Corporate Fitness and Active Aging

Free Workout Friday: Cardiovascular and Strength Training


It's important to fit exercise into your daily routine and both cardiovascular and strength training are recommended by the CDC to be incorporated weekly. One hundred fifty minutes of moderate aerobic activity is recommended for cardiovascular training. To strengthen and ton your muscles, strength training should be done at least twice each week and include all major muscle groups (legs, hips, back, abs, chest, shoulders, and arms). Cardio stresses your heart and lungs making you breathe harder, while strength training focuses on muscle strength, power, and endurance. It’s okay to enjoy one activity more than the other; most people have preferences, but a proper balance between cardiovascular and strength training is what is important.  Check out the following suggestions.  Pick one or two of the cardio activities, break it up into 15-20 minute bouts.  Complete the strength exercises to tone and improve muscular endurance.  Strive for 12-15 repetitions of each exercise using moderate weight.  


  • Running
  • Bicycle
  • Brisk Walk
  • Treadmill
  • Elliptical
  • Arc Trainer
  • Row Machine
  • Stair Master
  • Recumbent Bike
  • Upright Bike


  • Shoulder Press
  • Squat
  • Lunge
  • Chest Press
  • Bicep Curls
  • Tricep Extension
  • Reverse Fly
  • Leg Raise
  • Back Extension
  • Plank

Subscribe to our blog to receive Free Workout Friday blogs directly to your inbox as well as other great content from NIFS Fitness Management.

Topics: Free Workout Friday employee health and fitness