Site navigation and social media links
Should You Separate Your Cardio and Weight Training?
Fitness | July 14, 2016
I’ve been involved with the fitness industry since I was a teenager. And during my tenure I’ve watched as theories and fads have come and gone. But there are a few classic training models that endure. One of them is called Serial Concurrent Exercise (SCE). You might not have ever heard it called that, but I bet you’re familiar with it. Basically it just means doing both cardio and weight training during one workout session, but separating the two. This is a model that’s pretty popular with lots of weight room enthusiasts.
With SCE, the common wisdom is to hit the weighs first so you can put your best energy into lifting heavy (like barbell squats). Then you move to cardio to finish off your session (like running on a treadmill). The idea is to build muscle and then burn calories off so you can lose fat and get yourself a lean and muscular physique.
But my experience and education has taught me that SCE is not the only way. In fact, I believe that it’s not really the best way to achieve a lean, muscular physique. Why? Because it takes so darn LONG and doesn’t work as well.
Since my very first days of posting workouts on YouTube, I’ve preached the gospel of Integrated Concurrent Exercise (ICE). If SCE means one after the other, I’m sure you can guess what ICE means, right? It means combining your strength training and cardio into one workout. One version of ICE is to perform one strength training exercise, one cardio exercise, and then continue to alternate back and forth between the two. And that’s all well and good. But…it still takes a pretty long time.
I take the concept of ICE one step further and combine strength training and cardio into each exercise. When you do this you engage more muscle fibers, burn more calories, build more muscle, and rev the intensity of your workouts up so high that you can reduce your workout session time drastically.
This is how drastically: You could drive to the gym (membership $$$), spend 90 minutes sweating it out, 20 extra minutes waiting for the equipment you need to be free, and then drive home. Instead, I’ve made it possible for you to open an iPad, login, and get your daily workout in within a 15-20 minute time frame. And the bottom line is, you can get the same (and often better, in my opinion) results with ICE as the SCE gym model. Unless you’re single and got a really hot gym crush, I’d rather have all that extra time back.
In 2008 the University of California at Santa Cruz conducted a study they published in The Journal of Strength and Conditioning Research comparing SCE with ICE by splitting a group of female college athletes into two groups and running them through workouts 3 days a week for 11 weeks. One group worked the SCE model and the other worked ICE. The ICE model of training produced greater adaptations in almost every category. The athletes who used integrated training got stronger, leaner, gained more muscle, and gained more flexibility. The SCE participants got stronger and leaner too, but at a significantly lower rate. And the SCE athletes actually lost flexibility in their upper bodies.
If you’re in a good place with your fitness and body goals and you use the SCE model, I can totally understand being afraid to lose your hard-earned gains by trying something new. So if you’re devoted to serial training, here’s a good article about merging the ICE model into your current workout routine from RxMuscle that might help ease your fears.
For me, the proof is in the pudding. I look and feel my best when I focus completely on ICE training, or as I call it, every single workout in the ZGYM! But if you’re on the fence, why not just give it a trial run? All you have to lose is fat. And all you have to gain is muscle, flexibility, and hours of your life back.
Have you ever made the switch from SCE to ICE? I’d love to hear all about your experiences and the body and health changes you saw and felt. Let me know in the comments below!
