Weightlifting is a popular form of exercise that involves lifting weights to build strength, muscle, and endurance. While weightlifting is an excellent way to build strength, many people wonder if it can also be used as a cardio workout.
Cardiovascular exercise, also known as cardio, is any form of exercise that increases the heart rate and respiration rate to improve cardiovascular health. It typically involves activities like running, cycling, or swimming, which are sustained over an extended period and require continuous, rhythmic movement.
Weightlifting, on the other hand, is an anaerobic exercise that focuses on building strength and muscle mass by lifting weights for a shorter duration with rest periods in between sets.
While weightlifting does not require the same sustained effort as cardio exercise, it can still provide some cardiovascular benefits. When you lift weights, your heart rate increases and your cardiovascular system is engaged, which can help improve overall cardiovascular health. Additionally, high-intensity weightlifting sessions can burn a significant number of calories and increase metabolic rate, which can aid in weight loss and overall cardiovascular health.
However, weightlifting is not a substitute for traditional cardio exercise. While weightlifting can provide some cardiovascular benefits, it is important to engage in regular cardio exercise to maintain a healthy cardiovascular system. A well-rounded exercise program should include a combination of weightlifting and cardio to provide the most significant health benefits.
My advice would be, if you have a specific goal, base your main part of the workout around this. For example, if strength is your main focus, start with your weightlifting and then perform cardio training afterwards.
To add to this, you can actually implement both into a workout through circuit training. One of my favourites is PHA training (Peripheral Heart Action). This type of training involves starting and ending with cardio, and in the middle, you have all of your chosen strength exercises. There are many different ways to do this, so just do some research and choose the type that suits your goal best. “Weights vs Cardio: Keep Them Separate or Combine” is a short podcast by Get-Fit Guy’s that goes into some science behind them and why both types of training are beneficial.
In conclusion, weightlifting can provide some cardiovascular benefits, but it is not a replacement for traditional cardio exercise. Incorporating weightlifting into a well-rounded exercise program that includes cardio exercise can help improve overall cardiovascular health and fitness.