Aerobic training is also known as cardiovascular training, or simply "cardio." When you have made the decision to better your health and get back into shape, a plan of attack should include both aerobics and strength training. They are different, but they do have similarities. When choosing what to include in your workouts, the important factor is that you do something fun that will keep your interest.
Performance
A big difference between aerobic exercise and strength training is the way they are performed. Walking, for example, a popular form of aerobic exercise, is done in a repetitive motion for an extended period of time. It activates multiple muscles in the lower body, but is not intended to increase their size. Strength training, on the other hand, is done for a short amount of time; its main purpose is to increase muscle size and strength.
Resistance
Aerobic exercise is performed with little added resistance. This is what enables you to work out for an extended time in a repetitive motion. This doesn't mean you cannot make your workouts more intense. Certain cardio machines, such as rowers and elliptical trainers, have resistance adjustments to increase the challenge. Even with this higher resistance, you can still work out for an extended time. Strength training requires external resistance to help build your muscles. You have the option of using dumbbells, barbells, weight machines, ankle weights, medicine balls or the weight of your body in workouts. The goal with strength training is to use a resistance that you can only lift eight to 12 times with good form.
Caloric Expenditure
Both aerobic exercise and strength training contribute to caloric expenditure, but in different ways. The low-resistance, repetitive nature of aerobic training promotes a high caloric expenditure while you exercise. For example, a 180-lb. person burns over 1,100 calories running at 8 mph for 60 minutes. The calorie-burning effect from strength training is felt more so after your workouts. When you add muscle to your body, your resting metabolism increases. Three pounds of added muscle burns between 630 and 1,050 extra calories a week, according to the University of Michigan Health System.
Benefts of Exercise
When you perform cardio, your heart beats faster to distribute blood throughout your body. This not only makes you sweat, but also causes your heart to become stronger. According to mayoclinic.com, a stronger heart does not have to beat as fast, and it supplies blood to your body with more efficiency. Aerobic exercise also reduces the risk of chronic diseases and elevates your mood. The Mayo Clinic says benefits from strength training include improved stamina, better mental focus and improved balance.
Impact
Strength training is a non-impact form of exercise. With all routines, you are lying down, sitting or standing while moving weights to and from your body. Cardio is different: Certain forms such as jumping rope, running and plyometrics cause a high amount of impact to the joints. Plyometrics are exercises that involve bursts of energy and fast movements. A jump squat, for example, is a plyometric exercise. Elliptical training, rowing, swimming, stair climbing, cycling and walking are low-impact forms. According to Spine-Health, low-impact exercise does not jar the spine, making it beneficial for patients with lower back pain.
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