First a disclaimer, cardio is not the key to any form of weight control or loss even when done 6X60. The triad for weight loss in order of priority is nutrition (diet),strength training and lastly cardio. Doing lots of cardio only builds your endurance, it has a minimal effect on weight loss..
Strength training is anything you do against resistance be it bodyweight, resistance bands or weight training. Adding it to your programme will give benefits far beyond what cardio will provide. You can add strength training and in fact reduce the amount of cardio you are doing and still reach any weight loss your goals you have if your nutrition is in place.
You should rest your muscles at least 48 hours between strength training sessions - realistically this implies 2-3 strength training sessions.
You should be aiming at an all-body workout that works most of the major muscles. There are 3 major muscle groups (upper body, lower body and core) and muscles generally come in opposing pairs. By choosing compound exercises that work several different muscles at once (eg. squats, pushups),you can probably get in a good all-body workout in 5-6 different exercises in 20-30 minutes.
Basically, strength training is all about quality, not quantity, and it is far more effective (and not to say faster) to genuine challenge your muscles in just 4-8 reps, than to do 20-30 reps with easy exercises or light weights.
Yes, balance ball workouts, crunches, sit ups and anything that strengthens muscles is strength training. You can do a lot of strength training without using any weights. A lot of strength exercises like squats, sit ups, push ups, lunges, pull ups, etc are all forms of strength training.
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IS strength training using weights only? Or are balance balance ball workouts with crunches, sit ups, resistance bands etc.. considered as strength training. How would you incorporate this type of workout to your cardio workout as well. I have lots to loose and I am a beginning excersizer. How many day cardio (I do 6 days a week for 50-60 minutes a day)? How many days (or minutes ) strength training?
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