A combination of strength training and cardio is one of the most effective ways to achieve optimal physical condition, improve performance and achieve long-term health benefits.
Additionally, if you're eating a vegan diet, proper nutrition should be emphasized to support both muscle recovery and endurance.
This article will guide you on how to effectively combine strength training with cardio on a vegan diet, how to properly set up a training plan, and what to eat for maximum results.
The combination of strength training and cardio exercises brings a wide range of health and fitness benefits:
- Strength training: Increases muscle mass, strength and bone density. It also helps improve metabolism, which leads to more efficient calorie burning at rest.
- Cardio exercise: Strengthens the heart and circulatory system, improves endurance, increases lung capacity and promotes fat burning.
- Overall physical fitness: Together they lead to a balanced development of physical fitness, which includes strength, endurance, flexibility and coordination.
Combining strength training and cardio requires planning to avoid overtraining or muscle fatigue. Here are the key aspects of how to set up a training program:
a) Frequency of training
- Strength training: 2-4 times a week is recommended, depending on the level of advancement. Each workout should involve different muscle groups to ensure upper and lower body balance.
- Cardio exercises: It is ideal to include 3-5 times a week. The length and intensity can vary according to the goal – for improving endurance shorter high intensity intervals (HIIT), for fat burning longer and less intense sessions.
The order of strength and cardio training depends on your goals:
- Prioritize strength: If building muscle is your main goal, start with strength training and add cardio afterward or on a separate day.
- Prioritize endurance: If you are focusing on improving cardio performance, put cardio before strength training, but watch out for muscle fatigue, which could negatively affect strength training technique.
- HIIT workouts: High-intensity interval training combines elements of strength and cardio into one session.
For example, alternating between sprints and squats or crunches is a great way to improve your overall fitness and burn calories.
- Superseries: Combining cardio exercises (e.g. jumping rope) with strength exercises (e.g. push-ups) in one circuit increases the intensity and effectiveness of the training.
The right diet is key to support compound training, especially if you are on a vegan diet. Here are the basic principles:
Proteins are essential for muscle regeneration and growth. Focus on a variety of sources on a vegan diet:
- Legumes (lentils, chickpeas, beans): Basic source of protein and fiber.
- Tofu, tempeh and edamame: Protein-rich soy products.
- Quinoa and amaranth: Contains all essential amino acids.
- Seitan: High in protein with a meat-like texture.
- Nuts and seeds (chia, hemp, flaxseed): Great sources of protein, fat and minerals.
- Plant-based protein powders: A great post-workout supplement for a quick protein boost.
Carbohydrates are the main source of energy for training. You have many options on a vegan diet:
- Whole grains (oats, brown rice, barley): Provide stable energy due to slow release.
- Sweet potatoes and sweet potatoes: Rich in complex carbohydrates and vitamins.
- Fruits (bananas, berries): A quick source of energy and antioxidants for regeneration.
- Legumes: In addition to protein, they also contain carbohydrates.
Healthy fats support hormonal balance and joint health:
- Avocado: Rich in monounsaturated fats.
- Nuts and seeds: Healthy fats and important omega-3 fatty acids.
- Vegetable oils (olive, linseed, hemp): Source of essential fatty acids.
- Vitamin B12: Important for the health of the nervous system and the formation of red blood cells.
- Iron: To support the formation of hemoglobin, which carries oxygen to the muscles.
- Creatine: May support strength and performance during strength training.
- Omega-3: Supplements from algae to support the inflammatory response and heart health.
Compound training can be challenging, so recovery plays a key role.
- Sleep: 7-9 hours of quality sleep per day is recommended to support muscle regeneration.
- Hydration: Water is essential for nutrient transport, muscle contraction and regeneration.
- Active rest: Light yoga, walking or stretching can help relax muscles.
Monday: Full body strength training + light cardio (20 min on bike)
Wednesday: HIIT (combination of sprints and strength exercises)
Friday: Full body strength training + cardio on the elliptical trainer (30 min)
Monday: Strength training (upper body) + HIIT (15 min)
Tuesday: Cardio (run 40 min)
Wednesday: Strength training (lower body)
Friday: Strength training (whole body) + cardio (swimming 30 min)
Saturday: HIIT or circuit training
Too much training without enough rest can lead to exhaustion and injury. Keep a balance between training and recovery.
When combining strength and cardio training, energy expenditure is increased. Insufficient calorie intake can lead to loss of muscle mass and impaired performance. Make sure you get enough calories from quality plant sources.
Many people on a vegan diet focus only on protein, but forget about other important macronutrients such as carbohydrates and fats. A balanced diet is the key to success.
If you always do cardio before strength training, it can negatively affect your strength and performance during weight training. Focus on your main goals and adjust the order of exercises accordingly.
A vegan diet is not an obstacle to peak performance. Here are some examples of successful athletes who combine weight training and cardio on a plant-based diet:
Ultramarathoner and triathlete who switched to a vegan diet and became one of the best endurance athletes in the world. Rich emphasizes the importance of quality carbohydrates and proper meal timing for endurance performance.
Professional surfer and vegan who combines strength training with cardio activities like swimming and running to improve her fitness and endurance in the water.
Fitness influencer and founder of an exercise platform that focuses on a combination of strength training and cardio. A vegan diet makes her feel energetic and achieve great results.
Combining weight training and cardio on a vegan diet is a great way to achieve optimal fitness, increase strength, improve endurance and promote overall health.
The key to success is the correct structure of the training plan, a balanced plant-based diet rich in proteins, carbohydrates and healthy fats, and an emphasis on recovery.
A vegan diet is not an obstacle, but on the contrary, it can be a great basis for supporting sports performance if it is properly planned.
Pay attention to your body, adapt your training to your needs and nutritional requirements, and don't be afraid to experiment with different types of exercise.
Remember that patience, consistency and proper meal timing are the keys to achieving your fitness goals on the vegan journey.
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