Variations of Strength and Cardio Training
Strength training or resistance training (anaerobic) refers to focused movements that pushing against a resistance, such as body weight, exercise bands, weights, or machines. This type of training is usually done with moderate to heavy weight at low heart rates, and allows for recovery.
Cardio, or aerobic, exercise refers to any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically. Examples include running, biking, swimming, etc.
And then there are plenty of Strength/Cardio options in between like routines that incorporate low weight dumbbells or rucking which is hiking with w moderately heavy backpack.
Humans should generally split their time between Strength and Cardio, again, limitless options, here are two general plans:
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| Sun | Mon | Tue | Wed | Thu | Fri | Sat |
| Option 1 | Walk | Strength | Cardio | Strength | Cardio | Strength | Hike |
| Option 2 | Walk | Str/Card | Str/Card | Str/Card | Str/Card | Str/Card | Hike |
Strength and Cardio
Shoot for 7 hours per week of breathing-hard exercise, half strength (can start with body weight), half cardio (can start with walking). And when you’re not exercising – maintain good posture, take the stairs, walk there, and carry the groceries.
For cardio workouts, try progressive intervals. Here is an example of such a progression. The most important thing is to stretch before and after these workouts, and to pay attention to your body. Repeating workouts, or weeks of training is the smart thing to do when your body tells you so. Start with 2-3 weeks of simply walking if such training is new to you.