Features of combined workouts in the gym

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-03-11

Hello. From my articles, you already know that strength exercises can be performed using the separate method, supersets, and circuit method. But, in addition to this, strength training can be mixed with cardio workouts. This article will explain how to do it and what benefits it provides.

In a narrow sense, combined workouts in the gym are those in which there is an alternation of strength exercises and cardio exercises.

Here are a few training plans for example:
Combined workouts in the gym for girls
Combined workouts for weight loss for men

Now, I hope you understand that the essence is quite simple: we alternate these two different types of physical load within each workout. It turns out to be such a "salad." Half strength, half cardio workout. But what does this give us? Why, for example, not start with a strength workout and then go for a 30-minute run on the treadmill?

Benefits of Combined Workouts

1. Such workouts significantly increase the intensity of your sessions, which contributes to better fat burning. If in a combined workout you perform strength exercises separately, then in terms of intensity, this is approximately equivalent to a regular strength workout with supersets. And if you perform such a workout with supersets, then this is already equivalent to a strength workout using the circuit method. So, the combined method significantly increases the intensity of your sessions.

2. Sometimes the gym is so crowded that not only in a circle, but even with supersets, you can't really train, as all the machines are occupied. In this case, combined workouts (provided there is a free cardio machine) can be an excellent solution. You simply do one strength exercise using the separate method, and then go to the treadmill for 5-10 minutes. And so on.

3. As a cardio load, treadmills or ellipticals work great in gyms. You can also use a stationary bike, but it is less effective. At home: a jump rope, home cardio equipment, or squats with your own weight, as shown in this complex. Or something else that your imagination might suggest. I know examples of people who run up and down the stairs in their apartment buildings. That’s also an option.

4. Combined workouts are quite manageable even for beginners. For example, doing 3 sets of a strength exercise and then walking for 5 minutes on the treadmill can be done by almost any untrained person.

5. The overall workout time is reduced. For good results, 60 minutes is usually sufficient. During that time, you can run for about 30 minutes and complete 4 to 5 strength exercises. With 3 to 4 workouts a week, this is quite enough.

What Results Can You Expect?

1. As you may have guessed, such workouts are great for overall weight loss. Moreover, there are plenty of options to complicate or simplify this type of training. You can increase the time and intensity of cardio workouts between strength exercises. The strength exercises themselves can be done in supersets. You can choose to take breaks between strength exercises and cardio, or eliminate them entirely or reduce them to a minimum. In general, there is a wide range for creativity.

2. Combined workouts are also good for maintaining your body in its current shape when you no longer want to lose weight. It’s enough to train this way 3 times a week for 60 minutes at moderate intensity and not exhaust yourself with diets. This means you can maintain your form with minimal time and energy costs.

3. As for gaining strength or muscle mass, combined workouts are clearly not suitable for this. To make your muscles grow, you need to focus on one or several muscle groups. Alternating with cardio will dissipate your efforts and hinder muscle growth.

A Few More Nuances

1. It's better to start such combined workouts with cardio, which also serves as a warm-up. However, whether you end with cardio or strength workouts is not critical.

2. The less concerned you are about preserving your muscles and the more you focus on overall weight loss, the longer your cardio sessions should be. About 10-15 minutes is optimal, but not more. If you are just maintaining your shape, 5 minutes is sufficient.

3. The average heart rate during cardio should be approximately 130-140 beats per minute. This means there’s no need to run on the treadmill at full intensity, only to spend another 10 minutes recovering afterward. Just run, take a 1-2 minute break, and then switch to strength training.

4. For those who enjoy training marathons (working out for 2 hours or more), this will be ideal. These workouts are more varied and allow you to stretch your stamina a bit longer (with the right approach).

Conclusions

In general, this is a versatile method. Both beginners and more advanced practitioners, even those who are quite "invulnerable" in terms of physical strain, can adjust such training to their level of preparation. Additionally, if you train during peak hours when the gym is crowded, using a circuit method becomes almost impossible. Combining with cardio workouts will help you maintain intensity and spare you the hassle of searching for free machines.

However, it’s worth noting that lately, many fitness clubs have started separating cardio zones and gyms into different rooms or even different floors. Well, in that case, you’ll need to decide for yourself whether to use this method or not. Good luck!