We can expect exercise to have beneficial effects on the body that are both seen and unseen. But what does this mean with regard to aerobic and resistance exercise?

In general, it is accurate to say that aerobic exercise expresses its primary effect on internal support systems in the body, while resistance exercise has its primary effect on outwardly visible body composition.

Now that resistance training is widely advocated for the general fitness enthusiasts, there is an abundance of weight training equipment in health clubs everywhere. In contrast, where aerobics were concerned, there was a time when the experts contended that aerobic exercise increased metabolism! So which is better?

The answer is that neither is more valuable for overall fitness than the other. Resistance exercise and any aerobic activity prescription involving the general fitness client should complement each other.

The Aerobic Contribution

Aerobic activity provides hidden benefits that even the best of resistance athletes and enthusiasts seldom consider. The cardiovascular and respiratory systems provide for the transfer of nutrients and wastes to and from the muscle tissue. If these systems are not functioning optimally, the muscle function will suffer as well.

Aerobic activity increases the amount of oxygen and fatty acid provision to muscles. This increased oxygen and fatty acid transport leads to the education of muscles. The muscles are educated on how better to utilize fatty acids for energy. During recovery from intense resistance exercise, ATP is produced using fatty acids. When the muscle uses fatty acids more efficiently as a result of an aerobic contribution, recovery is enhanced.

Also, if the intensity of aerobic exercise rises above about 70-80%, there is a greater direct utilization of intramuscular fatty tissue for energy. This intramuscular fat surrounds muscle tissues and adversely effects the transport of nutrients and wastes. Less intramuscular fat means more efficient movement of nutrients and wastes to and from the muscle. Since this intramuscular fat lies within the muscle bundles, the reduction in this fat results in reduced muscle size. This is something for bodybuilders to bear in mind when determining the intensity of their aerobic exercise programs.

The average apparently healthy person should perform aerobics a minimum of 3 to 4 times per week for at least 20 minutes per session at approximately 70% of his or her maximum heart rate.

The Resistance Training Contribution

Much has been learned about resistance exercise in recent years. One such finding is that it is resistance training and not aerobic training that increases metabolism. Certainly the metabolism increases during aerobic exercise but it rapidly returns to normal after the exercise is over. Resistance training, on the other hand, results in increased lean muscle, and the larger the muscle the greater the metabolic rate at rest. Furthermore, too much aerobic intensity results in lean weight loss, which will ultimately slow metabolism.

Maintaining a reasonable metabolic rate is probably the single most important variable in long-term health and weight management for all exercise participants. The prescription of regular resistance exercise will maintain or increase (depending upon the frequency and intensity of weight training exercise) muscle mass. This will in turn minimize muscle wasting and atrophy later in life, which is one of the most compelling reasons to include resistance exercise in everyone's overall exercise program.

Other benefits of resistance exercise are capillary extension and improved vascular elasticity. Capillary extension improves circulation in and around muscles improving muscle health and longevity. The improvement of vascular elasticity occur in the muscular regions throughout the entire cardiovascular system. The heart muscle pumps hard against resistance caused by intense muscle contraction (back pressure). This forces a significant vasodilation or stretching of vascular tissue. The performance of the resistance exercise for all major muscle groups will in turn produce the greatest vascular benefits. The right resistance exercise routine can significantly reduce blood pressure.

Some Ideas for Combining Both

The average apparently healthy person should perform complete circuit routines to include a pushing; pulling; and leg pressing movement. Three total circuits of (3) movements at 12-15 repetitions per set, performed 3-4 times per week. The above workout offers at a good start at putting together the aerobic and resistance exercise segments of an average healthy individual's over-all fitness program. Of course, as goals differ so will the above recommendations. Remember, it's important to stay fit ont the inside as well as the outside!

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed