Strength Training & Cardio

The Gene Smart Anti Inflammatory Diet & Exercise Program is designed to work with your genes to reduce whole body inflammation and promote health active aging.  Along with four anti inflammatory diet principles, the program features a proven principle: Exercise to Reduce Inflammation.

Strength Training and Cardio Circuit Example

Combining aerobic or cardio activity with weight training is called circuit training, and it’s the best way to get the best of both worlds. Following are three levels of strength training and cardio circuit programs.

15/20/15 WORKOUT

Light Strength Training and Cardio Workout

Warm-up
Start your exercise program with 15 minutes of light aerobic activity such as walking, cycling, or jogging, followed by some light stretching exercises (after the muscles have been warmed up) to gently increase the range of motion before beginning your weightlifting program.

Light Weight Workout
1 set of 10 to 12 reps of a weight program. (Beginners start with light weights, and rest 2 minutes between each exercise)

Finish your workout with an additional 15 minutes of light aerobic activity. Stretching after your weight work-out is optimal for flexibility and preventing exercise injuries.

Toward the end of the first 3 weeks of this training, begin to increase your weights, shooting for 10 repetitions at 80 percent of your effort—80 percent of the weight that you can accomplish in 10 repetitions.

 

15/35/15 Strength Training and Cardio Workout

Moderate Circuit Training

Once you have moved through 2 weeks (2 times a week) of the light circuit training, you can begin to move to moderate circuit training. Begin with 15 minutes of light aerobic activity such as walking, cycling, or jogging, followed by some light stretching exercises (after the muscles have been warmed up) to gently increase the range of motion before beginning your weightlifting program. Then you will begin your weight training, using 80 percent of the weight that you can lift for 10 repetitions. Additionally, increase to 2 sets (10 to 12 reps) for each exercise. You now may rest 1 minute and 30 seconds between each set and 2 to 3 minutes between each exercise.

Finish your workout with an additional 15 minutes of light aerobic activity. Stretching after your weight workout is optimal for flexibility and preventing exercise injuries.

 

15/45/15 Strength Training and Cardio Workout

Vigorous Circuit Training

Now it’s time to really have fun!

When we’ve worked you through the Adaptive Response and Preconditioning Phases of the Gene Smart diet and exercise program, your body and mind will be ready for this workout. Take pride in what you’ve accomplished—you’ve earned it! This will be your Optimal Maintenance workout. You will do it twice a week, and you can use it for the rest of your life—or until you want to challenge yourself further with newer and more rigorous activity.

You’ll do light aerobic training for 15 minutes, followed by light stretching. Then, move to 3 sets of each exercise at 85 to 90 percent of the weight that you can accomplish for 10 repetitions. You can rest 1 minute between each set and 2 to 3 minutes between each exercise.

Finish your workout with an additional 15 minutes of light aerobic activity and stretching to complete your workout.

Get Started with your Strength Training and Cardio Workouts

Click here for tips on starting an exercise program.