If it doesn’t, you can either add a low-intensity, steady-state run between strength workouts to enhance your recovery, or you can take a more aggressive approach, combining strength and cardio in the same workout - as Idalis Velazquez does in 30 Day Breakaway. If your program already includes indoor cardio workouts, you can simply swap one or two a week for a run. Your move: Weave running into your strength training program at least twice a week. In other words, regularly pounding the pavement (or trail, or sand, or track) can give you the wherewithal to bang out more reps and sets when lifting weights, and as your training volume increases, so, too, will your strength gains. That should be reason enough to add running to your strength program.īut if you need another, here it is: Engaging in aerobic exercise can help increase your resistance to fatigue and overall exercise capacity. Strength training provides a host of benefits on its own - increased muscle growth, enhanced strength and power, fat loss, and (if you do it right) greater muscular endurance.īut if your sole training focus is pumping iron, you’re neglecting a key component of becoming a truly well-rounded athlete: improving your cardiorespiratory fitness. You can also find HIIT workouts in LIIFT4, 80 Day Obsession, Morning Meltdown 100, and Job 1 with Jennifer Jacobs. If you’ve ever done an INSANITY workout, you know what that means. Your goal is to repeatedly exercise at your “lactate threshold” - the point at which your muscles start to burn and your breathing becomes too heavy to speak - by alternating periods of intense effort and active rest. That’s because the key to an effective interval workout isn’t what you do, but how you do it. HIIT can be done on a track or road, or in a pool, but it can also just as easily be performed in your living room. Your Move: Do high-intensity interval training (HIIT) once or twice a week. Speedwork (e.g., interval training) is particularly important, as studies show that it can improve not only speed, power output, and VO2max, but also overall endurance. Your strength workouts can either replace existing cardio workouts (if you typically train five or more days per week), be performed between cardio workouts (if you train three or fewer days per week), or be performed back-to-back with cardio workouts, as they are in 30-Day Breakaway with Super Trainer Idalis Velazquez that combines strength training and running to help you crush a 5K in just four weeks.Īt its most basic level, endurance training is simple: Throw on a pair of running shoes, hop on a bike, or jump in a pool and start logging miles or laps.īut if “steady state” training is all you do, you’re not optimizing your results. Beachbody on Demand offers plenty of options, which you can find in programs such as LIIFT4, 6 Weeks of The Work, Body Beast, The Master’s Hammer and Chisel, P90X, 80 Day Obsession, and 645. Your move: Perform at least one (and ideally two) total-body strength workouts a week. Indeed, one meta-analysis in the British Journal of Sports Medicine found that strength training can cut overuse injuries by almost 50 percent. Not only can it boost speed, movement economy, and power output in runners, but it can also increase time to exhaustion and injury resistance. You have to be strategic in how you integrate it into your current program so that it fast tracks your progress instead of shortchanging it.įollow these four tips to start cross-training like a pro.Įndurance athletes often have an aversion to lifting weights, but science has yet to come up with a reason why they shouldn’t do it. If you’re a runner, you might “run the rack” at the gym instead logging miles on the road, or swap one of your weekly terra firma sweat sessions for some laps in the pool.Īnd if you’re a weightlifter, you might occasionally trade iron for asphalt.īut cross-training effectively requires more than just sporadically dipping your toes in another sport’s pool. If you spend most of your time on a bike, cross-training might translate into jumping on a rowing machine or hitting a running trail once or twice a week. Think of it this way: Your main training focus (e.g., running, cycling, swimming, weightlifting) provides your athletic foundation and key skillset (e.g., strength, explosive power, cardiovascular and muscular endurance, etc.) while cross-training layers on additional skills, shores up weaknesses, bolsters strengths, and reduces overall injury risk. The classic definition of cross-training is engaging in a sport or activity other than your primary one with the goal of improving athletic performance and longevity.
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