For optimal fitness, you know you should do both cardio workouts for aerobic health and strength training for muscle building, metabolic benefits, and bone density. But if you're a cardio bunny who maybe doesn't visit the weight room as often as you should, listen up: "Swimming, cycling, and running can all be used as mild to moderate ways of building strength,” says Lauren Jensen, head coach at Tri Faster, “as long as the amount of training stress is progressively increased over time.” In other words, as with weights, you have to increase the resistance or the number of reps as your muscles adapt.
While the cardio-strength combo suggestions below aren't a perfect substitute for lifting heavy, they'll definitely boost your strength, especially for the specific sport in question -- though don't be afraid to also cross-train by, for example, trying a swim workout if you’re a runner. Use one of these workouts in place of a shorter steady-state swim/ride/run (with a proper warm-up and cooldown), in addition to one more traditional weight-training workout per week for major muscle toning.
Swimming
Water by nature creates resistance on the body as you move through it. “In simply overcoming the resistance, an athlete gains strength,” says Jensen. She suggests swimmers increase the “load" further by isolating the upper or lower body by doing kick-only laps holding a kickboard or pull-only laps wearing hand paddles. You can also wear a “drag” swimsuit (i.e., one that’s intentionally baggy).
MORE: 4 Reasons Your Next Workout Should Be a Swim
Cycling
Anyone who's taken a challenging cycling class knows that by upping the resistance on the bike, your leg muscles get a real burn. Outdoors, you can get the same effect by tackling hills, riding into the wind on a gusty day, and standing up while pedaling to vary how the muscles get activated. If you’re an indoors-only cycler, Jensen suggests this workout: Pedal for one minute at a resistance that forces you to work hard to sustain 60 to 70 RPMs (revolutions per minute), then rest for a minute and repeat. Work up to five minutes of hard pedaling.
MORE: 7 Mistakes You Might be Making in Indoor Cycling Class
Running
As with cycling, running up hills provides a solid leg-strength workout. Pick a hill outdoors with an incline that takes you 30 to 45 seconds to get up at a pretty hard clip. (On the treadmill, try a 4 percent incline at a pace you can sustain for that amount of time.) Charge up your hill, using shorter strides and a faster step than you do on flat, then walk or lightly jog down (or reduce the treadmill's incline and speed for about triple your time on the "hill"), aiming to keep your timing the same for each uphill. Start with five reps and work your way up to 10. Another option? Run stairs or stadiums. For the harder core, try wearing a weight vest during an interval workout. One “strengthener" to skip: Holding weights in your hands while you run--it’s a shoulder injury waiting to happen.
MORE: 5 Cardio Myths You Need to Stop Believing
Amy Roberts is a certified personal trainer.
Worthless Exercises You Probably Do
Overrated: Crunches
This gym-class standard needs an update: According to research from San Diego State University, the traditional crunch is the least effective strengthener for both the rectus abdominus (6-pack muscles) and the obliques (waist muscles).
Overrated: Crunches
What's more, because sit-ups require more strength from front ab muscles than obliques, this move can create a strength imbalance in the core
Overrated: Crunches
-- setting you up for back problems.
Your Upgrade: The Plank
Not only does the plank require more muscle activation in the obliques than the traditional crunch, according to research,
Your Upgrade: The Plank
but researchers have also found that practicing this position can actually help lower the risk of developing lower back pain later in life, according to Matthews.
Your Upgrade: The Plank
Why? "The plank targets your abdominal muscles, helps to build muscular endurance and spares your spine in the process," she says.
Overrated: Pec Deck/Chest Fly
While research has found that the pec deck machine is a great way to build chest muscle, the fact is that this machine puts your shoulder joint in an extremely vulnerable position, as it simultaneously rotates and abducts, according to Matthews.
Overrated: Pec Deck/Chest Fly
While this is especially dangerous for those with shoulder problems, using this machine can also cause injury in otherwise healthy exercisers.
Your Upgrade: Bent-Forward Cable Crossover
Engaging the same muscles as the Pec Deck, the Bent-Forward Cable Crossover allows you to build strength quickly and effectively.
Your Upgrade: Bent-Forward Cable Crossover
But it does it without unnecessary risk to your joints.
Overrated: Bench Press
Though research has shown this staple gym exercise to be excellent for building chest and triceps strength,
Overrated: Bench Press
some bench press-related shoulder injuries are common enough to have earned the nickname "bench-presser's shoulder."
Overrated: Bench Press
Also, the bench itself limits natural movement in the shoulder blades, putting tremendous stress on rotator cuffs. As such, some fitness experts have deemed bench press unsafe.
Your Upgrade: Push-Ups
Push-ups are a safe and (happily) equipment-free exercise that builds muscle in the pecs, triceps and shoulders while developing core strength.
Your Upgrade: Push-Ups
What's more, it can be modified dozens of ways to work different muscles or increase the intensity and complexity of this tried-and-true, basic movement.
Your Upgrade: Push-Ups
There's a reason it was the foundation of fitness icon Jack LaLanne's routine. For more worthless exercises and ones you should do instead, go to TheActiveTimes.com.
