Should I do both cardio and weights?

Author: Arely McKenzie DVM  |  Last update: Sunday, June 1, 2025

Whether you prefer cardio or resistance training, it is important to do both, or cross-train, to get the most benefits. "If you are training for a marathon, you want to increase the strength in the muscles you use while running," Jeffrey says.

Is it better to do cardio and weights together or separate?

The bottom line is, you should definitely incorporate cardio and weight training into your program -- but if your primary ambition is to build muscle and strength -- it is best to separate cardio from weight training.

Is it okay to do cardio and weights the same day?

To some, that makes it a good idea to split them up—strength one day, cardio another, but from a general health perspective, there's no reason you can't do both in the same workout session or split into two sessions on the same day, says Dr. Ghuman.

What is the 3/2/1 rule in gym?

What is the 3-2-1 method of working out? The 3-2-1 refers to your weekly split of workouts - three strength training sessions, two Pilates sessions, and one cardio session. All up, that's six sessions per week, leaving you one full rest day, too.

What happens if you only lift weights and no cardio?

While lifting weights can help build muscle and increase metabolism, incorporating cardio exercises into your routine can enhance overall calorie burn. By focusing solely on weightlifting without cardio, your body may experience improvements in strength and muscle tone, but weight loss might be slower.

You CAN Combine Cardio & Weights (and Should)

Is 30 minutes of cardio a day enough?

The American College of Sports Medicine (ACSM) recommends that adults should accumulate at least 30 minutes of moderate-intensity aerobic activity 5 days per week OR engage in 20-minutes of vigorous activity 3 days per week.

What is the 80 20 rule at the gym?

The 80/20 rule simply means: 80% of the effects come from 20% of the things u do. 20% from exercise. It isn't just about the weight loss but actually about the fat loss and muscle gain.

What is the 70 30 rule gym?

Shifting stubborn fat comes down to the 70/30 rule: only 30% comes from exercise whereas 70% comes from making changes to what you eat. It is the most important factor in a shredding fat.

How much cardio per week?

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week.

Can I lift weights in the morning and do cardio at night?

If you plan on alternating cardio and weight training, consider doing a morning cardio session one day, and then a weight-training session on another day in the evening. This will help you rest and recover from each training session.

Should you do cardio or weights first to lose belly fat?

The case for doing weights first

The less tired you are, the more repetitions you'll be able to do with correct form -- and good form is crucial for performing strength training exercises safely and effectively. Doing weights first may also be helpful for fat loss when combined with cardio, according to Millington.

Is 30 minutes of cardio after weights good?

Doing a cardio workout after weight training is ideal if you want to lose fat and get stronger.

Do I need to do cardio if I lift weights?

Cardio and strength training for weight loss. If your main goal is weight loss, you want to burn calories and build muscle mass. So, for optimal benefits, you should incorporate both cardio and strength training into your exercise routine. Once your doctor has cleared you for exercise, you can get started.

Is it better to work out everyday or alternate day workouts?

Performing the same routine every day can lead to excess soreness or strain. Using the same muscle groups over and over again doesn't leave any time for your muscles to repair and grow. I recommend alternating days training different muscle groups so that you give your body time to recover.

What is the 2 2 2 rule in gym?

The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.

What is the 3 3 3 rule gym?

Understanding the 3 3 3 Approach

Among these, the 3 3 3 workout has carved a niche for itself with its straightforward, yet surprisingly effective strategy. The concept revolves around performing sets of three exercises, repeated three times, for a total of nine micro-sets.

What is the 5 by 5 rule in gym?

What is the 5x5 workout? There are a few iterations of the 5x5 workout, but they all involve doing five sets of five reps of compound exercises. Hamlin suggests the following rules and programming: Rest breaks: Rest between each set for two to three minutes, depending on the intensity and how you feel.

What is the number one rule in the gym?

1: Rerack your weights. This is the most fundamental rule of gym etiquette. Leaving the plates on a barbell after you finish your sets forces the person after you to waste time and energy and is just plain annoying.

What is the 30 60 90 rule gym?

The 30-60-90 interval training workout consists of three sets with three intervals. The first set includes three intervals of 30 seconds, followed by three intervals of 60 seconds and three intervals of 90 seconds. After each interval, rest for the length of the interval.

What is the Pareto rule in fitness?

The 80/20 rule, also known as the Pareto Principle, suggests that 80% of your outcomes result from 20% of your efforts. When applied to diet and exercise, it means that you can strive to follow a healthy and balanced routine 80% of the time, while allowing yourself to indulge or deviate from it 20% of the time.

What burns the most belly fat?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

What is the best food to eat after lifting weights?

4. Eat after you exercise
  • Yogurt and fruit.
  • Peanut butter sandwich.
  • Low-fat chocolate milk and pretzels.
  • Post-workout recovery smoothie.
  • Turkey on whole-grain bread with vegetables.

How to burn 1000 calories in a day?

Running, cycling, swimming, and rowing are all great options for hitting your calorie burn target.
  1. Running: To burn 1000 calories in a day, a 75 kg person running at 10 km/h can burn around 600 calories in an hour. ...
  2. Cycling: Biking at 18-20 km/h can help you burn 600-800 calories in an hour.

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