What is the difference between ‘aerobic’ (cardio) activity and ‘strength training’? Why is it so important to strength train and what does that actually mean?
Though the literal meaning of ‘aerobic’ is ‘with oxygen’, aerobic activity (or aerobics) is movement that works your heart muscle. Aerobics is what you need to burn calories in order to lose or maintain weight (in addition to monitoring food intake, of course). It’s also what you need to reduce the risk of heart disease, diabetes, obesity and many other diseases. In order to be aerobic, you must keep your heart rate in your range (within 70-85% of your maximum heart rate) for a length of time (30 minutes or more), and you must do an aerobic activity 3-5 times per week. No matter what type of aerobic activity or sport you prefer, or whether you like to move fast or move long and slow, your aerobic training will improve your circulatory system and lung capacity, increase your endurance and decrease your risk of heart disease. Choose something you like, mix it up, start slow and gradually (some people say 10% per week) increase the length time and your intensity. Running, dancing, walking, step aerobics and swimming are just some examples of what is considered aerobic or cardiovascular (cardio) activities.
Strength training is what you do with weights; whether it be free weights, strength training machines or your own body weight. Strengthening your muscles is what you need to keep your joints strong. For example, most of us have or will come across a back and/or knee ache or injury. Strength training exercises for all the muscles around that knee joint (quadriceps, hamstrings, etc.) is what you need to keep your knees strong. Strength training exercises for your abdominals (proper crunches, oblique exercises, Pilates, etc.) is what you need to keep your back strong.
I cringe when someone asks me what specific strength training exercise can “flatten your stomach”. The answer: Nothing! Don’t get me wrong, you can get your abdominals “stronger” with strength training; but flatten, no. I am afraid that the abdominal exercise machines you see on the infomercials (the “gut-be-gone” as my husband calls them!) cannot make your stomach flat. This is where that cardio activity in combination with strength training and watching your calorie intake works for the fat burning.
People with knee issues, back issues or arthritis need strength training. Many tend to avoid it, thinking it is bad for them to exert much ‘strength’. To the contrary, it is what will improve the issues that they may face in the future. That being said, ask your doctor about your particular situation, and hire a trainer to be sure you are doing things correctly at first. “Most arthritis patients report about 50% reduction in pain and limitation with several months of strength training: minor arthritis usually disappears entirely.” (Younger Next Year. Crowley & Lodge, MD. p177)
Obviously, if you start to strength train before the arthritis or before the pains of a joint, you may not get the pain in the first place! Keeping your joints and muscles strong has also proven to increase the risk of osteoarthritis and osteoporosis.
For a balanced routine, I recommend cardio 3-5 times a week and strength training 2-3 times a week. Be sure to stretch, drink lots of water and eat a diet high in fruits, vegetables and lean protein. The results are strong (and healthy) bones, muscles and heart. Further results are looking better, standing taller, increasing self-esteem, sleeping better, relieving stress and having a better quality of life, for a long time to come!
