Hi everyone,

I had a question about combining different sorts of training, where the main goal is muscle endurance and flexibility. First I have to say that over the last couple of months I havent done much fitness. No excuse, but it happened. Now, however, I have plenty of time and I can go to the gym everyday. But I'm struggling how to get started again. I want to have three component in my training: stretching(flexibility), cardio, and weights, where as I said my goal is muscle endurance. My question to you is if I can combine these three components in one training and if so, how would you do this. Or do I divide these over each day I train?If anyone has tips, they are very welcome.

Thank you in advance,

Anna

P.S. I hope my grammar is ok. (English is not my first language)

Anna,

Your English is fine :-) As for your question, you can combine these into one workout routine. To focus on muscle endurance, you will want to concentrate on volume training - doing 4-5 sets in the 12-15 rep range. The weight does not need to be heavy just heavy enough that the the last couple of sets are a bit challenging. If you keep rest between sets in the 30-45 second range, you will be getting an aerobic/cardio benefit as well. Flexibility all comes down to stretching. I am not an expert in this regard but there are others on this board who are. I would envision doing some pre-workout stretching and then also stretching inbetween sets when the muscles are warm. As for cardio, you can do it after your workouts or on your rest days. It is usually not adviseable to do it before your workouts (except for some warm-up before you lift) as you will burn needed glycogen for your workouts.

John

Hi John,

Thank you. Been trying this out the last week. The muscle soreness tells me it works

Anna

I agree with John! For muscle endurance, volume is the key. :) I believe we have the same goal Anna.. I combine weight training and cardio now a days by doing some circuit training. It's more efficient!^^

Here is a sample of what I did yesterday (4 Rounds with little to no rest in between exercise):

Superset 1: 15 Pull-ups and 15 Kneeling Ab Wheel

Superset 2: 15 Tire Flips and 15 DB Oblique Crunches

Superset 3: 15 Rope Waves and 15 Weighted Leg Lifts

Superset 4: 15 Deadlift and 15 Woodchopper

Superset 5: 15 Low Rows and 15 Lying Exercise Ball Passes

Make sure that you warm-up at the beginning and stretch after the entire workout. You can apply this method to other exercises too! Sometimes, when I feel lazy, I do TABATA workout in which allows me to finish an entire workout in less than 30 minutes. Research for it and let me know if you like it. Basically, its 20 secs work and 10 secs rest for 4 minutes then rest and repeat. :)

#HTH