Understanding Strength Training
Strength training is a type of exercise that involves the use of resistance to build muscle and increase strength. The resistance can be provided by weights, resistance bands or even bodyweight. It is commonly associated with bodybuilding and powerlifting but has become a popular form of exercise for the general population as well.
The goal of strength training is to increase muscle mass and strength by causing small amounts of damage to the muscle fibers. This damage leads to the activation of satellite cells which then repair and rebuild the muscle fibers, resulting in an increase in muscle mass and strength.
Many people believe that strength training is only useful for building muscle and increasing strength, but it can also have cardiovascular benefits.
Benefits of Strength Training
Strength training has been shown to have many benefits for overall health and fitness, including:
- Increased muscle mass and strength.
- Improved bone density.
- Reduced risk of injury.
- Improved metabolic rate.
- Reduced risk of chronic diseases such as type 2 diabetes and heart disease.
Aerobic vs. Anaerobic Exercise
To understand whether strength training can be aerobic, it’s important to understand the difference between aerobic and anaerobic exercise.
Aerobic exercise is any exercise that increases the heart rate and uses oxygen to produce energy. This type of exercise is typically low to moderate intensity and can be performed for extended periods of time. Examples of aerobic exercise include running, cycling, and swimming.
Anaerobic exercise, on the other hand, is any exercise that does not require oxygen to produce energy. This type of exercise is typically high intensity and can only be sustained for short periods of time. Examples of anaerobic exercise include sprinting and weightlifting.
The Aerobic Benefits of Strength Training
While strength training is generally considered an anaerobic exercise, it can have cardiovascular benefits that are similar to those of aerobic exercise.
During strength training, the heart rate increases and the body requires more oxygen to produce energy. This increased demand for oxygen causes the lungs and heart to work harder, leading to improved cardiovascular fitness.
Strength training can also improve blood flow and vascular function, which can reduce the risk of cardiovascular disease.
Additionally, strength training can increase the metabolic rate, leading to increased calorie burn and weight loss.
How to Make Strength Training Aerobic
While strength training can have cardiovascular benefits, it is not typically considered an aerobic exercise. However, there are ways to make strength training more aerobic.
Circuit Training
Circuit training involves performing a series of exercises back to back with little to no rest in between. This type of training can raise the heart rate and cause the body to use more oxygen, making it more aerobic.
High-Intensity Interval Training (HIIT)
HIIT involves performing short bursts of high-intensity exercise followed by periods of rest. This type of training can raise the heart rate and cause the body to use more oxygen, making it more aerobic.
Complexes
Complexes involve performing a series of exercises using the same weight. This type of training can be performed quickly and without rest, making it more aerobic.
Combination Workouts
Combination workouts involve combining strength training with aerobic exercise. This can be achieved by performing strength exercises in between sets of aerobic exercises, or by performing a circuit that includes both strength and aerobic exercises.
Conclusion
While strength training is generally considered an anaerobic exercise, it can have cardiovascular benefits that are similar to those of aerobic exercise. By using specific training techniques such as circuit training, HIIT, complexes or combination workouts, strength training can be made more aerobic. Incorporating these techniques into a strength training routine can improve overall fitness and reduce the risk of chronic diseases.