A 2019 study published in peer review PLUS ONE I found that a A combination of aerobic and resistance exercises Resulted in lower blood pressure, increased lean muscle mass, enhanced strength and cardiorespiratory fitness. Furthermore, these results indicate that combining running with strength building activities It’s better than doing either type in isolation — and it can even lower your risk of heart disease.
Says Antoine Hamlin, CPT, Personal Trainer and CEO Fitness first step.
Hybrid workouts are a great way to switch up your fitness routine. If you’re a runner, your workouts will likely become monotonous after consistently putting in lots of miles day in and day out. The same goes for strength training – repetition of the same exercises can get boring. Hybrid training will help keep you mentally refreshed and make workouts more fun while helping out Prevent fatigue And the Consistency in your fitness.
What is hybrid training?
No matter your age or fitness level, hybrid training is ideal for those looking to get into the fat burning zone quickly while building lean muscle and strength. Here, it is important to point out that fat is how your body stores the unused energy it receives from the food you eat. So blended training is one way to take advantage of this reserve and run it for you in order to maintain a range body fat percentage in a healthy range for you. This training method combines cardiovascular exercises – such as running or High Intensity Interval Training (HIIT)– With resistance training, such as weight lifting and Gymnastics (Also known as body weight exercises). The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity aerobic exercise Or 75 minutes of vigorous aerobic exercise per week, plus strength training two or more days per week.
“Running is muscular endurance Activity. A lot of people think it’s just cardio,” says a certified trainer Holly Perkins, CSCS. “While it is taxing on the cardiovascular system, it is your muscles that hold your body in space with repetitive motion for a while. So it is actually a muscular event.” The same goes for HIIT and plyometrics, or jump training as well.
Benefits of hybrid training
If you focus solely on strength training, you neglect your cardiovascular health and miss out on The many benefits of endurance training, such as lower resting heart rate, lower blood pressure, improved mood, and fat loss. On the contrary, the same concept applies to heart disease. If you prioritize aerobic exercise and avoid strength training, you won’t reap the many health benefits of it Muscle Building.
Cardio works synergistically with strength training exercises. The combination of these types improves body composition (the ratio of muscle mass to body fat), speeds up metabolism, and improves Control of blood sugarIt protects the health of your heart. In addition, regular Cardio exercises It can help build muscle. When your cardiovascular system is working more efficiently, it helps Increase blood flow to the muscles and improve blood circulation.
Building muscle does so much more that makes you stronger. His strength training Many health-promoting benefitsSuch as improving bone density, improving body composition, decreasing the risk of injury, and increasing metabolic efficiency. Strength training has also been shown to promote digestion and Reduce the risk of chronic diseases Such as cardiovascular disease and diabetes.
Switching your weekly focus from strength training to cardio can be an effective strategy for achieving gains in both areas. “Flip your focus and priorities each week. The most important goal is to have two to three customized, high-quality training sessions per week,” says Perkins, who recommends alternating strength training and cardio days.
Nutrition for hybrid training
Not all calories are equal. For example, the energy you get from a bowl of fresh fruit is different from the energy from a donut. for Optimum power and performanceYour best bet is to eat a balanced diet rich in carbohydrates, proteins, healthy fats, and fiber from whole plant foods that provide enough calories to fuel your increased exercise volume.
Whether your goal is to run a marathon or make a killer PR at the gym, your body depends on carbohydrates to fuel it with physical activity. According to the Academy of Nutrition and Dietetics (AND), one hour of moderate exercise per day is required 5 to 7 grams of carbohydrates per kilogram of body weight per day.
“For hybrid athletes, glycogen (blood sugar stored in the liver) is optimal for maintaining energy levels during endurance exercises as well as for protecting protein stores so that they can be used effectively in strength training and muscle building, which in turn supports overall endurance performance,” states Katie Cavuto, RD, Registered Dietitian and Executive Chef Saladorx.
