How Women Can Balance Strength and Cardio With Limited Time | Abbie Smith-Ryan, Ph.D.
Peter Attia and exercise scientist Abbie Smith-Ryan discuss how busy women with only 3 hours a week can balance strength training and cardio to stay fit.
The gist
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Smith-Ryan says to prioritize whole-body resistance training 2 days per week, 30 minutes each, using compound movements at 60 to 80 percent of max effort.
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A practical 30-minute strength session uses 6 to 8 reps per exercise, 30 seconds rest between sets, and 2 minutes between exercises.
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With remaining time, Smith-Ryan recommends at least one high-intensity interval session per week, adding a second if possible, for cardiovascular and metabolic benefits.
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Low-intensity movement like walking or easy cycling still has value for recovery and blood flow, and can fill out whatever training time is left.
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1:42
Treadmill
· "of the two hours that you're going to be left for say running on a treadmill or being on an exercise bike"
1:44
Exercise bike
· "of the two hours that you're going to be left for say running on a treadmill or being on an exercise bike"
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