Is it possible to combine strength training and aerobic training and get both benefits simultaneously?

 

In the last article I hinted at the possibility to combine strength training and aerobic training. Is it possible to get both at the same time? Let’s find out.

Aerobic fitness

Earlier in my life, aerobic exercise was the main part of my workouts. This type of exercise requires a relatively low intensity where the body can utilize oxygen for the workload. The goal is to elevate the heart rate and keep it up for a longer period of time. Generally, the recommended workout zone for vigorous aerobic exercise is said to start at about 136 beats per minute for a person that is 50 years old (80-90% of a maximum heart rate of 170 BPM) and about 85–145 beats per minute (representing 50%–70% of the maximum heart rate) for moderate aerobic exercise. For older people the numbers are lower.

Since cardiovascular disease – like heart disease and stroke – is commonly understood as the leading cause of death in America, it only seems logical to me to try to prevent such problems from developing in the first place.  While reading articles on the pros and cons of aerobic exercise versus strength training, I have often run across the claims that cardio training does not build any muscle and thus is much less effective when it comes to losing weight.

Strength training

On the other hand you need to work your muscles to stay strong and help with keeping your weight in check. As you get older, you definitely want to avoid frailty and falls that can change you life for the worse. Weight training is also very beneficial for bone density and helps avoid osteoporosis. So, working out your muscles with weights is mandatory.

Combining both

But here is the trick:

All you have to do is structure your strength training in a way that keeps your heart rate elevated throughout the workout which will give you the benefits of both training types. When strength training, you have to go from one exercise to the next with only a short break to catch your breath. Every exercise should work on a different muscle so as to not fatigue too fast. For example, I start my strength workout with a bench press (or pushups) and then immediately go to a pull down (or pull up) to switch from the chest muscles to the muscles of the back. After that you can do squats or leg presses and then repeat the whole circle. That way you can keep going for a full body workout with only short breaks. During the workout your heart rate will stay up, believe me. You will probably be in the vigorous exercise zone.

Another benefit is that you safe time by not taking several minutes between sets to give your muscles time to recover. Your chest muscles will recover while you work on your back and legs and so on.

Aside from the numerous health benefits of doing aerobic exercise, I have also found that cardio workouts make me mentally fitter and let me think clearer while at the same time allowing me to cope with stressful situations more easily. In so far, it is an indispensable part of a workout for me. And if you can gain muscle and strength at the same time with the aforementioned workout, then there is really no downside.