{"id":14451,"date":"2025-06-13T07:37:57","date_gmt":"2025-06-13T00:37:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14451"},"modified":"2025-06-13T07:37:57","modified_gmt":"2025-06-13T00:37:57","slug":"cardio-vs-strength-training-why-women-need-both","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14451","title":{"rendered":"Cardio vs. Strength Training: Why Women Need Both"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<table style=\"border-collapse: collapse; width: 100%; height: 172px; border-width: 1px; background-color: #dadfe1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8936%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr style=\"height: 172px;\">&#13;<\/p>\n<td style=\"text-align: center; height: 172px; border-width: 1px;\">&#13;<\/p>\n<p><span style=\"font-size: 13pt;\"><strong>Key Takeaways<\/strong><\/span><\/p>\n<p>&#13;<\/p>\n<p style=\"text-align: left;\"><span style=\"font-size: 13pt;\">The question of whether women should focus on strength training at the expense of cardiorespiratory exercise as they age has been a trending topic on social media in recent weeks.\u00a0<\/span><\/p>\n<p>&#13;<\/p>\n<p style=\"text-align: left;\"><span style=\"font-size: 13pt;\">What are the benefits of strength training for women? Is strength training more important than cardio? Should women replace the cardio they\u2019re already doing with more strength training? This blog answers these and other key questions about women\u2019s fitness and offers a balanced fitness routine for women. Read on for an evidence-based examination of this important element of women\u2019s health throughout the lifespan.<\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<p>A common question when talking about fitness routines for women is whether it\u2019s necessary to change the balance between cardiorespiratory exercise and strength training at different stages in life. Lately, social media has been full of advice telling women to shift their focus toward lifting weights, since resistance training has incredible benefits, especially as we age. But some women wonder: Will adding strength training compromise my endurance training? And on the flip side, if I love to lift, will adding cardio undo the progress I\u2019ve made in my strength-training routine?<\/p>\n<p><strong>Both forms of movement are important, but depending on your goals, lifestyle and where you are in your health journey, you might benefit from shifting more attention toward resistance training than you have in the past. <\/strong>That said, this shift shouldn\u2019t come at the expense of giving up cardio entirely, especially when aerobic movement supports your well-being or brings you joy.<\/p>\n<p><strong><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\">General Guidelines for Strength and Cardio Training<\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\">The<\/span> <\/span><a class=\"Hyperlink SCXW190760215 BCX8\" href=\"https:\/\/odphp.health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW190760215 BCX8\" data-ccp-charstyle=\"Hyperlink\">general exercise recommendations for adults<\/span><\/span><\/a><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"> include:<\/span><\/span><\/span><\/span><\/p>\n<ul>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><em>Cardiorespiratory Training:<\/em> At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of the two, per week<\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><em>Resistance Training: <\/em>Strength training for all major muscle groups at least two days per week<\/span><\/span><\/span><\/span><\/li>\n<p>&#13;\n<\/ul>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\">These recommendations apply broadly, but how you implement them might evolve over time, especially as your body and goals change.<\/span><\/span><\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\">Consider Adjusting the Focus Over Time<\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\">As women enter new life stages\u2014whether returning to exercise postpartum or transitioning through menopause\u2014resistance training can be especially important. For menopausal women, bone density naturally starts to decline, metabolism slows and hormone levels shift. For new mothers, core stability and energy levels may need targeted rebuilding. These bodily changes don\u2019t require you to give up your favorite workouts, but they are a good reason to check in with how your training supports your long-term health and recovery.<\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\">While strength training is beneficial at every age, it plays an especially protective role when it comes to:<\/span><\/span><\/span><\/span><\/p>\n<ul>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><em><a class=\"Hyperlink SCXW117739404 BCX8\" href=\"https:\/\/www.nature.com\/articles\/s41598-025-94510-3\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW117739404 BCX8\" data-ccp-charstyle=\"Hyperlink\">Bone health<\/span><\/span><\/a><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\">:<\/span><\/span><\/em> <span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\">S<\/span><span class=\"NormalTextRun SCXW117739404 BCX8\">trength training helps stimulate bone growth and can reduce the risk of osteoporosis.