How much exercise should I do weekly? Can I do weight training and cardio on the same days?

Cardiovascular training and resistance training can be done on the same day. It’s up to you whether you want to do both in one day or separate them. Just know that the first type of training you do on any day might inhibit your performance in the second type of training. 

For overall health and to maintain cardiovascular and muscular fitness, the American College of Sports Medicine (ACSM) recommends:

  • at least 30 minutes a day, 5 days a week, of moderate-intensity cardio exercise (that is, an activity that works up a sweat, but in which you’re still able to talk comfortably);
  • or at least 20 minutes a day, 3 days a week, of vigorous-intensity cardio exercise (such as cycling or running to the point that talking becomes difficult because of the need for heavier breathing);
  • or a combination of the 2 during the week;
  • and 2–3 days of whole-body resistance or weight training per week;
  • and flexibility exercises 2 or 3 days a week.

You can divide your strength training into upper and lower body, pulls and pushes, etc., depending on your exercise preferences and goals. You can work large muscle groups such as core and back every day. Incorporate flexibility exercises (yoga, stretching, or foam rolling) at least twice a week to help you recover and prevent injury. Finally, always remember those rest days!


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