Do not integrate cardio into strength training? Why HiiT = BS
I firmly believe in the separation of strength training and cardiovascular exercise to maximize results. This approach allows for targeted, purposeful training that respects the unique physiological demands of each modality.
Strength training focuses on progressive overload, muscle hypertrophy, and specific rep-and-set protocols, while cardiovascular training emphasizes endurance, metabolic conditioning, and heart rate zone specificity. Combining these distinct forms of exercise in a haphazard manner, as often seen in HIIT classes, fails to fully capitalize on the benefits of either.
Here’s why it’s beneficial to keep strength training and cardio workouts separated:
Maximize Gains
When lifting weights, your muscles undergo stress that leads to adaptation and growth. If you perform cardio before or during strength training, you may not have the energy or focus needed to lift effectively, potentially compromising your gains. Separating these workouts by at least six hours allows your body to fully recover and utilize its resources for muscle-building, maximizing the benefits of each session.
Avoid Hybrid Approach
Combining cardio and strength training in the same session can lead to what is known as the “interference phenomenon,” where the adaptations from one type of training can hinder the other. Hybrid approaches – specifically HIIT – may induce sweat and create a false sense of accomplishment, but they typically fall short in providing the stimulus for strength gains or cardiovascular adaptations.
Other downsides of HIIT include:
- Longer Recovery Time: HIIT often requires maximal effort over short bursts, which can lead to muscle fatigue and inadequate recovery time between sets, making it challenging for many individuals to maintain consistency in their training.
- Increased Injury Risk: The explosive movements and rapid changes in direction can lead to strains, sprains, and overuse injuries, particularly in the knees and shoulders.
- Elevated Cortisol Level: The high intensity of HIIT can elevate cortisol levels, a hormone associated with stress that, when chronically elevated, may hinder muscle recovery and growth and even negatively impact body composition.
- Poor Form: In the rush to complete high-intensity intervals, individuals may sacrifice proper technique, increasing the risk of injury.
Faye’s Final Note
In my early life, I dedicated myself entirely to enhancing my cardiovascular performance, starting as an All-Canadian track runner and later competing in the 2008 Olympic Trials. Transitioning to the Reebok Spartan Pro team necessitated significant strength adaptations while still maintaining an elite level of cardiovascular fitness. Ideally, I would have liked to integrate strength and cardio training to achieve both goals simultaneously. However, with my background in Exercise Sciences and experience working alongside professional sports trainers, I recognized the importance of separating strength training from cardiovascular workouts to truly maximize performance.
At Fit with Faye, my strength program is meticulously designed to deliver optimal results by focusing on fundamental strength training. However, I understand that fitness is not one-size-fits-all and everyone has different goals. The key to long-term success in any fitness journey is consistency. If HIIT motivates you to stay active and engaged in your workouts, then continue to embrace it (carefully!) alongside your strength training. Remember, what matters most is finding a routine that you enjoy and can stick to over time.
