From: hubermanlab
The integration of strength training with cardiovascular exercise is a common concern for those looking to improve their physical health, aesthetics, and overall athleticism. In a recent discussion between Andrew Huberman, a neurobiology and ophthalmology professor at Stanford School of Medicine, and Jeff Cavaliere, a certified strength and conditioning specialist, they explored different approaches for effectively combining these two types of training.
Recommended Split
Jeff Cavaliere suggests a balanced approach with a 60/40 split favoring strength training. This equates to approximately three days focused on strength training and two days on cardiovascular conditioning, spread over a five-day training week [00:10:13]. This schedule promotes the benefits of muscle building while also incorporating enough conditioning to maintain cardiovascular health.
Typical Weekly Plan
- Monday, Wednesday, Friday: Strength Training
- Tuesday, Thursday: Cardiovascular Conditioning
Duration of Workouts
Cavaliere emphasized keeping workouts to around 60 minutes. This includes both warm-up time and active workout time. For cardiovascular training specifically, workouts can be effective even at durations of 30 to 45 minutes [00:11:24].
Combining Strength and Cardio on the Same Day
When integrating both forms of exercise on the same day, it is generally more effective to prioritize strength training followed by cardio. This sequence ensures that one’s energy and focus are first directed toward the more demanding strength exercises, thus maximizing muscle-building potential without the fatigue brought on by prior cardio [00:23:23].
Cardiovascular Training Preference
Jeff pointed out his preference for high-intensity interval training (HIIT) over traditional steady-state cardio due to its functional and engaging nature. Activities like foot drill ladders or combining calisthenic moves in a circuit can not only condition the heart but also challenge coordination and agility [00:25:02].
The Role of Skill Development
A fascinating point made during the discussion was the cognitive and skill-related aspects of cardio exercises. By incorporating movements that require skill and coordination, people can become more engaged, and thus more likely to stick with their conditioning program. This engagement is beneficial not only physically but also keeps the brain’s upper motor neurons active, contributing to long-term brain health [00:27:17].
Training Efficiency
“You could either train long or you could train hard, but you can’t do both” – Jeff Cavaliere highlights the importance of efficient training within a manageable timeframe ([00:12:12]).
Conclusion
The integration of strength and cardio requires careful planning but can be streamlined through the use of well-structured routines. By following a balanced weekly split, considering exercise sequence, and opting for engaging cardiovascular options, individuals can successfully develop both muscular and cardiovascular fitness. These principles form the foundation for a well-rounded fitness regime that is sustainable and effective.