Related Posts
-
Sexy Calves in 4 Minutes
Drills
-
My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
ponte vedra beach, fl
I spent about 5 years going to a local woman’s gym. Great instructors and fun classes (body pump, combat, rpm etc…) At my craziest I was spending 8 hours a week in the gym. One day during that 5th year I looked around at the same ladies (including instructors) I had been doing this with day and day out, sometimes 2 and 3 classes back to back and realized we all looked exactly the same as we did when I started going there many years prior. I decided I need a change b/c I wanted results. Tried crossfit for a bit but that was too much for me, got into weight lifting, had a baby in there somewhere and was out of shape, lost and unhappy with myself. Started to look into BodyRock but felt uncomfortable with the camera angles and stuff (I mean I have kids who are around) after doing some digging I came across a comment from a girl who mentioned Zuzka and how much better she was than the body rock people and the rest is history. I am freed from the gym. I am in the best shape of my life being 35 and having 4 kids. After much fight my husband is finishing up the beginner series this week and he is hooked now too. You just can’t beat it. Even on days I just don’t feel like working out all I have to do is tell myself “it’s only 15 minutes”. When we travel I no longer stress about how or where I’ll workout and how much time that will take. Zuzka, I really hope you know how special you are to all of us here in the zgym. Like when I see creepy guys make crude comments about your body on Facebook I feel the urge to reach through their computer and punch them in the face. xoxo
Private Member |
lake tahoe, nv, usa
Amy, It means so much, that you share this experience with me and in front of everyone. It’s the best present I can get from you in return 🙂
Private Member |
Oh my gosh, exact same story here! No kids yet for me but I would go to gym classes every day and I saw all the same people looking no more fit day after day! I got a trainer and payed about $3,000 to learn how to use the gym. It worked and I lost weight but it was just so much work! I saw Zuzka’s Zwow 53 in August when I was working on a paper and didn’t want to waste two and a half hours on the gym, and I got so hooked! Most of the Zwows were so hard for me at the time, but I joined Zgym and I’m so grateful for all the information and workouts! I’m diabetic too, the low carb recipes Zuzka posts have helped me so much with controlling my blood sugars! I haven’t heard any one in the diabetes community mention baking with almond flour and Swerve. I love carbs, but I couldn’t eat them before! It may sound like a small thing, but really its made me so happy to be able to eat things I love again without getting sick or gaining a ton of weight by taking a bunch of insulin. And the principles Zuzka outlines with the workout earned meals and not sharpening the sweet tooth or taste for salt have helped me a lot as well. I have the tightest control that I’ve ever had over my diabetes, thank you so much Zuzka!
Private Member |
ramona, ca, usa
Omg yes! First, congrats to you and your hubs for your results 🙂 Second, I totally agree that there are many mornings when my alarm goes off at 5am and I think “oh man, I just want to hit snooze and skip my workout.” There are still days when I feel that way but the difference between now (4 days away from completing the Bunny Slope program) and almost 9 weeks ago is that now, within one minute I remind myself “just drink your coffee and then then workout is only 20 minutes at most” and it’s working! I have not worked out for 9 weeks straight in probably 8 years.
Private Member |
ponte vedra beach, fl
That is awesome Michelle!! 9 weeks is a long time! You are definitely hooked. Zuzka is so motivating too and that really helps a lot. Something about her energy really motivates me to be my best.
Private Member |
I love the mix of cardio with weights. Your workouts are never boring and I love looking forward to working out. I never used to feel that way as a teen. I didn’t know what I was doing so I just spent too much time on the treadmill and then had no idea how to workout with weights. Now, do it all in one workout! Love it!! 😬
Private Member |
felgueiras, porto, portugal
Hi Zuzka!! Great post!
Sincerily, I was affraid of trying your method because I compared your energy and body aspect with mine and gave up before trying. This endured almost 8 years. Deep in my soul I knew that when I was willing to give it a shot I should do it with you no matter what happen because I don’t like gyms and all that waist of time that you described. So, now, after 1 year with you in the ZGym, I found my own power, my own self love, the way to a healthy lifestyle for the rest of my life and I have the best shape in my 30s than 20s because of you. I could write so much more for you, but I will do it in other opportunity. I will describe what your passion for made to me and my body. Thank you Dear!
Private Member |
tx, usa
I have never enjoyed working out in the gym as I don’t like people to see me workout. It makes me uncomfortable. While I was going to college, I did use the machines in the campus gym and felt very bored after awhile. I much preferred videos and worked out to Jillian Michaels (that’s how I discovered Zuzka), but I recently discovered the Zgym. I have seen more progress with my body than I ever have in my life, and I have always liked exercising even as a child (I did exercise videos with my mom).
Actually since working out in the Zgym, my arms have gotten super toned. My mom hadn’t seen me in awhile, and she looked at me and said “WOW you have MUSCLES!” I just laughed and said I am working out with this lady I found online and lifting heavier weights. I only had 3-8lb wts at home before Zgym. Now I am turning my living room to a mini gym, and I love it! I never thought I would own kettlebells, but now I do.
Thank you, Zuzka! You have helped me reach a different level and motivation in my workout efforts. I enjoy everyday and this Zgym community!
Private Member |
Not to mention ICE is much more fun, especially in the ZGYM!
