Lifting Weights Isn’t Quite Cardio

Question: I’d like some advice about weight training and its effect on the cardiovascular system. I know I need some cardio training (my wife reminds me daily when she leaves for her aerobics class) but I’d certainly prefer to just lift weights.

EVAN SHUMYKO

Mar Vista

Answer: Lifting weights does stimulate the heart and cardiovascular system, but your wife has a point. The true definition of “aerobic” is a continuous activity performed for a minimum of 20 minutes while maintaining a heart rate between 70% and 85% of maximum and with the chief energy sources being oxygen and body fat.

If you can’t commit to a traditional aerobic routine, perhaps you should try circuit weight training. This way, you can achieve aerobic stamina and reduce your body fat by weight training aerobically. During a circuit workout, you perform one set of one exercise then immediately perform another exercise without rest. All your exercises can be sequenced in combinations so you’ll isolate preferred single muscles or groups of muscles--or do a total body workout. Many classes also add jumping jacks, jumping rope or three minutes on a stationary bike to keep your heart pumping. Another added benefit of circuit training is that your cardiovascular and respiratory systems feed your working muscles with oxygen-filled blood.

Keep in mind that your weight resistance (pounds lifted) during circuit training workouts are usually lighter than other types of strength-training workouts, primarily because circuit training is continuous movement (usually 30 to 45 minutes). However, the reduction in weight lifted is compensated by keeping your muscles fatigued at this faster pace. Why don’t you invite your wife to a workout and see how her muscles hold up?