Peer-reviewed research published in 2019 pro swan Combining aerobic and strength training was found to lower blood pressure, increase lean muscle mass, and enhance muscle strength and cardiorespiratory fitness. Additionally, these findings suggest that combining running and strength-building activities may be superior to either type alone, and may even reduce the risk of heart disease.
“Strength training strengthens the muscles involved in running, improves running performance and reduces the risk of run-related injuries,” says Antoine Hamelin, CPT, personal trainer and CEO of First Step Fitness. .
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A hybrid workout is a great way to switch up your fitness routine. If you’re a runner, consistently running miles on a daily basis can make your workout monotonous. The same applies to strength training. Doing the same exercises over and over can get boring. Hybrid training keeps you mentally fresh and makes your workouts more enjoyable while preventing fitness burnout and stagnation.
What is hybrid training?
Regardless of your age or fitness level, hybrid training is perfect for those who want to quickly reach the fat burning zone while building lean muscle and strength. It’s important to point out here that fat is the body’s way of storing unused energy received from the diet. Therefore, hybrid training is one way to work with that store to keep your body fat percentage in a healthy range. It combines oxygen exercise with resistance training such as weightlifting and calisthenics (bodyweight exercises). The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, plus strength training for him at least two days per week.
“Running is an exercise that requires muscular endurance. “It takes a toll on the cardiovascular system, but muscles are what carry your body through space in repetitive motion for a period of time. So it’s really a muscular event.” The same can be said for
Benefits of hybrid training
If you focus only on strength training, you’ll ignore 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. Also, the same concept applies to aerobic exercise. If you prioritize cardio and avoid strength training, you’re missing out on the many health benefits of building muscle.
Cardio works synergistically with strength training. The combination of these types improves body composition (muscle mass to body fat ratio), boosts metabolism, improves blood sugar control, and protects heart health. Additionally, regular aerobic exercise helps build muscle. A more efficient cardiovascular system results in increased blood flow to the muscles and improved circulation.
Building muscle doesn’t just make you stronger. Strength training has many health-promoting benefits, including improved bone density, improved body composition, reduced risk of injury, and a more efficient metabolism. Strength training has also been shown to aid digestion and reduce the risk of chronic diseases such as cardiovascular disease and diabetes.
Switching from strength training to cardio every week is an effective strategy for gaining results in both areas. “Change your focus and priorities each week. Perkins recommends alternating between
Hybrid training nutrition
Not all calories are created equal. For example, the energy you get from a bowl of fresh fruit is not the same as the energy contained in a donut. Therefore, your best bet is to eat a balanced diet rich in carbohydrates, protein, healthy fats and fiber.
Whether your goal is to run a marathon or set up a deadlift PR at the gym, your body relies on carbohydrates as an energy source for physical activity. Academy of Nutrition and Dietetics (AND ), one hour of moderate exercise per day requires 5-7 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 and protecting protein stores during endurance exercise, so it can be used effectively for strength training and muscle building. This in turn supports overall endurance performance,” says Katie Cavuto, RD, Registered Dietitian and Executive Chef at Saladworks.
“Many studies have shown that consuming protein is an anabolic process. [i.e. building] Window — 30 minutes to 2 hours post-workout — alone or in combination with carbohydrates to promote muscle repair and growth. However, some studies have also shown that consistent protein intake throughout the day can equally support muscle growth,” he says. for example, journal of nutrition They concluded that muscle protein synthesis would be 25% higher when protein was evenly distributed across breakfast, lunch and dinner rather than a single meal.
This is an example of a diet to facilitate a hybrid training program. However, when it comes to nutrition, there is no one-size-fits-all approach. Calorie needs are highly individualized based on age, gender, height, weight and activity level. Use this example as a reference only.
Examples of hybrid training meals
breakfast
Rolled oats: 1/2 cup
Banana: 1 whole, sliced
Blueberries: 1/2 cup
Pumpkin seeds: 1 tablespoon
Flaxseed powder: 2 tablespoons
Natural peanut butter: 1 tablespoon
Milk without sugar: 1/2 cup
Cinnamon: 1 teaspoon
post workout protein shake
Unsweetened milk: 1 cup
Frozen strawberries: 1 cup
Banana: 1 whole
Leafy greens of your choice (spinach, kale, etc.): 1 cup
Chia seeds: 2 tablespoons
Medjool dates, pitted: 1 whole
Protein powder: 1 scoop
lunch
Dried lentils: 1/2 cup
Black beans: 1/2 cup
Steamed broccoli: 1 cup
Cherry tomatoes: 1/2 cup
Avocado: 1/2 whole
Spinach: 2 cups
Lemon: Juice from one whole lemon
Salsa, organic: 1/4 cup
snack
Apple: 1 whole
Almonds: 12 grains
Yogurt (oat-based or coconut-based): 1/2 cup
dinner
Brown basmati rice, dry: 1/2 cup
Organic tofu: 100g
Cauliflower (chopped): 1 cup
Sweet potato, raw: 100g
Chopped onions: 1/4 cup
Diced peppers: 1/2 cup
Chopped red cabbage: 1/2 cup
Chickpeas: 1/2 cup
Bok Choy: 1 cup
Lemon tahini dressing: 1 tablespoon
How to get started with hybrid training
1. Find an exercise you enjoy
The key to a successful and sustainable fitness program is loving what you do. If you’re doing workouts you love, you’re more likely to stick with hybrid training. If you don’t know where to start, try different workouts in different locations. For example, doing a strength training session outdoors, running around the track, lifting weights at the gym, or doing bodyweight exercises at home. Find what works best for you and make it yours.
2. Fuel your body with proper nutrition
As previously mentioned, nutrition is essential to achieving your health and fitness goals. You’re likely to burn more calories when you start a hybrid training program, so you need to make sure you’re consuming enough calories. Getting your calories from food can make a big difference to your energy, performance and recovery. If you’re not sure where to start, talk to a registered dietitian to create a personalized plan to help you reach your goals.
3. Prioritize rest and recovery
Overtraining is a common mistake fitness enthusiasts of all levels make from time to time (myself included). This condition even has a name: overtraining syndrome (OTS). Doing too much physical activity too quickly can cause OTS. Build fitness gradually to avoid OTS.
After strenuous exercise, take time off to rest and recover. During the recovery phase, your muscles rebuild and become stronger. Do one or two days a week of active recovery (e.g. walking, hiking, biking, swimming), or take one day a week off from exercise altogether. This helps give your body and brain a well-deserved break from training.
4. Be flexible with your workout routine
Combining strength training and cardio works in several different ways. Some people prefer to keep the two separate, while others prefer to incorporate both types of exercises into a single HIIT or circuit-style workout. You can run and do strength training on Tuesdays and Thursdays. Alternatively, three to four days a week he can do a high-intensity hybrid his workout that combines calisthenics, weightlifting and running.
5. Start slow and increase your workout volume over time
When starting a new workout program, it’s wise to allow your body to adapt at your own pace to prevent injury, burnout, and fatigue. The adaptation phase is expected to last several weeks to months, although this time varies greatly by fitness level. Start by training 2-3 times a week and gradually increase until you can do 4-5 times a week without exhausting yourself.
