When it comes to enhancing your cardio routine, adding strength training exercises can significantly improve your endurance, power, and overall fitness. By incorporating strength training, you’ll not only build muscle but also help prevent injuries and improve your performance in cardio activities. Here are three diverse examples of strength training exercises that can effectively complement your cardio workouts.
Goblet squats are a fantastic lower-body exercise that targets your quads, hamstrings, glutes, and core. This exercise can help enhance your stamina and strength, making it easier to perform cardio activities like running or cycling.
To perform a goblet squat, hold a dumbbell or kettlebell close to your chest with both hands, standing with your feet shoulder-width apart. Lower your body into a squat by bending your knees and pushing your hips back, keeping your chest up and elbows inside your knees. Push through your heels to return to the starting position. Aim for 3 sets of 10-15 reps.
Notes: You can increase the weight as you become stronger. For a variation, try a goblet squat hold, where you stay in the squat position for a few seconds at the bottom, engaging your muscles even more.
Push-ups are a classic upper-body exercise that engages your chest, shoulders, triceps, and core. They not only help build strength but also improve your posture, which can be beneficial for activities like cycling or swimming.
To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body toward the ground by bending your elbows while keeping your body in a straight line from head to heels. Push yourself back up to the starting position. If you’re a beginner, feel free to do push-ups on your knees or against a wall. Aim for 3 sets of 8-12 reps.
Notes: For a variation, try incline or decline push-ups to target different muscle groups. You can also add a clap between push-ups for an explosive movement that increases intensity.
Plank rows, also known as renegade rows, are a powerful full-body exercise that works your core, back, and arms. This exercise is excellent for building stability, which is crucial for maintaining good form during cardio activities.
To perform a plank row, position yourself in a plank with a dumbbell in each hand. Your feet should be shoulder-width apart for balance. While maintaining a stable core, lift one dumbbell toward your hip, keeping your elbow close to your body. Lower it back down and repeat on the other side. Aim for 3 sets of 8-10 reps per side.
Notes: Make sure to keep your hips level throughout the movement to avoid any strain on your lower back. For a challenge, try performing the exercise on an unstable surface, like a Bosu ball, to further engage your core.
Incorporating these examples of strength training exercises to complement cardio into your routine can greatly enhance your performance, build muscle, and keep your workouts fresh and engaging. Remember to listen to your body and adjust the intensity and volume as needed to suit your fitness level.