Combining Cardiovascular and Resistance Training for Maximum Benefit

Defining Cardio Training

Cardiovascular training amounts to the same thing as aerobic training. The difference in the terms is that cardiovascular refers to improving heart health, while aerobic means oxygen-burning. Two semantic ways of approaching it, but the same result and activities. The idea is to get your heart rate up to 70% for proper results. Activities include cycling, running (distance, not speed work), cross-country skiing, power-walking, aerobic dancing, inline skating, and swimming, to mention a few.

Reasons for Improving Cardiovascular Health

All the activities listed above may seem intimidating at first. After all, a body at rest tend to stay at rest, as Newtonian physics reminds us on a daily basis. But when you consider all the advantages cardio offers, it's well worth the effort.

l  Losing and Managing Weight. Ah, the Holy Grail of New Year's resolutions. Almost everybody would like to shed a few unwanted pounds, and cardio is one way to do it. As we age, the slower our metabolism gets. That means one of two choices: up the exercise load to raise metabolism, or kick back and pack on the pounds.

l  Emphasis on Physical Conditioning. It's a given for kids. They run around, jump, run, bike, and play. Alas, as we age we get serious about life and get away from playing. The next thing you know, just climbing stairs leaves you gasping. What happened? Lack of motion is what happened. Lack of conditioning and loss of flexibility. But cardio is one way to return to the inner physical child, along with a healthy heart, strong lean muscles, plenty of energy, blissful sleep, and a strong immune system. So what's not to want?

l  Emphasis on Disease Prevention. As stated above, cardio boosts the immune system. But it will protect you from more physical demons than that. Consider diabetes which is linked to obesity and the sedentary lifestyle. Fitness is one of the components for controlling high blood pressure which is medically known as hypertension. It puts you at a high risk for stroke. And let's not forget heart attacks.

Bolster Your Workouts with Resistance Training

Now let's turn our attention to another component of a well-rounded fitness routine: resistance training. What exactly does that mean? In a nutshell, it's an activity that provides resistance to your muscles. Traditional methods are hefting dumbbells and barbells, but walk into your nearest well-equipped sports club and you'll see there's much more to it. There's a vast array of machines using cables and pulleys with weights or elastic straps to stress your muscle groups. And they're dedicated to individual muscle groups.

Why Add Weight Lifting to the Mix? I Already do Cardio! Because cardio will knock off the pounds, but it won't build muscle mass. Resistance training will. This is true for both men and women, although women won't put on as much mass as men due to the testosterone difference. (Viva la difference, as they say!) So don't worry ladies, there is a difference between toned and bulked-up. Not only will this keep you looking buff and younger than your actual years, but strong muscles, as long as you maintain balance between the various muscle groups, will also protect you.

Metabolism – A Different Kind of Booster. You already know that cardio raises your metabolism to burn more calories, resulting in weight loss and maintenance. Check your heart rate a couple of hours after a strenuous cardio session and you will find that it has returned to your resting heart rate. Not so with resistance training. Weights have a permanent effect on your metabolism, as long as you continue your program, that is, and don't revert to a couch potato. Weight training breaks down muscle fibers and builds new ones to deal with the added workload.

How Muscle Mass Affects Metabolism. As mentioned above, weight lifting promotes more muscle fiber growth, thereby “bulking up” for heavier weights with fewer reps per set. But it builds endurance and toned, compressed muscle mass when lighter weights with more reps per set. In either case, it takes more energy (calories) to move and even maintain the added muscle mass. This is happening 24/7, even while you're sleeping. So will you benefit from resistance training? You bet! Consider: on average, one pound of muscle consumes fifty calories per day. And the same amount of fat on your sedentary neighbor? A measly four calories. Would you rather have fat or muscle?