What does cardio mean to you? 20min of elliptical for your cardio before you do 45min of weights for your resistance training. Sound familiar?
It is a widely accepted opinion that Resistant Training should be supplemented by some form of aerobic or endurance training (elliptical, treadmill, cycling, etc.) in order to improve cardiovascular fitness(1). With this definition, we traditionally can draw a fine line between these two training modalities.
However, a study published this past June 2012, by the Journal of Exercise Physiology Online demonstrated how acute metabolic responses to resistance training do not differ from that of traditional endurance training, so long as the participant exerts 100% of intensity.
100% intensity is defined as when the participant reaches maximal effort or momentary muscular failure.
In fact, heart function is maintained, even improved with high intensity resistance training. Physiological adaptations including, but not limited to, an increase in mitochondrial enzymes, mitochondrial proliferation, phenotypic conversion from type IIx towards types IIa muscle fibers, and vascular remodeling.
Therefore, cardio vascular adaptations on any exercise or on any modality depends on the level of intensity. This paper encourages a paradigm shift in differentiating modalities of exercises as either resistant training or cardio.
Sheddon Physio provides a unique service called PrimeTimeFit, a personalized exercise program of all ages that take into account your strength, stamina, flexibility, cardiovascular fitness, lifestyle, and medical history. No long-term financial commitment, exercise in your gym or we personalize it for you to do in your own home with our guidance.
If you have any questions regarding Sheddon’s PrimeTimeFit program, please call us at (905)849-4576
Steele, J., Fisher, J., McGuff, D., Bruce-Low, S., & Smith, D. (2012). Resistance training to momentary muscular failure improves cardiovascular fitness in humans: A review of acute physiological responses and chronic physiological adaptations. Journal of Exercise Physiology Online, 15(3), 53-80. Retrieved from www.scopus.com