Hybrid training, which combines cardio and resistance exercises, has become a major fitness trend thanks to events like Hyrox and CrossFit. This approach offers numerous benefits, including improved strength, endurance, and mental well-being, and is suitable for beginners.
What Is Hybrid Training?
Matt Lee, a postdoctoral research fellow at Deakin University, defines hybrid training as combining cardio and resistance exercises within the same programme, either in a single session or across separate sessions. It is also known as concurrent training.
Origins and Popularity
The term was coined by Alex Viada in his 2015 book The Hybrid Athlete. While not new, hybrid training gained traction with CrossFit and Hyrox, which require both aerobic and strength elements. Social media has further fueled its popularity, with people competing in challenges like a 500lb squat and a sub-five-minute mile.
Benefits
Research shows hybrid training improves strength, muscle mass, power, endurance, speed, and agility. It also enhances quality of life, reduces stress, and boosts self-esteem. For time-poor individuals, combining cardio and strength in one session is efficient.
Getting Started for Beginners
Beginners should start with low- to moderate-intensity exercise two to three times a week, using intervals and the talk test to gauge intensity. Build a foundation for four to six weeks before adding more days or high-intensity sessions.
Cardio and Strength Choices
For Hyrox, focus on running and machines like ski erg and rower. For general fitness, running, swimming, or cycling work. Strength training should include compound movements like squats, deadlifts, and bench presses, or bodyweight exercises for beginners.
Order and Location
The order of cardio and resistance has little effect on fitness gains, but doing resistance first may benefit strength. Gyms offer professional guidance, but home workouts with bodyweight or basic equipment are effective. Outdoor gyms are a free option.
Training Frequency and Recovery
Follow WHO guidelines of 150-300 minutes of moderate aerobic activity plus two strength days per week. Rest 24-48 hours between sessions, prioritize sleep, and stay hydrated. Diet should include adequate protein and carbs for recovery.
Hybrid training is adaptable for all levels, promoting overall health and fitness without requiring expensive equipment.
