the article is right about many of its assertions about the benefits of ST. And it is right in that long duration cardio can be muscle wasting, and slow your metabolism. Although in pushing the benefits of ST, I think the writer is ignoring the health benefits of cardio.
The truth is that any good exercise program includes BOTH ST and cardio.
I may be overinterpreting the wording of your post (in which case I apologize in advance), but I couldn't help but notice that both references to exercise were in relation to time. The best measure of exercise effectiveness is intensity, not duration. I'd recommend cutting the duration of your cardio to 30-40 minutes, but increasing the intensity (possibly using intervals).
Likewise with strength training, it is only effective to the extent that you are genuinely challenging your muscles at close to their maximum capacity. This may only be a wording issue, but "Spending time" "doing ... machines", does not really sound like effective ST. Also, you should rest 48-72 hours between ST sessions, rather than doing them every day. You should be using a weight heavy enough to fatigue your muscles in 4-12 reps (this may sound odd, but the fewer reps you can do, the better). If you can do 12+ reps, it is time to move up to a heavier weight.
If I were to make some recommendations as to tweaks to your program to get more out of it, I would recommend:
* Cutting the duration of your cardio sessions to 30-40 minutes, but increase the intensity.
* Substitute a couple of full-body ST sessions for those cardio sessions a couple of days per week, rather than trying to do both cardio and ST in the same session.
* Also, because machines run in a defined track, they typically only work one or two muscles at a time, and it takes a long time to get in an effective all-body strength workout. Head over to that scary free weights section of the gym, and do your strength workout over there - the effort required to keep yourself balanced and stabilized works a lot of the smaller muscles in the body
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
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