<\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><em><a class=\"Hyperlink SCXW80438720 BCX8\" href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW80438720 BCX8\" data-ccp-charstyle=\"Hyperlink\">Muscle mass and metabolism<\/span><\/span><\/a><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\">:<\/span><\/span><\/em> <span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\">L<\/span><span class=\"NormalTextRun SCXW80438720 BCX8\">ifting weights helps maintain muscle tissue, which supports a healthy metabolism.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><em><a class=\"Hyperlink SCXW105251901 BCX8\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666337625000162\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW105251901 BCX8\" data-ccp-charstyle=\"Hyperlink\">Hormonal health<\/span><\/span><\/a><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\">:<\/span><\/span><\/em> <span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\">S<\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">trength <\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">training <\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">can help regulate cortisol and support the natural decline in hormones like testosterone, <\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">human <\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">growth hormone (HGH) and<\/span><span class=\"NormalTextRun SCXW105251901 BCX8\"> insulin-like growth factor 1 (<\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">IGF-1<\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">)<\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">. HGH and IGF-1 work together to support muscle repair, energy levels and recovery<\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">\u2014<\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">key factors in <\/span><span class=\"NormalTextRun SCXW105251901 BCX8\">maintaining<\/span><span class=\"NormalTextRun SCXW105251901 BCX8\"> lean body mass as we age.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><em><a class=\"Hyperlink SCXW70357715 BCX8\" href=\"https:\/\/www.researchgate.net\/publication\/362420122_The_effect_of_strength_training_on_women's_happiness_and_well-being_a_systematic_review\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW70357715 BCX8\" data-ccp-charstyle=\"Hyperlink\">Cognitive and emotional health<\/span><\/span><\/a><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\">:<\/span><\/span> <\/em><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\">S<\/span><span class=\"NormalTextRun SCXW70357715 BCX8\">trength training stimulates the release of brain-derived neurotrophic factor (BDNF), which supports brain function, <\/span><span class=\"NormalTextRun SCXW70357715 BCX8\">mood<\/span><span class=\"NormalTextRun SCXW70357715 BCX8\"> and focus.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><em><a class=\"Hyperlink SCXW34697643 BCX8\" href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/14\/8828\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW34697643 BCX8\" data-ccp-charstyle=\"Hyperlink\">Functional independence<\/span><\/span><\/a><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\">:<\/span><\/span> <\/em><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\">L<\/span><span class=\"NormalTextRun SCXW34697643 BCX8\">ifting<\/span><span class=\"NormalTextRun SCXW34697643 BCX8\"> weights<\/span><span class=\"NormalTextRun SCXW34697643 BCX8\"> helps <\/span><span class=\"NormalTextRun SCXW34697643 BCX8\">maintain<\/span><span class=\"NormalTextRun SCXW34697643 BCX8\"> the strength and balance needed to prevent falls and preserve mobility, which becomes more important with age.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;\n<\/ul>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\">For women in midlife and beyond, training at moderate to vigorous intensities [e.g., 60\u201380% of your one-repetition maximum (1-RM)] a couple of times a week\u2014using movements that mimic daily life, such as squats, rows and presses\u2014can be incredibly effective. <strong>And yes, you can safely lift heavy even after 50, especially when done with proper form and progressive programming.<\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><strong>Cardio Has Its Place, Too!<\/strong><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\">Strength training may deserve more emphasis than it has traditionally received, but that doesn\u2019t mean cardio stops being important. Aerobic activity supports:<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<ul>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><em><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\">Cardiovascular health<\/span><span class=\"NormalTextRun SCXW108873930 BCX8\">:<\/span><\/span> <\/em><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\">Cardio <\/span><span class=\"NormalTextRun SCXW108873930 BCX8\">r<\/span><span class=\"NormalTextRun SCXW108873930 BCX8\">educes the risk of <\/span><\/span><a class=\"Hyperlink SCXW108873930 BCX8\" href=\"https:\/\/www.nhlbi.nih.gov\/news\/2024\/women-may-realize-health-benefits-regular-exercise-more-men\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW108873930 BCX8\" data-ccp-charstyle=\"Hyperlink\">heart disease<\/span><\/span><\/a><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"> <span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW108873930 BCX8\">and<\/span> <\/span><a class=\"Hyperlink SCXW108873930 BCX8\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9877502\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW108873930 BCX8\" data-ccp-charstyle=\"Hyperlink\">high blood pressure<\/span><\/span><\/a><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\">.