How to Integrate Strength Training and Aerobics

Research shows that you can get fitter with an exercise program that integrates strength training with aerobics than with an aerobic only program. Weight and fat loss increases, plus you place less stress on your heart when you spread a workout over all muscle groups.

Instructions

1. Realize the benefits of having more muscle. Each pound of muscle increases metabolism, allowing you to burn more calories. Muscle also increases your oxygen capacity and immunity against disease.

2. Increase your benefits as you age. People over 40 benefit most from a combined aerobics and strength training program. Strength training helps older people maintain muscle that's normally lost with age, while improving strength and physical endurance.

3. Explore different methods of integrating aerobics and strength training. One method is to follow a 30-minute aerobic session performed at 70 to 85 percent capacity with several strength training exercises that target all the muscles groups. The aerobics warm up the muscles, which aids in strength training.

4. Work out with a strength training program with briefer rest intervals. This alternative option produces an aerobic effect while strength training.

5. Start a strength training program with one to two sets of 8 to 10 repetitions for up to 12 exercises. It's very important to make regular increases, either with number of repetitions and sets or adding to the amount of weight used.

6. Exercise at a comfortable intensity. A study on older adults revealed that the intensity of the exercises had little effect on over all aerobic improvement.

7. Allow your muscles a day of rest in between strength training sessions. Strength training every other day benefits muscles more than exercising muscles every day.