The Fitness Zone

Combining Cardio & Weight Training To Achieve Fitness Goals

Apr 01, 2016 | by AIF

When embarking on a fitness program, the first thing many clients will ask their Personal Trainer is whether they should be doing cardio or weight training. While these types of training can produce vastly different results, our fitness experts explain why in order to be healthy and strong, cardio and weight training should always be used together and adapted to personal goals.

“In order to achieve fat loss and a lean, toned look it is important to include both training methods into your weekly workout schedule” says Australian Institute of Fitness Training Maestro Nardia Norman.

So What Exactly Is The Difference?

What we commonly refer to as ‘cardio’ is an abbreviation for cardiovascular meaning that this kind of  exercise elevates the heart rate for sustained periods of time at low to moderate intensities. Workouts like running or swimming train the aerobic system and can produce improvements in metabolic function that allow a person to be able to use up fat stores.

Weight training, or resistance training is beneficial for other reasons. Whilst lifting weights or

moving against your own body weight you are still improving the cardiovascular system, however the main outcome of resistance training is improvement in strength and an increase in lean muscle tissue. Preserving strength and creating lean muscle is particularly important for maintaining good posture, for handling everyday activities and movement such as picking up boxes and for helping to maintain a healthy metabolism.

Getting The Balance Right

Tallan Ames, training manager at the Australian Institute of Fitness Perth campus, says while it’s important to incorporate both weights and cardio into an exercise program, the weighting between the two may change. Moreover, Tallan suggests that a great PT session will “incorporate both by building circuits which focus on a high level of intensity.”



At the Australian Institute of Fitness (AIF), we are no stranger to the competitive and evolving nature of the fitness industry. That’s why we remain the #1 fitness educator since 1979. We continuously raise the bar by providing the best education and resources through dynamic and hybrid training methods that mould to your lifestyle. We are strong believers in evidence over fads, so you can be assured your training with AIF will solidify your career for the long-term.

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