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Why we should all add cardiovascular (cardio) exercises to our strength training routine

Hey dear clients, especially our Personal Training clients, do you add cardiovascular (cardio) exercises to your strength training routine? Are you one of many who “hate” cardio? Well, fret not, you are not alone. Here is why we should all add cardiovascular (cardio) exercises to our strength training routine and how to have fun while doing so! Strength training builds muscles, improves your mobility, balance, and agility. On the other hand, Cardio training works your heart and blood vessels, strengthening them, improves your endurance and overall health and renders you less susceptible to high blood pressure.

Muscles built from strength training would be able to endure more as blood and oxygen can be delivered more productively which also improves its ability to rest and build. This means that if you are training your strength, you will gain muscles more easily when pairing your training with cardio.

And if you are training your cardio, pairing strength training with your exercise would improve your output levels especially finishing that last 30 second sprint!

Mixing both Strength and Cardio training in your workout has been known to burn calories more efficiently. The more muscles you build, the more calories you will burn in your Cardio training. The synergy between the two training would allow you burn fat easily as compared to doing either one on its own.

A great cardio training exercise to add to your training is Indoor Cycling!


Indoor cycling is safe(r) than cycling outdoors especially compared to road cycling amidst the traffic on our roads! Indoor cycling cycling burns calories, is great for fat loss, builds cardio endurance, and is never boring. Whether it’s LesMills style or freestyle rhythmic cycling, riding to the beat of the music and watching everyone else giving their 100 percent, is both infectious and irresistible fun! Before you know it, class is over!


LesMills’ RPM combines hit music with the motivational power of an inspiring Instructor leading you on a journey of hill climbs, sprints and flat riding. The workout is based on the science of Cardio Peak Training, which involves maintaining your heart rate at an aerobic training base (between 60 and 80 percent of your maximum heart rate) with interspersed peaks of intensity (pushing you to 85 to 90 percent of your max). This specific blend of steady-state and high-intensity builds cardio endurance, and also drives the transformative fat-burning effects associated with high-intensity interval training. RPM is a great no-impact way to improve aerobic fitness and lose body fat. In a 45-minute workout you can burn an average of 500 calories*, trim your tummy and tone your legs. There aren’t any fancy dance moves you need to incorporate with your exercise, just you, the bike, and good blood pumping music!

LesMills’ SPRINT is high-intensity interval training on a bike, a short but intense style of training that pushes you to your cardio peak and helps you burn calories for hours afterward.

Rhythmic RIDE 50 also combines hit music with the motivational power of the inspiring instructor, various climbs, sprint and easy riding. The difference between this and Les Mills’ RPM or SPRINT is that RIDE 50 incorporates crunches, pulses and some light weights exercises in the 50 minute ride, always to the beat of the music. The choice of playlists and music is almost infinite – depending on the choreographic preferences of our inspiring instructors. RIDE 50 also plays to theme rides which are extremely popular for example, Cold Play, Disney, 80”s….

Many of our ride clients are regulars who ride both Les Mills’ RPM, SPRINT and RIDE 50. Meet Sandra Ng, one of our fittest regular riders – we all have a hard time keeping up with her! She has so much fun, is so “addicted” that she rides everyday! This is how fit Sandra looks!

We tailor our classes for people of varying ages and experiences!
Here are some tips for beginners :

  • Take it easy, don’t go hard too soon. Always listen to your body.
  • Focus on getting a feel for the different timings, tempos and resistance levels
  • To maximize intensity it’s about increasing two things; the rhythm and the resistance.

There will always be music you can vibe to and lights that would truly immerse you into the exercise! Join our spin community today! Book an indoor cycling class and we will see you in the dark room soon!

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#Weighttraining #LesMills #Dumbbell #Highintensityintervaltraining #stationarybicycle #Myfitnesspal #fitnessapp #pullup #personaltrainer

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