I agree with Coach Jen - you are better off doing cardio and ST seperately, and doing full justice to both, rather than trying to do them simultaneously.
For cardio exercise, intensity trumps duration. You get more benefits from doing a 20 minute intense workout on a bike (possibly involving intervals) than a less intense 30 minute workout.
In terms of time-effective strength workouts, lift heavy. A weight that fatigues your musces in 4-8 reps is not just faster than a lighter weight where you can do 12-15 reps, but it is also more effective strength training. I agree with Coach Jen on this one - if you can do an exercise for 1 minute, it is probably too light.
The other thing you can do to speed up your ST is to choose compound exercises that work several different muscles simultaneously, rather than isolation exercises that work only 1 or two muscles at a time. For example, a compound based routine of: * squats/lunges * deadlifts * planks * pushups (modified, wall or incline pushups if required) * pull-ups/lat pull downs/bent over dumbbell rows would work most of the major muscles in the body in just 20-30 minutes.
Your best bet is to do exercises that fatigue your muscles in 8-12 repetitions, 1-3 sets. If you can continuously do exercises for a minute at a time, the weight probably isn't heavy enough. You'll get much better results if you save the strength training for it's own dedicated session instead of trying to incorporate it into your bike workout. You can get a good strength workout in 15-20 minutes if you challenge yourself and do compound exercises that work more than one muscle group at a time (such as rows).
Hope that helps,
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I have been doing the arm exercises with weights, while biking on my stationary bike. I do an arm exercise, for 1 minutes, then rest my weights on my legs for another minutes, then do another arm exercise. How do you recommend I track that? Biking for say 20 minutes, then do one for strength training? Just wondering? Or shouldn't I could the arm exercises? I don't have much time to work out, so I try to kill two birds with one stone while working out.
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