How To Achieve a Proper Cardiovascular or Strength Training Workout

Pre-Workout Stretching

A proper strength training or cardiovascular workout begins with a warm up involving non-resistive movements followed by the stretching of the various muscles. The initial goal of the warm up should be to raise the core body temperature so that the muscles are not “cold.” If a cold muscle were to be stretched, there would be greater probability of it sustaining injury. Non-resistive movements raise the core body temperature because they involve moving various muscles without straining them by over extension or the use of weights. This prepares them for stretching. Stretching can be static, which means to hold a position for a minimum of 10 seconds to a maximum of 30, or dynamic, in which the stretched position is coupled with movement such as walking while performing a toe touch. The goal of the stretch should be to move a body part to some extreme until there is mild discomfort. Stretching can also be performed with a partner to achieve a greater range of motion. Stretching allows the body's muscles and ligaments to keep from tearing or pulling.

Strength Training

In strength training, the warm up is followed by a comprehensive exercise period which generally focuses on a part of the body such as the core, the lower body, or the upper body. Strength training is anaerobic exercise which triggers anaerobic metabolism that in turn builds muscle. Anaerobic exercises are resistance-based with the goal of building muscle mass and strength for activities that have short durations and require much power. The goal of a strength training workout is to achieve a balance between intensity, the amount of resistance, and volume, or sets and repetitions to maximize the effect of the workout. For instance, if the goal is to build muscle mass, then one should do fewer reps with more resistance or, if the goal is to tone the muscles, then one should do more reps with less resistance.

Cardiovascular Training

Cardiovascular training is aerobic exercise, meaning it focuses on improving the ability of the body to consume oxygen. Cardiovascular training involves exercises such as swimming, running, cross country skiing, and cycling over long periods of time at a relatively moderate intensity. This kind of training is generally used by athletes who must maintain intensity for extended periods of time. An effective work out should last at least twenty minutes.

Post-Workout Cool Down

Following both cardiovascular and strength training, there should be a cool down period which gradually takes the body from a state of high intensity to a state of rest. In cardiovascular training, a cool down may involve going from a fast jog to a walk. In strength training, a cool down may involve moving from heavy resistance to non-resistance movement. This period should only last from 5 to 10 minutes.