Trainer Tuesday? Instead of workout Wednesday. Whatever clever name fits the bill…I’ll go with it. I’m still playing around with a new blog schedule. (link).
I think I’m getting the hang of school? It’s a tad weird to be in non-sciency courses (you can be in grad school and still say stuff like that, right?). And talking about health policy kind of makes my brain explode….but I’ll get there.
Today I wanted to talk about my favorite way to strength train. Mainly applicable to legs (for me), but can be applied in all forms!
I think a lot of women are afraid of bulking when the strength train. Many will argue that this is impossible. Many say it is possible. At the end of the day, it really depends on your anatomy, your levels of testosterone, and your definition of bulky. EITHER WAY. Train how you LIKE to train, honor your body, so on and so forth. However….. one way I have enjoyed strength training that I think builds lean muscle? Adding in cardio intervals. This keeps your heart rate high during your workout. Everyone will argue one way or another. I don’t really feel like there’s a ‘right’ way. I feel like you train to keep your mind happy and attain whatever goals you desire that are reasonable for you.
With that said, I actually love doing this and even if we’re not talking about bulking here, it’s important to work your cardiac muscle too, am I right?! Helloooo heart disease/stroke/etc. And some people REALLY hate running or any sort of designated ‘cardio’. There are ways to keep your heart rate up during strength training. You can:
-Take shorter breaks
-Add cardio intervals
Adding cardio intervals is what I’m going to talk about today.
Sometimes I’ll structure a workout where I do a circuit it’s designated 3-4 times and then run a half mile. Then do another strength circuit. And so on and so forth.
Other times, or most of the time because it’s my favorite way, I’ll create a circuit that uses strength AND cardio moves. Or better yet? Moves that are good for strength AND cardio. For example, box jumps, jumps squats, burpees. These are all exercises that work skeletal muscle, but also get your heart rate up 🙂
I applied this idea to my leg work out last week (link) and was so sore, a second leg day was out of the question…
DISCLAIMER: I am NOT a personal trainer. This is just a workout I’ve done and enjoyed, and I encourage you to seek a medical professional (your MD) before beginning this or any exercise regimen.
I rested 30 seconds in between. Do what is right for YOU. You could probably still rest 1.5-2 minutes in between and this would still be effective because of the cardio!
Happy Tuesday, everyone!
How was your Labor Day?
Do you ever add in plyo/cardio intervals to your weight lifting?
Do you enjoy running?
Let me know if you try it!