Any downside to a combination cardio and strength workout?

April 25, 2013 8:17 AM

Any downside to a combination cardio and strength workout? I have started doing combination cardio-strength workouts at my gym. A typical workout goes like this: 10-15 minutes on the treadmill, then I immediately do strength exercises, with no downtime between sets. For example, I’ll do a set of pull-ups, then straight to a set of chest fly on a machine, then a set of dips, then a set of ab crunches, then a set of shoulder presses on a machine, then back to the pull-ups, and the cycle repeats (though I often mix up the order depending on the availability of machines, and my mood).

Intuitively this seems like a great idea: I get a solid 30-40 minute cardio workout, because my heartrate is up the whole time. I also get a solid strength workout. All this with none of the downtime of waiting between sets. Efficient and effective!

Or is it? Is there some downside to this that I’m not thinking of? Is it dangerous, for example, to be doing strength exercises while my heartrate is up an my breathing is fast?

Some background: I try to do these workouts (or just running) 2 or 3 times a week. My goals are to keep up a decent level of fitness (and the slim figure and feelings of well-being that come with it) and to get some nice muscle tone with just a bit of bulk. I seem to be meeting those goals. I have a basic good level of fitness, having been an on-and-off runner for most of my life, and having been similarly on-and-off with a modest strength-training regimen for the past couple of years.

posted by Mechitar to Sports, Hobbies, & Recreation (6 answers total)

There are downsides to every fitness program. You're gaining strength worse than someone on a strength cycle. You're gaining strength worse than someone using a different selection of exercises (namely, barbell work). You're gaining endurance worse than someone focusing on an endurance cycle.

It sounds like you're doing power-endurance work. You're basically rolling your own crossfit.

Given your goals, this is not a bad trade off.

Is this safe? That _entirely_ depends on your underlying medical condition (you aren't going up to a high heartrate with 90% clogged arteries, right?) and the form with which you're able to complete the movements. As a general rule, choose a weight that allows you to complete all movements with perfect form.
posted by bfranklin at 8:23 AM on April 25, 2013 [1 favorite]

You're pretty shoulder-and-chest heavy, which is fine for days you're running. Don't neglect the legs/back/glutes, though.
posted by the man of twists and turns at 8:58 AM on April 25, 2013 [1 favorite]

One thing that jumped out at me is that you didn't mention any lower body strength movements at all. There's value in arms/chest/abs work, sure, but if you want functional fitness (e.g., being able to use your fitness in your life outside of the gym and outside of the mirror), the core and legs need some attention as well. Squats are good for that, but also require an understanding of form/execution.
posted by so_gracefully at 9:00 AM on April 25, 2013

I can't speak for safety, but if it were me (or my trainer) I'd say: try doing some of those on a bosu ball or big yoga ball for more stability and core work. Jump around a little more, like up to a bench. Or those swinging through the legs with a kettle bell. And more free wieghts, less machine.
posted by RandlePatrickMcMurphy at 10:43 AM on April 25, 2013

I too worry about the lack of leg exercises (especially squats which, when properly executed to so much for general physique). You should also think about core exercises, you mention abs, but you should know that most muscular imbalance in that region is caused by a weak lower back and hamstrings. Squats can help with that, but there are other things. The bottom line is, don't forget that you have legs and that the back of your body is just as important as the front.
posted by ob at 12:12 PM on April 25, 2013

Response by poster: RE: The comments about leg exercises: I naturally have big muscular legs, so I think they're pretty well taken care of with no additional work from me. I actually don't want them to get any bigger!
posted by Mechitar at 10:38 AM on April 26, 2013