Balancing weights and cardio

[FoxRedPuppy]

I used to be a runner, was even training for a marathon until some health issues. I’ve started doing strength training, currently doing Caroline Girvan Iron series. I love it, but I can seem to get the motivation to run as well!

I assume I need to do some cardio as well as weights. I do walk every day (have a dog so 1-2 hours every day). But not sure that is enough.

my plan this morning was day 9 or Iron series and then a run. But I can make myself go 😂.

What should the balance be? (I’m mid 40s if that makes a difference)

As far as I can see most if not all of CG's sessions combine both cardio and strength because you're doing lots and lots of fast reps. Which is absolutely great if that's all the exercise you're doing, but if you want to bring running back in that would be an pretty exhausting combination and probably more cardio than you need! I also find she goes very quickly and I prefer to take it at a steadier pace so I can pay close attention to form. What works for me is to keep my cardio and my strength separate, with strength sessions that work muscles hard but barely get my heart rate up. I like Hailey Happens and she has a free Learn to Lift programme on her app that you might like to look into.

Obviously you'll have to work around your heart condition. Isometric holds are straightforward to avoid. Do you have specifics of what would count as too heavy for you? This might be something like "don't use weights that you can't do at least 12 reps with" or "no more than 60% of your estimated 1 rep max" or "always make sure you have at least 3 reps in reserve at the end of your set". I'm training as a PT and this is the sort of information I'd want before I'd feel comfortable developing a programme for someone in your shoes. That doesn't need to come from your cardiologist, but probably someone with a strong medical background like a physio or someone else who specialises in rehab.

That’s really useful. At the moment I am basing “too heavy” on the 12 rep principle. So if I can do 12 reps (with the last few a bit tough) then it’s about right. I think, like the isometric thing, the heavy lifting is the strain. I don’t know what to call it but that ‘almost hold your breath’ moment when you lift something very heavy.

I have really searched and search for PTs with specialisms in heart health, but not found any in my local vicinity. I was never referred for cardiac rehab either, so no contact there. I am part of a Facebook community of women like me and some have PTs. I am going to open conversations with a few PTs and see what they can offer.

That sounds really a good way forward @FoxRedPuppy as I feel uable to suggest anything further, given the really specialist needs of your condition (which must be v. frustrating!).

I suppose you could work out what the safe range for your HR is, and design a balanced programme around that. My PT tells me that most training should be in a sort of "flow" state where you're challenged but not exhausted. I love to just go, go go! And then I get exhausted or injured, so I'm trying to learn to keep RPE at around 7, but maybe you need to be looking at around an RPE of 5.

Would looking at the principles of Zone 2 training help? That might get you running again, but bey slowly (look up "Jeffing") and building it up very very slowly (frustrating!). But I get the impression that Caroline G's work outs are as much cardio as resistance training - like a Pump class in the gym.

Good luck with finding a good PT or exercise physio (I personally think physios are the angels who walk this earth ...)

Most of Caroline Girvan's recent programmes are very light on cardio. If you search out her Iron programme on YouTube or Iron 2 on the CGX app, they would be ideal to combine with running. I try and run 3 days a week then work through one of her programmes on 3 other days.

I’m doing Iron at the moment. I tried the app, but can only watch on my phone which is far too small for me when doing a workout 😂

The isometric hold issue makes sense. I’ve started doing wall site for blood pressure, holding and then releasing this strain helps reduce blood pressure due to the strain it places on the vascular system. The opposite of what you need to be doing!