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balancing HIIT, strength training, and cardio

This is a question that comes up a lot! How often should you be doing HIIT, strength training, and steady state cardio each week?

Let’s start by breaking down each modality.

HIIT - High Intensity Interval Training

HIIT is a method of training that alternates short periods of all-out intensity with longer periods of recovery. Think :20-:30 of an all out sprint followed by :60-:90 of rest.

HIIT has wonderful benefits if done in proper doses. For most people, 1-2 HIIT sessions per week is plenty. If the volume gets much higher than that, joints won’t be happy and the body can actually start to have a negative response.

Somewhere along the line people got obsessed with HIIT and feel they need to do it all the time. In fact, many group fitness studios only offer HIIT and want their members to train there 5 days/week! Aye aye aye.

Do I hate HIIT? No. (actually yes, personally I have to force myself to do it HA but that’s beside the point) I do hate to see people waste their precious training time on it when they could be getting better results elsewhere though.

Strength Training

Properly loaded and well-executed weight baring exercises are the preferred foundation of physical fitness. Not just for body builders, athletes, or meat heads - for everyone. Weights and reps will vary depending on the movement and fitness level of the individual, but muscles should be challenged to near failure (sometimes to actual failure) with adequate rest between sets.

So that group fitness class that involves 700 reps of random weighted exercises for an hour straight is not strength training. That’s cardio with weights, it’s not NEARLY as beneficial as true strength training, and it’s mislabeled. I’m sorry I said it!

When completed with good technique and full range of motion, strength training:

  • Builds and maintains muscle, strength, and power

  • Improves bone density

  • Protects joints

  • Supports fat loss

  • Builds self confidence

  • The list goes on . . . . .

We recommend at least 2 solid strength training workouts per week, with 3 being optimal.

Steady State Cardio

“Steady state” cardio refers to low/moderate intensity cardio at longer durations. This could be a 20-60 minute incline walk or elliptical sesh; or 2-5 minute intervals on a rower or bike at a moderate intensity level followed by a shorter rest. The idea is to keep your heart rate around 60-70% of your max. You should finish a steady state cardio workout with a nice sweat, slightly elevated heart rate, and an energy boost.

When done in the appropriate volume for one’s goals and fitness, steady state cardio can improve heart health, recovery, and cognition. 1-2 sessions per week works well for most people.

There ya have it. Hope you find this rundown helpful!

Ready to get the best results from your training program? Grab our New Member Special - 2 Weeks of Classes for $25!

Our weekly class schedule is set up so that you can get everything I mentioned above without having to think about it. Just show up and we’ll take care of the rest!

  • Monday - Strength Training

  • Tuesday - Steady State Cardio

  • Wednesday - Strength Training

  • Thursday - HIIT

  • Friday - Strength Training

  • Saturday - HIIT

  • Sunday - Steady State Cardio

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