Participating in both aerobic and resistance training on a regular basis benefits overall health and fitness. Each type of exercise has its own advantages and provides different conditioning results, but both are necessary for optimum physical training and performance, according to the American Heart Association Circulation Journal. Most people understand the heart-healthy benefits of aerobic exercise, but what happens to heart rate during resistance training is less understood.
Aerobic Heart Rate
During aerobic exercise, the body takes in large amounts of oxygen. The heart rate is elevated for a period of time as the heart and circulatory system work harder to distribute more oxygen throughout the body, according to the American Heart Association. The goal during aerobic exercise is to work within your target heart rate zone, because this is the “aerobic” zone best for physical conditioning and burning fat.
The way to find your target heart rate is to first subtract your age from 220 to determine your maximum heart rate. Then, you ideally want to work at 50 to 85 percent of your maximum heart rate during aerobic exercise, according to the American Heart Association. How quickly your heart rate returns to its resting rate after aerobic exercise determines heart health and conditioning, according to Nova Teachers. With regular aerobic conditioning, the resting heart rate will begin to stay low.
Resistance Heart Rate
Because resistance training is considered anaerobic exercise, the body responds differently during and after resistance training. Also, due to stress put on muscles during weightlifting, the heart rate automatically shoots up higher than it does during aerobic activity. This rise in heart rate is “due to a phenomenon known as the pressor response” and is triggered by the nervous system when muscles are contracted, according to The American Council on Exercise, or ACE.
However, despite the increase in heart rate, oxygen uptake doesn’t increase during resistance workouts like it does during aerobic workouts, says ACE. Even though the heart rate is elevated with resistance training, it does not produce an aerobic workout; it is an anaerobic workout.
After resistance training, the “heart rate is acutely elevated,” according to researcher Dr. Len Kravitz at the University of New Mexico. Other factors, such as repetitions performed and muscles worked, contribute to heart rate also.
Long-term Heart Effects
Include aerobic exercise as well as strength training in your weekly workout routine to reap the combined health benefits, especially for the heart. The long-term after-effects of aerobic training include a better conditioned heart and cardiorespiratory system. Significantly, aerobic exercise reduces the recovery and resting heart rate over time, which indicates overall health and fitness. However, the long-term after-effects of strength training include lean muscle toning and building with body fat reduction and bone strengthening. Notably, resistance training reduces the resting heart rate over time and decreases “factors associated with coronary heart disease, diabetes and osteoporosis,” according to Kravitz.
References
- American Heart Association: Circulation: Resistance Exercise in Individuals With and Without Cardiovascular Disease
- American Heart Association: Calculating and Monitoring Your Target Heart Rate
- Nova Teachers: Marathon Challenge
- The University of New Mexico: Resistance Training: Adaptations and Health Implications
- ACE: Why Is an Elevated Heart Rate Alone Not Always a Valid Indicator of an Effective Aerobic-training Stimulus?
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