Cardio vs. Strength Training - The Great Debate
Images via Times of India & Business Insider
I remember the day that I tried my first 100 mile bike ride, cycling through parts of Vermont on Route 100, Route 2, and Route 15, taking in some incredible Vermont scenery. It was an awesome experience.
Until I ran out of gas.
At mile 97, I was climbing a small hill on Route 15 and pushed my foot down into the pedal only to find it not moving. The bike came to a halt and being clipped into the pedals, I tipped over, thankfully onto the shoulder of the road.
I had never experienced the feeling on a bike of simply not being able to push the pedal down anymore. My brain was screaming for more and my body was saying absolutely not (or maybe it was the opposite? More on that later).
What I learned that day was that while biking long distances seemed mainly aerobic, having prerequisite strength to push the pedals down was just as important to my success. While strength didn’t seem like a limiting factor while I was fresh and ready to go, it certainly was when I was in the depths of fatigue and asking more of my body.
Many of us hate to do aerobic exercise at the gym or in life. Pedaling away at an elliptical for 30 minutes, while fun for some (myself included) is the definition of pain for many.
This is generally where strength training enthusiasts pipe up, speaking of the benefits of strength training, the lack of boredom associated and even the parallel cardiovascular benefits that come from an elevated heart rate over the course of a 30 or 45 minute strength workout. Why would anyone sit on a bike for an hour when you could be doing a bunch of fun exercises and reap the same benefits along with so many others?
A recent book by Peter Attia along with a steady flow of social media posting has led to the revitalization of the general public seeking “zone 2” cardiovascular exercise. This is lower intensity cardiovascular exercise, generally below 140 bpm that is associated with a host of health benefits, including metabolic and brain health.
Strap on a heart rate monitor during a moderate strength workout and you might find yourself in “zone 2” coasting along at an elevated heart rate, reaping the aerobic benefits while also catching glimpses of your triceps for the first time in a hot second. It’s not a bad time.
VO2 maximum, another measure of aerobic fitness, describes the oxygen uptake possible for someone during periods of intense aerobic exercise. Having a higher VO2 is correlated to longevity along with improved performance during maximal output activities.
Sadly, the best way to improve VO2 maximum is building endurance at elevated heart rates, moving towards 80, 90 and even 100% of estimated heart rate maximums. The reason I say “sadly”, is that this can be an unpleasant experience filled with gasping breaths and sweaty faces. The other reason I say this, is that chasing improved VO2 through strength training can be a recipe for disaster.
The challenge is that movement quality tends to go out the window as heart rate increases. This makes chasing VO2 improvements through strength training a losing battle, as fatigued, loaded exercise can bring about an increased risk for injury or overtraining.
Using variations of aerobic exercises like sprinting, biking intervals, rowing machines, ski ergometers, and med ball circuits can build up someone’s VO2 without exposing as much risk to the musculoskeletal system.
So when the question about strength training or cardio gets asked, the only real answer that I can give is that both are necessary components of a comprehensive training plan. Ignoring one can limit the other and lead to poor outcomes.
If you are interested in learning more about strength training programming from our coaches at SOMA VT, check out our Personal Training and Semi-Private Training services and/or reach out to the team.
