Strength refers to how much force your muscles can apply. Aerobic capacity refers to how long your muscles can apply force without tiring. Increasing your aerobic capacity won't directly improve your strength as these are fundamentally different aspects of fitness. However, if your exercise regimen includes vigorous physical activities that you perform for prolonged periods as well as resistance exercises that develop your muscles, you can experience simultaneous increases in strength and aerobic capacity.
Aerobic Capacity
Your aerobic or cardiovascular capacity refers to your heart, lung and circulatory system's ability to provide oxygen via blood flow to various parts of your body, including your muscles and organs. The more efficient your cardiovascular system is, the longer you can perform physical activities without tiring. One way to measure aerobic capacity is a treadmill test, in which a doctor measures the rate at which oxygen is taken up and used by the body during vigorous exercise.
Aerobic Activities
The more physical your lifestyle, the greater your aerobic capacity will be. If you're typically inactive, performing nearly any physical movement for sustained periods can improve your physical fitness. Typical aerobic activities include walking, bicycling, dancing, raking leaves, hiking, climbing stairs, jogging and other physical tasks that increase your heart rate. If you already have a well-developed aerobic capacity, performing intense exercises can improve your physical fitness even further.
Muscle Strength
Building strength requires you to break down your muscles sufficiently with exercise. After the exercise, your body uses the nutrients it obtains in your diet, such as protein, to repair and rebuild the muscle. The resulting increase in muscle mass means you can apply more force. To build muscles, you must participate in a strength-training program that includes resistance exercises that tax your muscles. For example, lifting weights, exercising with resistance tubing, and performing pushups, pullups, squats or crunches are all effective forms of resistance training.
Benefits
If your exercise routine includes aerobic and resistance exercises, not only will your aerobic capacity and strength increase but you also will develop strong bones; control your weight; reduce the symptoms of chronic conditions such as arthritis, back pain, diabetes, depression and osteoporosis; and possibly improve your mental focus, according to MayoClinic.com. Improving your muscle tone also helps protect your joints from injury and provides better balance and coordination.
References
- "Dr. Ro's Ten Secrets to Livin' Healthy"; Rovenia M. Brock; 2010
- "Fitting in Fitness"; American Heart Association; 2010
- MayoClinic.com; Strength Training: Get Stronger, Leaner, Healthier; July 2010
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