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\"><em><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\">Mood and <\/span><\/span><a class=\"Hyperlink SCXW191765346 BCX8\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9814600\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW191765346 BCX8\" data-ccp-charstyle=\"Hyperlink\">brain health<\/span><\/span><\/a><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\">:<\/span><\/span> <\/em><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\">L<\/span><span class=\"NormalTextRun SCXW191765346 BCX8\">ike strength work, cardio stimulates BDNF and helps improve focus, stress regulation and overall well-being.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\"><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\"><em><span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\">Stamina and <\/span><\/span><a class=\"Hyperlink SCXW136908650 BCX8\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666337625000162\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW136908650 BCX8\" data-ccp-charstyle=\"Hyperlink\">fat metabolism<\/span><\/span><\/a><span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\">:<\/span><\/span><\/em> <span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\">Cardio<\/span><span class=\"NormalTextRun SCXW136908650 BCX8\"> b<\/span><span class=\"NormalTextRun SCXW136908650 BCX8\">uilds endurance and supports a healthy body composition.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;\n<\/ul>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\"><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\"><span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\"><span class=\"TextRun SCXW42325915 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42325915 BCX8\">I<\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">f you\u2019re someone who loves lifting but has hesitated to include cardio<\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">, <\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">know that adding even a couple of days of light to moderate aerobic activity (like walking, cycling, <\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">swimming <\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">or <\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">taking <\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">a short jog) can<\/span><span class=\"NormalTextRun SCXW42325915 BCX8\"> be part of a well-rounded <\/span><\/span><a class=\"Hyperlink SCXW42325915 BCX8\" href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/march-2018\/6919\/ace-sponsored-research-active-vs-passive-recovery-and-exercise-performance-which-strategy-is-best\/?srsltid=AfmBOoqZY-pWQQlQ5em9pAr-QLwnZVMtQV-lXyOeWwm1KyMuFP4mBgda\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW42325915 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW42325915 BCX8\" data-ccp-charstyle=\"Hyperlink\">recovery strategy<\/span><\/span><\/a><span class=\"TextRun SCXW42325915 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"> <span class=\"NormalTextRun SCXW42325915 BCX8\">that can<\/span><span class=\"NormalTextRun SCXW42325915 BCX8\"> improve performance<\/span><span class=\"NormalTextRun SCXW42325915 BCX8\"> and <\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">allow <\/span><span class=\"NormalTextRun SCXW42325915 BCX8\">for higher training intensities and volumes, while reducing the risk of overtraining.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\"><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\"><span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\"><span class=\"TextRun SCXW42325915 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42325915 BCX8\"><span class=\"TextRun SCXW197470243 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW197470243 BCX8\">For many women, cardio provides a mental reset and a way to stay connected with others (<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\">like <\/span><\/span><a class=\"Hyperlink SCXW197470243 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8869\/the-power-of-running-clubs-community-connection-and-consistency\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW197470243 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW197470243 BCX8\" data-ccp-charstyle=\"Hyperlink\">run clubs<\/span><\/span><\/a><span class=\"TextRun SCXW197470243 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW197470243 BCX8\">, for example<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\">). The goal <\/span><span class=\"NormalTextRun SCXW197470243 BCX8\">isn\u2019t<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\"> to swap cardio for weights entirely<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\">\u2014<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\">it\u2019s<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\"> to make sure both have a place in your week. A helpful guideline<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\">:<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\"> Start with two full-body strength sessions, plus <\/span><span class=\"NormalTextRun SCXW197470243 BCX8\">two or three<\/span><span class=\"NormalTextRun SCXW197470243 BCX8\"> sessions of cardio you genuinely enjoy.