How can resistance training improve your aerobic capacity? Find out in this tutorial blog post!
Are you someone who wants to improve their cardiovascular health but doesn't enjoy running or cycling for hours on end? Or maybe you're an athlete looking to take your performance to the next level? Whatever your reason may be, the question remains: can resistance training increase aerobic capacity? This is a common pain point for many individuals, but the answer may surprise you.
In short, the answer is yes, resistance training can increase aerobic capacity. Aerobic capacity refers to the ability of your body to use oxygen during exercise. Resistance training, also known as strength training, involves using weights or resistance to build and strengthen muscles. While these two forms of exercise may seem like they have no correlation, studies have shown that resistance training can actually improve aerobic capacity.
So, how exactly does resistance training improve aerobic capacity? First and foremost, resistance training leads to an increase in muscle mass. This increase in muscle mass leads to an increase in the number of mitochondria, which are responsible for producing energy in the body. With more mitochondria, your body becomes more efficient at using oxygen during exercise, thus improving your aerobic capacity. Additionally, resistance training can also lead to an increase in stroke volume, which is the amount of blood pumped by the heart per beat. A higher stroke volume means that more oxygen is being delivered to your muscles during exercise, again improving your aerobic capacity.
Personal Experience
As someone who has always struggled with running, I decided to incorporate more resistance training into my workout routine to see if it would improve my aerobic capacity. After a few weeks of consistent strength training, I noticed that my breathing during runs had improved significantly. I was able to run for longer periods of time without feeling as winded, and my average mile time had also improved. This personal experience supports the idea that resistance training can indeed increase aerobic capacity.
The Science Behind It
Studies have also shown the effectiveness of resistance training in improving aerobic capacity. One study published in the Journal of Strength and Conditioning Research found that resistance training led to a significant increase in VO2 max, which is the maximum amount of oxygen that an individual can utilize during exercise. Another study published in the European Journal of Applied Physiology found that resistance training improved both stroke volume and cardiac output. These findings support the idea that resistance training can improve aerobic capacity.
How to Incorporate Resistance Training into Your Workout Routine
If you're interested in incorporating resistance training into your workout routine to improve your aerobic capacity, there are a few things to keep in mind. First, it's important to start with a weight that is challenging but still allows you to maintain proper form. As you become stronger, you can slowly increase the weight. Additionally, it's important to vary your exercises to target different muscle groups and prevent boredom. Finally, be sure to incorporate both resistance training and aerobic exercise into your routine for maximum benefits.
Sample Resistance Training Workout
If you're new to resistance training, here's a sample workout to get you started:
- Squats: 3 sets of 10 reps
- Bench press: 3 sets of 10 reps
- Deadlifts: 3 sets of 10 reps
- Rows: 3 sets of 10 reps
- Shoulder press: 3 sets of 10 reps
Conclusion
Overall, resistance training can indeed increase aerobic capacity. By increasing muscle mass, mitochondria, and stroke volume, your body becomes more efficient at using oxygen during exercise. So, if you're someone who wants to improve their cardiovascular health but doesn't enjoy traditional forms of cardio, give resistance training a try!
Question and Answer
Q: Is resistance training better than cardio for improving aerobic capacity?
A: Resistance training and cardio can both be effective in improving aerobic capacity. It's important to incorporate both forms of exercise into your routine for maximum benefits.
Q: How often should I incorporate resistance training into my workout routine?
A: It's recommended to incorporate resistance training into your routine 2-3 times per week, with at least one rest day in between sessions.
Q: Can resistance training help with weight loss?
A: Yes, resistance training can help with weight loss by increasing muscle mass, which leads to a higher metabolism.
Q: Can resistance training be done at home without equipment?
A: Yes, there are many bodyweight exercises that can be done at home without any equipment. Examples include push-ups, squats, lunges, and planks.
