Whether you are an athlete or someone who is trying to lose weight, it is important to understand the purpose as to why you are doing the things you are.
Today we are going to discuss about the key benefits you get from aerobic training and resistant training.
Aerobic Training by definition can be any physical activity that has the ability to elevate the heart rate to its target heart rate and maintain that level for a minimum 30 consecutive minutes.
For example, Briskly Walking, Jogging, Cycling, Climbing stairs, Swimming
Resistance Training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.
For example, Free Weights, Weight Lifting Machines, Body Weight.
Focus on: 60-70% of your 1Rep-max for novice lifters, 1-3 sets for 8-12 reps with a 1-2 min rest with lower intensity exercise or 2-3 min rest with higher intensity exercise
The Chart below gives a good comparison between the two exercise types.
Comparison of the Benefits of Aerobic and Resistive Exercise
| Key: ‘+’ more, ‘-‘ less, ‘=’ no change | Exercise | |
| Aerobic | Resistive | |
| Bone Mineral Density | ++ | ++ |
| Body Fat | – – | – |
| Lean Body Mass | = | ++ |
| Strength | = | +++ |
| Insulin response to glucose | – – | – – |
| Basal insulin levels | – | – |
| Insulin sensitivity | ++ | ++ |
| HDL (“good” cholesterol) | ++ | += |
| LDL (“bad” cholesterol) | – – | – = |
| Resting Heart Rate | – – | = |
| Stroke Volume | ++ | = |
| Resting Systolic BP | – – | = |
| Resting Diastolic BP | – – | – = |
| VO2 max | +++ | + |
| Endurance Time | +++ | ++ |
| Physical Function | ++ | +++ |
| Basal Metabolism | + | ++ |
Source: The President’s Council on Physical Fitness and Sports Research Digest: Series 2 Number 8
I will highlight the difference – Aerobic Training improves heart health by decreasing resting heart rate, blood pressure, body fat, cholesterol, and improves aerobic ability, blood sugar, stroke volume (the ability to pump more blood/oxygen out of heart).
Resistance Training allows the individual improve strength, lean body mass, physical function and basal metabolism (Resting caloric burn to keep body functional)
Although it is good to see the difference between the two training methods, they work side by side and you can not perform one without the other.
Those with high blood pressure, diabetes, chronic heart disease and general deconditioning from being sedentary too long will all benefit from both training methods.
An example to start off for beginners are:
1) Short term goal can focus on low-moderate intensity aerobic training which would help condition the body and prepare it for higher functioning movements and intensities.
2) Medium term goals can focus towards moderate intensity aerobics and an introduction to resistant training would be a good first step. This doesn’t have to be in a gym environment!
3) Long term goals, maintaining moderate intensity aerobics and resistant training would be very beneficial in decreasing chronic illnesses such as diabetes and high blood pressure.
ALSO, it will lead to shedding a few kilos on your fitness journey, which doesn’t hurt.
At the end of the day, the main goal is to structure your exercise program that will be in-line with your future goal, whether it is to decrease health risk, improve function, or be able to do the activities you love.
Come speak to one of the physiotherapist and see what we can do for you to achieve your future goal.