Private Member |
québec, canada
I’ve gotten more results building muscles with 6 months following you than in 2 years going to the gym. Another difference: I was going to the gym before having children. I’m in better shape with my kids and home training now that I’ve ever been before, even 10 years ago. It’s not just toning; my muscles grew exponentially. Quads, glutes, shoulders, pecs, triceps…
It’s the perfect solution for busy people: no driving to the gym, no babysitting, no need to dress cute and worry about what other people will see, lots of money and time saving. According to my experience, ICE is way more effective for me. For sure, each person can see this differently. The most important thing is to find your “X” and to stick with it.
Private Member |
toluca, state of mexico, mexico
Dear Zuzka,
I started with Karate-Do when I was four, my father´s my Renshi. He taught me that we should not get confused about having a strong body to impress the others but to be useful to help the others and ourself of course. Also, he taight me that a human body should be treated as that: a human body (taking care, work it out, feed it, keep it clean and respect it as our own home) Our body is at our service but also at our own care.
I used to do velocism with my exboyfriend who was also a personal trainer and soccer player and learned a lot about working out. We used to work out with paralels and do plyometric, isometric excersices and more…then we splited up and continued by myself but sometimes I felt lost; and altough I had a nice and athletic physic, sometimes I felt lost… so one glorious day I saw you in internet, I only saw you at bodyrock and impressed me like nobody else before (but Bruce Lee or Jean Claude Van Dame´s body) so aesthetic and agil… From that day on, about three and a half years, I´ve beeing following you and your soooo great routines. I don´t plan to stop following you because you are a great inspiration and the reason I turn on my celphone every single morning at 5am (no kidding) …sometimes you make my days because of the happiness and wellness you proyect. Please dear Zuzka, exist forever because in my mind you are my friend hahaha 😀 Send you a big and grateful hug!
You have the support of lots of people, cause you´ve changed many lives for good!
Sorry if I commited many mistakes, I speak spansh but try to do my best :S
I.C.E. the best for me!!! I´m reading about it right now and you appear in some workouts of bodybuilding.com, yeah!!! my dear coach 🙂
Private Member |
belgrade, serbia
Whenever i jump into Zuzkas workouts & really give it my full effort for 20 minutes, i feel strong & sweat like crazy. I like having it all bundled into one package. I like that i don’t have to do any of the work putting together workouts. So trust the expert (Zuzka) to do it. Thats why I pay you the monthly fee for your workouts on your site & not the Gym. You kick ass!!!!! #1
Private Member |
ca, usa
I have worked out since I was 18 and am now 47. I went to the gym and did the traditional cardio machines and weights until I had my first son at age 33. I then worked out at home with a small home gym and treadmill. I found Zuzka 2 years ago and wouldn’t go back to a gym or step on a treadmill if you paid me! 🙂 I have 4 sons now and am in better shape than I have ever been. I am a firm believer though, that diet plays an even bigger role in how your body looks. If you don’t eat clean foods in the right amount, no amount of working out will help you look the way you want.
Private Member |
lake tahoe, nv, usa
I’m reading your comments and I’m so proud of the community we’ve build and how much appreciation you guys express to me on a daily basis. It makes me love what I do even more 🙂
Private Member |
reykjavik, iceland
Hi Zuzka! You should definitely be proud of what you built here. I remember, many years ago, I would spend so many hours in the gym doing classes and everything there is to do in the gym. Sometimes I spent 2h a day there, 6 times a week! I was fit (not like now), but I was wasting so much precious time. And after months and years I looked around at everyone, including the trainers, and everyone looks the same, no crazy inspiring results. And I could see many people weren’t even excited to be there, always looking at the clock.
I remember when I tried your very first workout, I thought it was so hard, eveb tho I was working out so much in the gym! Now, I can proudly say that I do all your workouts, I am much stronger that ever before. I can do pull ups, push ups, pistol squats, and all the AWESOME exercises we do in the ZGYM! I am a mom and your workouts work wonderfully with my schedule. I see muscles and abs I didn’t see when I worked out in the gym. Even if I had more time, I will keep working out with you. I am a very proud & happy Zgym member! I got in even better shape after pregnancy by doing your workouts and follow your diet advice! Even my little son knows you, he does downward dogs with me! 🙂 We have so much love for everything you do Zuzka! Thank you ❤
Private Member |
ca, usa
You should be proud! I am thankful there is someone like you committed to making a difference for yourself and others. You have mentioned that children are in your future, you are going to have to get some help for sure, kids are so time consuming and exhausting. 🙂 I can’t imagine not having you to workout with! 🙂