What does cardio mean to you? 20min of elliptical for your cardio before you do 45min of weights for your resistance training. Sound familiar?
Note: Are you an athlete or a weekend warrior living in Oakville or Burlington and you know you do not perform at your peak? Check with our physiotherapists from the Oakville and Burlington physio clinics.
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% 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 include but are not limited to, an increase in mitochondrial enzymes, mitochondrial proliferation, phenotypic conversion from type IIx towards type IIa muscle fibres, and vascular remodelling.
Therefore, cardiovascular adaptations on any exercise or on any modality depend 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 at Oakville and Burlington physio clinics, 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
For more info, contact Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington at 905-849-4576.
We are located only 6 min East of Oakville Place and 4 min West of Canlan Ice Sports.
The Burlington physio clinic is located only 5 min west of Spencer Smith Park and 6 min north-west of Burlington Beach, on Plains Rd East.
