Something else to consider when balancing training is the total workload. Workload can be defined in many ways. You may consider the volume of the workload, or how many repetitions of work are performed. You may consider the intensity of the workload - that is to say how heavy the weight moved is. Intensity is also affected by time under tension (TUT), or the amount of time that a particular muscle is required to contract. A 4 second repetition will place the muscle under tension longer than a 2 second repetition.
A short, heavy workout would be considered high intensity and low volume. A marathon run would be considered low intensity but high volume. Intensity in this situation refers to the weight lifted - not the perceived effort. Obviously, a marathon is going to require a very intense effort, but each stride is of a much lower intensity.
Training should take these definitions into consideration. If you are training for a marathon, then a 3-day resistance training and 3-day cardio regimen is most likely not optimal - marathon training will require you to perform cardio up to 5 or 6 days per week. In this situation, you must recognize that you are performing low intensity but high volume work with your lower body and core muscles. In order to balance your resistance training, you would want to stimulate your lower body muscles with less volume but higher intensity work.
On a side note it has become common practice in recent years to move a weight slowly and 'feel' a muscle working. The upshot of this is that your typical gym instructor wil say the weight doesn't matter when developing muscle size and strength (ironically your typical gym instructor looks like they have never lifted a weight in their life!). The truth is a slowly moved weight will work your endurance based muscle fibres and little strength will be developed.
If you are looking for muscle size then you can forget it with slow repetitions. Move the weight as quickly as you can on the positive or actual 'lifting' part of the repetition and avoid ballistic movements- but no momentum or you may get injured. You may go slower on the negative or 'lowering' part- try to resist the weight on the way down. You will move more weight in less time- and anyone who knows basic physics will know this means more work has been performed. You will also get stronger and more defined muscles!
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