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| Vægttræning - for hjertet og muskler |
Men er det nok kun at løfte vægte. Burde jeg ikke dyrke en smule kredsløbstræning - i det mindste for styrke mit hjertet og kredsløb?
Nej, synes svaret at være. Det er ikke nødvendigt, hvis vi kun taler om kredsløbet.
For et nyt brasiliansk studie peger nemlig på, at vægttræning påvirker hjertet og kredsløb positivt.
Vægttræning positivt for mere end hjertet
De brasilianske forskerne undersøgte en gruppe af niogtres atleter, der bestod af løbere, atleter der løftede vægte intensivt og en kontrolgruppe af raske aldersvarende personer.
Forskerne sammenlignede grupperne på en række markører og fandt, at vægttræning ikke bare var sundt for hjertet, men også for kolesteroltallet, blodtrykket og taljemålet.
Tæller vægttræning som cardio?
Ja, hvis vægttræningen er tilpas intensiv og pulsniveauet høj nok.
Dit plusniveau skal være oppe på omkring 60 % af din maksimalpuls, når du tager de sidste gentagelser i en øvelse. Og en let måde at beregne din maksimalpuls på er at trække din alder fra tallet 220 (Fx jeg er 35, så min omtrentlige maksimalpuls bør ligge omkring 185, og 60% af den er 111).
I praksis holder jeg min puls høj ved at minimere pauser mellem sættene. En klassisk måde at gøre det på er ved at bruge supersæt, hvor du uden pause skifter mellem to eller flere forskellige øvelser som ikke involverer samme muskler fx - squat og bænkpres.
EDT-protokollen, som jeg beskriver under bloggens træningsprogrammer er også en fremragende måde at holde pulsen høj på.
So let’s get back to the original question: Does weight training
count as cardio? The answer is a definitive yes – if the weight training
is of adequate intensity and is performed in a controlled way that
places stress on the muscles.
To ensure you’re at an adequate intensity, your heart rate should be above 60% of your maximum heart rate by the time you finish a weight training set. An easy way to find your maximum heart rate is to simply subtract your age from the number 220 (e.g. I’m 31, so my age-predicted max heart rate is 189, and 60% of that is 114).
An easy way to ensure you’re placing adequate stress on the muscles is to spend at least 3 seconds in the “up” phase and 3 seconds in the “down” phase of the lift. If you’re lifting for pure cardio, longer is better, and you can increase that to as many as 10 seconds if you’re patient! You should also be taking at least 60 seconds to complete each set, so a 3-second up, 3-second down scenario would involve around 10 repetitions.
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/does-weight-training-count-as-cardio#sthash.CfdmJYuQ.dpufSo let’s get back to the original question: Does weight training count as cardio? The answer is a definitive yes – if the weight training is of adequate intensity and is performed in a controlled way that places stress on the muscles.
To ensure you’re at an adequate intensity, your heart rate should be above 60% of your maximum heart rate by the time you finish a weight training set. An easy way to find your maximum heart rate is to simply subtract your age from the number 220 (e.g. I’m 31, so my age-predicted max heart rate is 189, and 60% of that is 114).
An easy way to ensure you’re placing adequate stress on the muscles is to spend at least 3 seconds in the “up” phase and 3 seconds in the “down” phase of the lift. If you’re lifting for pure cardio, longer is better, and you can increase that to as many as 10 seconds if you’re patient! You should also be taking at least 60 seconds to complete each set, so a 3-second up, 3-second down scenario would involve around 10 repetitions.
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/does-weight-training-count-as-cardio#sthash.CfdmJYuQ.dpufSo let’s get back to the original question: Does weight training count as cardio? The answer is a definitive yes – if the weight training is of adequate intensity and is performed in a controlled way that places stress on the muscles.
To ensure you’re at an adequate intensity, your heart rate should be
above 60% of your maximum heart rate by the time you finish a weight
training set. An easy way to find your maximum heart rate is to simply
subtract your age from the number 220 (e.g. I’m 31, so my age-predicted
max heart rate is 189, and 60% of that is 114).
An easy way to ensure you’re placing adequate stress on the muscles is to spend at least 3 seconds in the “up” phase and 3 seconds in the “down” phase of the lift. If you’re lifting for pure cardio, longer is better, and you can increase that to as many as 10 seconds if you’re patient! You should also be taking at least 60 seconds to complete each set, so a 3-second up, 3-second down scenario would involve around 10 repetitions.
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/does-weight-training-count-as-cardio#sthash.CfdmJYuQ.dpuf
An easy way to ensure you’re placing adequate stress on the muscles is to spend at least 3 seconds in the “up” phase and 3 seconds in the “down” phase of the lift. If you’re lifting for pure cardio, longer is better, and you can increase that to as many as 10 seconds if you’re patient! You should also be taking at least 60 seconds to complete each set, so a 3-second up, 3-second down scenario would involve around 10 repetitions.
