Cardio & Weight Training Routines

Cardiovascular and weight training routines do more for the body than burn fat and build muscle. These types of exercise routines can prevent or reverse many types of disease and health problems such as type 2 diabetes. Not only will your body be more fit and toned by following a cardio and weight training routine, but according to The President's Council on Physical Fitness and Sports, you may also experience improvements in mood and feelings of well-being.

Benefits

Cardio and weight training routines can help you to lose weight, build muscle tone and improve your cardiovascular fitness. The President's Council of Physical Fitness and Sports report physical activity reduces the risk of dying from coronary heart disease and of developing high blood pressure. By following a cardiovascular and weight routine, your can prevent type 2 diabetes, reduce blood pressure, and maintain healthy bones, muscles and joints. Exercise routines can also reduce symptoms of anxiety and depression.

Types

Cardiovascular exercise routines can be done with, or without, machines. Machines such as the treadmill, elliptical or stationary bike can be found in any fitness facility, or you can purchase them for your home. You can also use activities such as ballroom dancing, skiing, skating, hockey or ballet. Weight training routines can be done with free-weights, weight machines, resistance bands or any item that will create a resistance against your muscles. For example, replace dumbbells with milk jugs or wear wrist and ankle weights.

Time Frame

The American College of Sports Medicine recommends 20 to 60 minutes of cardiovascular exercise, three to five days per week. However, 60 to 90 minutes of cardio may be necessary to achieve or maintain weight loss. Divide your time into smaller workouts if necessary. For example, complete 20 minutes of cardio in the morning, 20 minutes around noon and 20 minutes in the evening. Add two to three days of weight training per week to your workout routine for maximum health benefits. For lean muscles, use light weights and perform a high amount of repetitions. To gain muscle size, use heavier weights and perform no more than 10 repetitions per set.

Considerations

Diet must be considered when following a cardio or weight training program. An excess of calories will cause weight gain and a caloric deficit causes weight loss. For example, consuming 1,500 calories and burning 2,000 calories per day will cause weight loss. Taking in 3,000 calories when only burning 1,500 calories will cause weight gain. Intensity should also be considered regarding your training programs. "Fitness: Theory and Practice" by the Aerobics and Fitness Association of America recommend an intensity level of at least 55 percent of your maximum heart rate for any type of health benefit. Your estimated maximum heart rate is found by subtracting your age from 220.

Warning

Too much of anything can be harmful. Three to five days per week of cardiovascular exercise is beneficial to the health and function of your body. Working out seven days a week is possible as long as one day of rest, or low-intensity exercise, is incorporated into the week. Weight training should not be done more than five days a week. Muscles build and repair themselves during resting periods. Too much cardio or weight training can cause injuries, muscle strains or tears, fatigue, anemia or amenorrhea--missing of menstrual period--according to "Fitness: Theory and Practice."