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\"><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\"><span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\"><span class=\"TextRun SCXW42325915 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42325915 BCX8\"><span class=\"TextRun SCXW197470243 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW197470243 BCX8\">Lastly, Don&#8217;t Skip Recovery<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\"><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\"><span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\"><span class=\"TextRun SCXW42325915 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42325915 BCX8\"><span class=\"TextRun SCXW197470243 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW197470243 BCX8\">Another important aspect of a balanced workout regimen to keep in mind is recovery. As we age, we tend to need a bit more of it. That means building in rest between strength sessions, prioritizing sleep and making time for mobility or flexibility work. It\u2019s not about doing less. Instead, it\u2019s about being smarter with how you train so you can keep doing it consistently.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\"><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\"><span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\"><span class=\"TextRun SCXW42325915 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42325915 BCX8\"><span class=\"TextRun SCXW197470243 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW197470243 BCX8\">What Might a Balanced Week Look Like?<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW184195609 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW184195609 BCX8\" data-ccp-parastyle=\"heading 3\"><span class=\"TextRun SCXW190760215 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW190760215 BCX8\"><span class=\"TextRun SCXW117739404 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW117739404 BCX8\"><span class=\"TextRun SCXW80438720 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW80438720 BCX8\"><span class=\"TextRun SCXW105251901 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW105251901 BCX8\"><span class=\"TextRun SCXW70357715 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW70357715 BCX8\"><span class=\"TextRun SCXW34697643 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW34697643 BCX8\"><span class=\"TextRun SCXW108873930 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW108873930 BCX8\"><span class=\"TextRun SCXW191765346 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW191765346 BCX8\"><span class=\"TextRun SCXW136908650 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136908650 BCX8\"><span class=\"TextRun SCXW42325915 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW42325915 BCX8\"><span class=\"TextRun SCXW197470243 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW197470243 BCX8\">Here\u2019s one way to organize your training week if you&#8217;re looking to include both strength and cardio, with two dedicated recovery days:<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100%; height: 144px;\" border=\"1\">\n<colgroup>\n<col style=\"width: 49.9459%;\"\/>\n<col style=\"width: 49.9459%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Day<\/strong><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Focus<\/strong><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Monday<\/strong><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 18px;\">Strength training (lower body)\u00a0<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Tuesday<\/strong><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 18px;\">Moderate cardio (30\u201345 minutes of walking, jogging or cycling)<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Wednesday<\/strong><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 18px;\">Mobility exercise or yoga (active recovery)<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Thursday<\/strong><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 18px;\">Strength training (upper body or full body)<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Friday<\/strong><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 18px;\">Light cardio or mobility exercise (e.g., walk, swim or stretch)<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Saturday<\/strong><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 18px;\">Endurance session, strength training, or a fun recreational activity\u2014based on your training goals and program<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px;\"><strong>Sunday<\/strong><\/td>\n<p>&#13;<\/p>\n<td style=\"height: 18px;\">Full rest<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<p>This schedule provides a flexible balance of strength, cardio and recovery, and can be adjusted to match your fitness level, preferences and time availability. It also allows for muscle recovery, cardio variety and flexibility.