If the thought of running makes you cringe, you’ll be glad to know that you can still improve your cardiovascular health through weightlifting workouts. Contrary to popular belief, focusing solely on either running or lifting weights isn’t necessary. Incorporating both cardio and strength training into your exercise regimen can contribute to overall fitness and well-being, according to experts.
Cardio Benefits of Weight Training
For those who dread running, certain types of weight training can provide cardiovascular benefits while building aerobic capacity. Stan Efferding, a world-record powerlifter and pro bodybuilder, suggests that certain weightlifting exercises can elevate your heart rate sufficiently to qualify as cardio. This approach can be more enjoyable and less monotonous than traditional cardio workouts like jogging on a treadmill.
Shortening Rest Periods for Aerobic Effect
Typically, weight training is anaerobic, involving short bursts of intense effort. To transform weightlifting into an aerobic exercise, consider shortening the rest periods between sets. By maintaining a higher heart rate throughout your workout, you shift from anaerobic to aerobic energy production, enhancing cardiovascular benefits.
Varying Training Styles for Overall Fitness
Incorporating a mix of heavy lifting days with longer rest periods and lighter lifting days with shorter rest periods can improve overall fitness. This approach, known as “general physical preparedness,” helps develop strength, speed, and endurance. Research suggests that combining strength and cardio training offers numerous health benefits, including reduced risk of heart disease, cancer, and type 2 diabetes.
Extended Workouts with Lighter Weights
Another strategy to make weightlifting workouts aerobic is to lift lighter weights for longer durations, such as in an AMRAP (as many reps as possible) style workout. Moving continuously at a steady pace challenges endurance and teaches effective pacing, crucial for maximizing workout intensity without premature fatigue.
Incorporating Explosive Exercises
Certain weightlifting exercises, such as hang power cleans, kettlebell swings, and medicine ball throws, can rapidly increase heart rate while engaging multiple muscle groups. Additionally, plyometric movements like squat jumps and burpees can boost cardiovascular fitness while enhancing strength and power.
Diversifying with Resistance Activities
Activities like rowing and continuous kettlebell exercises offer cardio benefits while providing resistance for muscle building. These exercises effectively improve endurance and stamina, offering a versatile alternative to traditional running workouts.
By integrating these strategies into your weightlifting routine, you can enjoy the cardiovascular benefits of exercise without the need for running. Whether you’re a seasoned lifter or new to weight training, incorporating these approaches can enhance overall fitness and well-being.
Ben Müller
Clara Cardoso
