Strength Training for Cardiovascular Fitness

The medical community has traditionally regarded strength training as a poor way to improve cardiovascular fitness. But their conclusions are based on outdated reviews of weight training performed in traditional fashion. 

The traditional training of bodybuilders and weightlifters involves repeated bouts of sub-maximal lifting followed by several minutes of rest - the kind of training that can be seen in most commercial gyms. This style of lifting does little for cardiovascular conditioning. 

My workouts are different

I perform one set of six to eight resistance exercises with very little rest in between. When rest periods between exercises are in the 15-to 30-second range, elevated heart rate and oxygen consumption can be sustained for maximum aerobic benefits. 

This type of training - popularized by Nautilus Sports/Medical Industries - is proven to increase Vo2max.

Strength training increases Vo2max

The Dec 1985 issue of Research Quarterly for Exercise and Sport published a study conducted by Dr. Stephen Messier and Mary Dill of Wake Forest University. The study compared the effects on muscular strength and maximal oxygen uptake (Vo2) of Nautilus circuit training, free weight training, and running. 

Thirty-six male college students were divided into three groups: those training on Nautilus equipment, those lifting free weights in the traditional style, and those engaged in a running program. All subjects trained three times a week for ten weeks.

The Nautilus trainees gained the same aerobic benefits as the runners. Both improved maximal oxygen uptake by more than 10 percent. 

What’s more, the running group trained 50 percent longer than the Nautilus group: 30-minutes per session compared to 20-minutes per session. 

The group that trained in the traditional style showed a slight reduction in aerobic conditioning at the end of the study. 

Strength training improves running times

The results of the Wake Forest Study came as no surprise to researchers at Nautilus. Ten years earlier, they conducted a joint research project with the United States Military Academy at West Point to identify the effects of Nautilus training. 

After just six weeks and 17 Nautilus workouts of less than 30 minutes each, 20 varsity football players reduced their time for the 2-mile run by an average of 88 seconds. At the same time, they increased their strength an average of 59 percent – almost 10 percent per week.

Properly performed strength training more effective than aerobics 

Many experts promote cardiovascular fitness above muscular strength. Most recommend aerobic exercise as a means of improving health. I believe this is a mistake. Training your muscles and your heart at the same time is more efficient, effective, and safer than aerobics.

Strength training workouts improved my health 

I have asthma, hypertension, and type-2 diabetes. Strength training has helped me reduce my weight, along with my diabetes and blood pressure medications. I have increased my strength without injury and without spending hours in the gym. I am fitter, stronger, and healthier. My doctor is very happy - and so am I. 

Perhaps it’s time the medical profession took another look at strength training?

Comments

[Israel]

Hi Craig, what's a routine you would do? Or, what is the routine you did to lose the weight...

[Tony]

Hi Craig
Nice to see you for that coffee a while back! Glad that you are still training and are feeling better for it you look a lot better from your picture Keep training hard Best of luck

Abs

[Craig Knight]

Hi Abs.

Thanks for the kind comments.