Combining Resistance Training with Cardio Framework
Basic fitness and conditioning - Combining resistance training with cardio framework
The cardio schedule has now been established. To complete the plan, restistence training must be added. As the main focus is on health and an aesthetically pleasing body, weight training will be kept to a 2 day upper and lower body split. One session will be spent working from the waist up, the other from the waist down. There will be times when there are overlaps as the midsection is taxed in many lower body exercises. All weight training sessions will be incorporated from week one and must be carried out before the cardiovascular work out or on off days (away from the cardiovascular session). Examples are as follows (using the beginner’s protocol from before):
- Monday – upper body weights session followed by the stationary bike up to 30 minutes at a pace where you can talk but are giving more effort than walking
- Wednesday – as above or power walk for the same time and intensity
- Friday – lower body weights session followed by the stationary bike up to 30 minutes at a pace where you can talk but are giving more effort than walking
Alternatively the trainer could adopt the following protocol:
- Monday – stationary bike up to 30 minutes at a pace where you can talk but are giving more effort than walking
- Tuesday – upper body weights session
- Wednesday – as above or power walk for the same time and intensity
- Friday – as above or a cross trainer for the same time and intensity
- Saturday – lower body weights session
Either framework or any adaptation of these will suffice as long as there are 2 weights sessions and 3 cardio sessions. This runs true for the intermediate and advanced plans. The 2 weights sessions are never sacrificed for cardio or rest. Alter the cardio to incorporate these if the workload proves excessive.
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