Read the guide · Training
Cardio and Resistance Training in the Same Week
Training both does not cancel either out—interference exists, is small, and depends far more on volume and order than on simply doing both. This guide also addresses the most misaligned expectation in fitness: exercise alone moves the needle very little on the scale, but it is what protects lean mass and sustains lost weight. Anyone who logs running or combat sports in Letz sees those days enter the plan as distinct activities, not as ignored workouts.
Rules and studies
- 01Combining Aerobic and Resistance TrainingPerforming aerobic and resistance training in the same program does not compromise hypertrophy or maximal strength; only explosive strength may be attenuated, particularly within the same session.Logged activities (running, cycling, sports) are scheduled as external days, and the generator avoids heavy leg workouts on the same day; in the app interface, cardio before heavy legs is converted into a light warm-up, and sprint intervals are removed on the day prior to leg training.
- 02Interval vs. Continuous TrainingHIIT and moderate continuous training produce similar body composition improvements; interval training improves VO2max more and requires less time.The cardio in your workout plan is structured into blocks: mostly easy or steady pace, with short intervals every three sessions; low readiness or heavy legs the next day remove intervals from that session.
- 03The Role of Exercise in Fat LossExercise alone produces modest weight loss; combined with diet, it preserves lean mass and improves weight maintenance. Resistance training prevents nearly all muscle loss caused by a calorie deficit.Weight loss goals keep resistance training as the foundation and treat walking and conditioning as supplements, not replacements.