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/does-weight-training-count-as-cardio#sthash.CfdmJYuQ.dpuf
Luckily, a recent study
answered that very question. The study, entitled “Long-term intense
resistance training in men is associated with preserved cardiac
structure/function, decreased aortic stiffness, and lower central
augmentation pressure,” (yes, that’s a mouthful) investigated endurance
runners and other athletes who did relatively intense weight training.
They found that weight training is not only healthy for your heart, but
also for your cholesterol, your blood pressure, and your waistline. This backed up what I talked about in the episode Is Weight Training Bad for Your Heart?, in which you learn how weight training actually strengthens blood vessels and makes your heart much, much stronger.
So let’s get back to the original question: Does weight training count as cardio? The answer is a definitive yes – if the weight training is of adequate intensity and is performed in a controlled way that places stress on the muscles.
To ensure you’re at an adequate intensity, your heart rate should be above 60% of your maximum heart rate by the time you finish a weight training set. An easy way to find your maximum heart rate is to simply subtract your age from the number 220 (e.g. I’m 31, so my age-predicted max heart rate is 189, and 60% of that is 114).
An easy way to ensure you’re placing adequate stress on the muscles is to spend at least 3 seconds in the “up” phase and 3 seconds in the “down” phase of the lift. If you’re lifting for pure cardio, longer is better, and you can increase that to as many as 10 seconds if you’re patient! You should also be taking at least 60 seconds to complete each set, so a 3-second up, 3-second down scenario would involve around 10 repetitions.
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/does-weight-training-count-as-cardio#sthash.CfdmJYuQ.dpuf
So let’s get back to the original question: Does weight training count as cardio? The answer is a definitive yes – if the weight training is of adequate intensity and is performed in a controlled way that places stress on the muscles.
To ensure you’re at an adequate intensity, your heart rate should be above 60% of your maximum heart rate by the time you finish a weight training set. An easy way to find your maximum heart rate is to simply subtract your age from the number 220 (e.g. I’m 31, so my age-predicted max heart rate is 189, and 60% of that is 114).
An easy way to ensure you’re placing adequate stress on the muscles is to spend at least 3 seconds in the “up” phase and 3 seconds in the “down” phase of the lift. If you’re lifting for pure cardio, longer is better, and you can increase that to as many as 10 seconds if you’re patient! You should also be taking at least 60 seconds to complete each set, so a 3-second up, 3-second down scenario would involve around 10 repetitions.
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/does-weight-training-count-as-cardio#sthash.CfdmJYuQ.dpuf
Luckily, a recent study
answered that very question. The study, entitled “Long-term intense
resistance training in men is associated with preserved cardiac
structure/function, decreased aortic stiffness, and lower central
augmentation pressure,” (yes, that’s a mouthful) investigated endurance
runners and other athletes who did relatively intense weight training.
They found that weight training is not only healthy for your heart, but
also for your cholesterol, your blood pressure, and your waistline. This backed up what I talked about in the episode Is Weight Training Bad for Your Heart?, in which you learn how weight training actually strengthens blood vessels and makes your heart much, much stronger.
So let’s get back to the original question: Does weight training count as cardio? The answer is a definitive yes – if the weight training is of adequate intensity and is performed in a controlled way that places stress on the muscles.
To ensure you’re at an adequate intensity, your heart rate should be above 60% of your maximum heart rate by the time you finish a weight training set. An easy way to find your maximum heart rate is to simply subtract your age from the number 220 (e.g. I’m 31, so my age-predicted max heart rate is 189, and 60% of that is 114).
An easy way to ensure you’re placing adequate stress on the muscles is to spend at least 3 seconds in the “up” phase and 3 seconds in the “down” phase of the lift. If you’re lifting for pure cardio, longer is better, and you can increase that to as many as 10 seconds if you’re patient! You should also be taking at least 60 seconds to complete each set, so a 3-second up, 3-second down scenario would involve around 10 repetitions.
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/does-weight-training-count-as-cardio#sthash.CfdmJYuQ.dpuf
So let’s get back to the original question: Does weight training count as cardio? The answer is a definitive yes – if the weight training is of adequate intensity and is performed in a controlled way that places stress on the muscles.
To ensure you’re at an adequate intensity, your heart rate should be above 60% of your maximum heart rate by the time you finish a weight training set. An easy way to find your maximum heart rate is to simply subtract your age from the number 220 (e.g. I’m 31, so my age-predicted max heart rate is 189, and 60% of that is 114).
An easy way to ensure you’re placing adequate stress on the muscles is to spend at least 3 seconds in the “up” phase and 3 seconds in the “down” phase of the lift. If you’re lifting for pure cardio, longer is better, and you can increase that to as many as 10 seconds if you’re patient! You should also be taking at least 60 seconds to complete each set, so a 3-second up, 3-second down scenario would involve around 10 repetitions.
- See more at: http://www.quickanddirtytips.com/health-fitness/exercise/does-weight-training-count-as-cardio#sthash.CfdmJYuQ.dpuf
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