Want to combine cardio and strength training effectively? Learn how DEXA Scan reveals the right balance for fat loss, muscle gain, and long-term health.
Cardio burns calories. Strength training builds muscle. Both are essential for optimal health — but finding the right balance between them can make or break your results. Too much cardio can eat away at muscle mass, while neglecting it can slow fat loss and endurance.
At Kalos, we use DEXA Scan data to help clients understand how their training mix affects their body composition, ensuring that both cardio and strength work together — not against each other.
Many people make the mistake of focusing on one and ignoring the other. In reality, cardio and strength training serve complementary roles in improving health and performance.
Cardio:
Strength Training:
When these two forms of exercise are combined intelligently, they create a body that’s leaner, stronger, and more resilient.
To get maximum results, the key is timing, frequency, and intensity — not simply doing more.
1. Separate High-Intensity Sessions
Avoid heavy strength training and high-intensity cardio on the same day. Doing so can reduce recovery and performance in both. Instead, alternate focus days or separate workouts by several hours.
2. Prioritize Resistance Training
If your goal is fat loss or body recomposition, strength training should come first. Building lean muscle increases resting metabolism, helping you burn more fat even at rest.
3. Keep Cardio Moderate and Consistent
Moderate-intensity cardio (brisk walking, cycling, rowing) improves cardiovascular health without sabotaging muscle gains. Aim for 2–3 sessions per week, 30–45 minutes each.
4. Use Active Recovery
On rest days, light cardio such as walking or yoga promotes circulation, reduces soreness, and enhances recovery between lifting sessions.
5. Track the Results with DEXA Scans
A DEXA Scan helps ensure your mix of cardio and strength training is working. It shows whether you’re:
You’ll know your cardio and strength training are in sync when you:
When tracked with DEXA data, these signs translate into clear, quantifiable improvements in your body composition.
You don’t have to choose between strength and endurance — you just need the right mix. By aligning your cardio and strength training, and tracking your results with DEXA Scan, you can build a physique that performs well, looks great, and lasts for life.
If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.
Schedule your scan today at Kalos, your journey to data-driven fitness starts now.
Bay Area residents trust KALOS to deliver results. We proudly serve the entire Bay Area including the following locations:
