health
Hybrid training: is this the secret to getting fitter and stronger?
Whether it’s Hyrox or CrossFit, some of this century’s biggest exercise trends have one thing in common: combining cardio with strength training. Here’s how to do it
TL;DR
- Hybrid training combines cardio and resistance exercises within a single program, catering to a growing demand for 'hybrid athletes'.
- Popularized by events like Hyrox and CrossFit, this approach offers benefits such as improved strength, muscle mass, power, endurance, speed, agility, and enhanced quality of life.
- Beginners should start with low- to moderate-intensity aerobic and resistance training, two to three times a week, and gradually build up.
- For general fitness, focus on whole-body compound movements for strength and varied cardio options like running, swimming, or cycling.
- While the order of cardio and strength exercise has little impact on cardio fitness, doing resistance first may enhance strength gains.
- Hybrid training can be done at gyms, in classes, or at home using bodyweight exercises or simple equipment.
- Recommendations for adults include 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity activity per week, plus muscle-strengthening activities twice a week.
- Adequate rest days, sleep, hydration, and a diet rich in protein and carbohydrates are essential for recovery and adaptation.
- The World Health Organization recommends adults engage in at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities on two days a week.