“A great deal of research shows that protein consumption within anabolic [i.e. building] Window – from 30 minutes to 2 hours Post workout – either alone or with carbohydrates, promotes muscle repair and growth. However, many studies also show that Consistently eat protein throughout the day It can support muscle growth just as much,” says Cavuto. For example, a recent study published in Nutrition Journal It was concluded that muscle protein synthesis was 25 percent higher When protein was distributed evenly across breakfast, lunch and dinner rather than a single meal.
Here’s a typical day-to-day feeding of a hybrid training program; However, there is no one-size-fits-all approach when it comes to nutrition. Calorie needs are highly individual, based on age, gender, height, weight, and activity level. Use this example as a reference only.
Sample day of eating for hybrid training
Rolled oats: 1/2 cup
Banana: 1 whole, cut into slices
Berries: 1/2 cup
Pumpkin seeds: 1 tablespoon
Ground flax seeds: 2 tablespoons
Natural peanut butter: 1 tablespoon
Unsweetened non-dairy milk: ½ cup
Cinnamon: 1 teaspoon
Protein shake after workout
Unsweetened non-dairy milk: 1 cup
Frozen strawberries: 1 cup
Banana: 1 whole piece
Selected leafy greens (spinach, kale, etc.): 1 cup
Chia seeds: 2 tablespoons
Medjool Dates: 1 whole grain
Protein powder: 1 scoop
Dry lentils: half a cup
Black beans: half a cup
Steamed broccoli: 1 cup
Cherry tomatoes: half a cup
Avocado: half a whole grain
Spinach: 2 cups
Lemon: juice of a whole grain
Organic sauce: 1/4 cup
Apple: 1 whole
Almonds: 12 whole grains
Yogurt (oat or coconut): 1/2 cup
Dry brown basmati rice: half a cup
Organic Tofu: 100g
Minced cauliflower: 1 cup
Raw sweet potatoes: 100g
Onion, diced: 1/4 cup
Bell pepper, diced: 1/2 cup
Chopped red cabbage: 1/2 cup
Hummus: half a cup
bok choy: 1 cup
Lemon tahini sauce: 1 tablespoon
How to get started with hybrid training
1. Find exercises you enjoy
The key to the success and sustainability of any fitness program is you like what you do. You’re more likely to stick with hybrid training if you do exercises that you enjoy. If you’re not sure where to start, try different exercises in different locations. For example, do an outdoor strength training session, or run around a racetrack, Lifting weights in the gymOr doing bodyweight exercises at home. Find out what works best for you and make it your own.
2. Nourish your body with proper nutrition
As discussed above, nutrition is essential to reaching your health and fitness goals. You will likely burn more calories when you start a hybrid training program, so you must make sure that you are consuming enough calories. Feed your body calories from whole food sources rich in proteins, carbohydrates and healthy fats It will make a huge difference to your energy, performance and recovery. If you’re not sure where to start, talk to a registered dietitian who can help you create a customized plan to help you achieve your goals.
3. Prioritize rest and recovery
Overtraining It’s a common mistake that fitness enthusiasts of all levels make from time to time (myself included). There is even a name for this condition—Overtraining Syndrome (OTS). OTS can occur if you do a lot of physical activity too soon. Avoid OTS by gradually building up your fitness.
After a rigorous workout, take a vacation rest and recovery. During the recovery phase, your muscles recover and become stronger. Actively recover one or two days a week (eg, walking, hiking, biking, swimming) or take one day a week off exercise altogether. This will help give your body and mind a break from training.
4. Be flexible in your exercise routine
Combining strength training and aerobic exercise can do several different ways. Some prefer to keep the two separate, while others prefer to combine both types of exercise into one HIIT or Circuit-style workout. For example, you could run for 30 to 45 minutes on Mondays, Wednesdays, and Fridays, with strength training on Tuesdays and Thursdays. Alternatively, you can do high-intensity hybrid exercises that combine gymnastics, weightlifting, and running three or four days a week.
5. Start slowly and increase the amount of exercise over time
When starting any new exercise program, it is wise to pace yourself and allow your body time to adapt to prevent injury, fatigue, and exhaustion. This time varies greatly depending on your fitness level, but expect the adaptation phase to last from several weeks to months. Start with two or three exercises per week and build up gradually until you can do four or five exercises per week without reaching Fatigue point.