The amount of weightlifting and the amount of cardiovascular exercise you perform depend entirely upon your goals. If you plan on competing in a weightlifting competition or running a marathon, your training will need to be tailored accordingly. If your goal is to build strength and power while improving your overall health, your training demands can be less specific and less intensive. Consult your physician before beginning any diet or exercise program.
Weightlifting
Weightlifting consists of competing in two lifts: the snatch, where the weight is pulled overhead in a single movement, and the clean and jerk, where the weight is pulled to the shoulders in one movement, and then thrust overhead in another movement. This sport requires strength and skill, and the lifts generate more power than any other barbell lift.
Training for Weightlifting
Weightlifting training is unlike recreational lifting or bodybuilding in that you train to improve on two lifts. You will spend the majority of your training time practicing the two lifts, variations of the lifts, and then some simple assistance work such as barbell squats. The snatch and the clean and jerk work nearly every muscle in the body, and need to be practiced regularly to improve, like any other skill. Some programs have you training each lift six times a week, although at first it is usually best to start out training each lift no more than three times a week until your ability to recover improves.
Cardiovascular Exercise
Cardiovascular exercise basically that makes your heart and lungs strong. To improve, like in resistance training, you need to continually train harder. For routine health, three training sessions of whatever form of cardiovascular you prefer three times a week is plenty. If you wish to make significant progress, increase both the intensity and the duration of your exercise, whether it is rowing, running, jumping rope, or swimming. And if you wish to improve at a specific activity, you need to train for that activity. While running will help your cardiovascular conditioning, it does not mean that it will make you a strong swimmer.
Integrated Program
While it is technically possible to train for a marathon and weightlifting competition at the same time, it is doubtful you will do well at either one, and run the risk of injury secondary to over-training. If your goal is general strength and conditioning, a few weightlifting training sessions a week and cardiovascular exercise on your off days will improve strength, power and health. If you wish to do well at one activity, you need to specialize. If you go for a limit run the day before a weightlifting meet, you are going to be too tired and sore to lift very much. If you snatch and clean heavy the night before a race, you are going to be stiff, sore and slow, so only you can determine how much of each.
