It is known that the aerobic exercise (running, cycling and so on) makes the heart and lungs work, being valued for its ability to improve cardiorespiratory capacity. However, over time, the strength training has also gained relevance. In what way can combine these types of work in the same routine?
While the cardio exercise reduces cardiovascular risk factors, strength training improves body composition, increases muscle strength, prevents osteoporosis and sarcopenia, and promotes greater functional capacity.
Today, there is consensus in recommending a combination of aerobic exercise and strength training for optimal health. In the renowned Men’s Health magazine, Rubén García, an expert in fitness, nutrition and sports supplementation, reveals a routine that merges both types of work.
Rubén García’s routine to work cardio and strength
1. Plank to squat: Start in a plank position with your hands and feet on the floor, forming a straight line from head to heels. From this position, he jumps his feet forward, landing in a deep squat position. This exercise combines core work with leg work, increasing heart rate and strengthening abdominal and leg muscles.
2. Bicycle: Lie on your back, with your hands behind your head and your legs elevated. Alternate bringing your right elbow toward your left knee while straightening your right leg, then switch sides. An excellent movement to work the oblique and straight abdominals, while maintaining good cardiovascular intensity.
3. Squat to lunge: Start standing. Perform a squat and, as you stand up, step forward with one leg, lowering yourself into a lunge. Return to the starting position and repeat with the other leg. This exercise works the muscles of the legs and glutes, in addition to improving balance and coordination.
4. Climbers + Push up: In a plank position, alternately bring your knees toward your chest (mountain climbers). After several repetitions, he performs a push-up. A high-intensity movement that combines core, chest, and arm work, increasing cardiovascular resistance.
5. Sumo squat + Biceps curl: With your feet wider than shoulder width and toes pointed outward, perform a sumo squat. On the way up, he performs a biceps curl with weights. This exercise strengthens the inner thighs and biceps, providing a complete lower and upper body workout.
6. Step ups: Use a bench or raised platform. Step one foot onto the platform and then the other, lowering yourself down in the same way. This movement improves leg and glute strength, and increases heart rate.
How to perform this routine? Rubén García recommends doing it in a stimulus and rest format, with 40 seconds of work per movement and 20 seconds of rest between exercises. He performs 3-4 rounds of the entire six-movement routine, with a one-minute rest between rounds.
Before starting, you should warm up well. Avoid weights and exercises that you do not control. Do not do more repetitions than recommended, work at a comfortable level, rehydrate frequently and stretch when finished. A fitness professional can guide you safely and effectively.
