.5hr cycle incl. some hills
SUNDAY
Day Off
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