Cardio and weights: how to combine them

How much cardio to do, when and at what pace so that it adds without taking strength away.

You don't have to choose between weights and cardio. Cardio improves heart health, helps you burn energy and, in moderate amounts, doesn't stop you gaining strength or muscle.

Strength first, cardio after

If you do both in the same session, weights go first. Heavy lifts demand technique and freshness; reaching the squat with legs tired from running is worse for performance and for safety. That's why AppGym places cardio at the end of the session.

How much

• If your goal is strength or muscle: little or none within the session; about 10 minutes is enough to stay fit.
• If your goal is general health: about 10 minutes at the end of each session.
• If you want to lose fat: 15 to 20 minutes at the end of each session.

At what pace

At a pace where you can speak in short sentences. It's enough to get the benefits and it doesn't interfere with recovery from the weights. Brisk walking with some incline counts, and has far less impact than running.

Which machine

Whichever feels most comfortable: treadmill, bike, elliptical or rower. Alternating them spreads the load across your joints. With no machines, brisk walking or easy running outdoors, jumping rope or short intervals at home do the same job.

Cardio doesn't replace your diet

For fat loss, cardio helps but what decides the outcome is what you eat. Twenty minutes on the treadmill burn less than people tend to think; use it as support, not as punishment.