<\/p>\n<p><strong>In Summary<\/strong><\/p>\n<p>Whether you\u2019re just getting into exercise or have been training for years, it\u2019s worth revisiting your routine every so often. Strength training offers big returns for bone health, metabolism and functional movement, and becomes even more essential as we get older. But cardio is still part of the equation, especially when it\u2019s something you love that keeps you moving. <strong>Aim for balance, listen to your body and don\u2019t be afraid to shift your focus based on what feels right for your health now.<\/strong><\/p>\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; background-color: #DADFE1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8919%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\"><span style=\"font-size: 13pt;\"><em>If you\u2019re interested in learning more about coaching and training strategies specific to your female clients, check out these continuing education options:<\/em><\/span><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; background-color: rgb(218, 223, 225);\" border=\"1\">\n<colgroup>\n<col style=\"width: 33.2432%;\"\/>\n<col style=\"width: 66.7568%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ik.imagekit.io\/02fmeo4exvw\/blogs\/2025\/CTA%20Images\/Strategies%20for%20Training%20Femalee%20Clients.png\" width=\"234\" height=\"230\"\/><\/td>\n<p>&#13;<\/p>\n<td style=\"border-width: 1px;\"><span style=\"font-size: 13pt;\"><em><a class=\"Hyperlink SCXW229935860 BCX8\" href=\"https:\/\/www.acefitness.org\/continuing-education\/course\/4a5xxzvz8\/strategies-for-training-female-clients-course-bundle\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW229935860 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW229935860 BCX8\" data-ccp-charstyle=\"Hyperlink\">Strategies for Training Female Clients\u2014Course Bundle<\/span><\/span><\/a><span class=\"TextRun SCXW229935860 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW229935860 BCX8\"> (worth 0.4 ACE CECs): <\/span><span class=\"NormalTextRun SCXW229935860 BCX8\">This bundle includes three courses that provide <\/span><span class=\"NormalTextRun SCXW229935860 BCX8\">a holistic approach<\/span><span class=\"NormalTextRun SCXW229935860 BCX8\"> to improving your female clients\u2019 fitness regimen and overall health: Weightlifting for Women, <\/span><span class=\"NormalTextRun SCXW229935860 BCX8\">Training Female Clients Through Different Life Stages, and Training Women for Optimal Health and Performance.<\/span><\/span><\/em><\/span><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ik.imagekit.io\/02fmeo4exvw\/blogs\/2025\/CTA%20Images\/Coaching%20and%20Training%20Women.png\" width=\"233\" height=\"230\"\/><\/td>\n<p>&#13;<\/p>\n<td style=\"border-width: 1px;\"><span style=\"font-size: 13pt;\"><em><a class=\"Hyperlink SCXW263190166 BCX8\" href=\"https:\/\/www.acefitness.org\/continuing-education\/course\/4a5x83yzw\/coaching-and-training-women\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW263190166 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW263190166 BCX8\" data-ccp-charstyle=\"Hyperlink\">Coaching and Training Women<\/span><\/span><\/a><span class=\"TextRun SCXW263190166 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW263190166 BCX8\"> (worth 0.5 ACE CECs): <\/span><span class=\"NormalTextRun SCXW263190166 BCX8\">Led by five industry experts, this course <\/span><span class=\"NormalTextRun SCXW263190166 BCX8\">will help you become a leader in supporting women on their fitness journeys. <\/span><span class=\"NormalTextRun SCXW263190166 BCX8\">This course is focused on providing practical knowledge that <\/span><span class=\"NormalTextRun SCXW263190166 BCX8\">you <\/span><span class=\"NormalTextRun SCXW263190166 BCX8\">can use<\/span><span class=\"NormalTextRun SCXW263190166 BCX8\"> to level up your skillset and better serve your female clients.<\/span><\/span><\/em><\/span><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8909\/cardio-vs-strength-training-why-women-need-both\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#13; &#13; &#13; &#13; Key Takeaways &#13; The question of whether women should focus on strength training at the expense of cardiorespiratory exercise as they age has been a trending topic on social media in recent weeks.\u00a0 &#13; What are the benefits of strength training for women? Is strength training more important than cardio? Should &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14451","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14451","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14451"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14451\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}