How to do hybrid exercise in old age and ne young

An age-old question in the fitness world is whether you should split up running and strength training or do them together. Running advocates say that strength training adds extra muscle mass that impedes your running, while those for strength training argue that endurance cardio kills your gains in the gym. Though strength training and high-intensity cardio (like running, HIIT, and plyometrics) are indeed different types of exercise, the truth is that combining them to create a hybrid training program is a potent recipe for success in achieving found that a combination of aerobic exercise and resistance training resulted in lower blood pressure, increased lean muscle mass, and enhanced strength and cardiorespiratory fitness. Moreover, these findings suggest that combining running with strength-building activities is better than doing either type in isolation—and can even reduce your heart disease risk.

“Strength training strengthens the muscles involved in running, which improves running performance and reduces the risk of running-related injuries,”

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Hybrid workouts are a great way to switch up your fitness routine. If you’re a runner, your workouts likely get monotonous after consistently putting in mileage day in, and day out. The same goes for strength training—repeatedly doing the same exercises can get boring. Hybrid training will help keep you mentally fresh while helping prevent burnout and plateaus in your fitness.

IN THIS ARTICLE

01 WHAT IS HYBRID TRAINING?

02 BENEFITS OF HYBRID TRAINING

03 NUTRITION FOR HYBRID TRAINING

04 SAMPLE DAY OF EATING FOR HYBRID TRAINING

05 HOW TO GET STARTED WITH HYBRID TRAINING

What is hybrid training?

Regardless of your age or fitness level, hybrid training is ideal for those looking to get in the fat-burning zone quickly while building lean muscle and strength. Here, it’s important to point out that fat is just the way your body stores unused energy it receives from the food you eat. So hybrid training is one way to tap into that reserve and put it to work for you in order to maintain a body fat percentage in a healthy range for you. This training method combines cardiovascular exercise—such as running or high-intensity interval training (HIIT)—with resistance trainings. The American College of Sports Medicine  recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, plus strength training two or more days per week.

“Running is a muscular endurance activity. Many people think it’s just cardio,” says certified trainer Holly Perkins, CSCS. “While it does tax your cardiovascular system, your muscles are what’s carrying your body over space in a repetitive motion for a period of time. So it’s actually a muscular event.” And the same is true for HIIT and plyometrics, or jump training, too.

Benefits of hybrid training

If you focus only on strength training, you neglect your cardiovascular health and miss out on the many benefits of endurance training, such as lower resting heart rate, lower blood pressure, improved mood, and fat loss. Conversely, the same concept applies to cardio. If you prioritize aerobic exercise and avoid strength training, you won’t reap the many health benefits of building muscle.

Cardio works synergistically with strength training. Combining these types improves body composition (the ratio of muscle mass to body fat), speeds up metabolism, improves blood sugar control, and safeguards your heart health. In addition, regular cardio workouts can help build muscle. When your cardiovascular system works more efficiently.