Aerobic Exercise and Resistance Training: A Full Complement of Health Benefits

Some people think that a routine of running, jogging, power walking, or other forms of aerobic exercise is all that you need to do to achieve and maintain maximum physical fitness and health. There is no question that these activities are an excellent form of exercise. But for most adults, an exercise program offering the greatest level of health benefit is one that consists of a combination of aerobic activity and resistance training. Each of these exercise categories provides unique benefits specific to certain muscles and body functions. Doing just one type of exercise will not provide the full complement of health benefits that an individual would receive from engaging in both types of physical activity. Charles Robison, academic program coordinator (undergraduate) and associate professor in the Kinesiology program within the School of Kinesiology at George Mason University, recently provided an overview of the differences between aerobic exercise and resistance training.

Aerobic exercise builds endurance.

Aerobic exercise is movement involving the rhythmic use of the body’s large muscles over a sustained period. Examples of aerobic exercise include fast-paced walking, jogging, swimming, running, biking, or other activities that increase heart rate and respiration. Among its many health benefits, aerobic exercise can improve cardiovascular fitness, reduce blood pressure, lower an individual’s risk of developing diabetes, prevent obesity, and elevate a person’s mental outlook and mood. It can also build stamina and endurance.

Resistance training strengthens muscles.

Resistance training builds and strengthens muscle mass and helps prevent loss of bone density. This category of activity utilizes the body’s muscles in exerting a force against an external load which can be an elastic exercise band, dumbbells, kettlebells, free weights, barbells, an exercise machine, or similar objects that provide resistance. Bodyweight exercises such as pull-ups, push-ups, sit-ups, or other activities, are another form of resistance training where a person uses their own body muscles to exert force against gravity.

How is aerobic activity and resistance training activity measured?

Aerobic activity is measured in terms of intensity (whether the person is exercising at a moderate or vigorous level), frequency (how often the person exercises), and duration (the length of a single session of exercise). Resistance training is measured by intensity (how much force is exerted by the person or how much weight they are lifting), frequency (how often the person is exercising), and sets or repetitions (how many times a person does a specific muscle-strengthening activity in a single session).

A carefully structured exercise program includes both aerobic exercise and resistance training.

Both types of exercise—aerobic activity and resistance training—form the foundation of a well-structured physical activity program. The Physical Activity Guidelines for Adults, 2nd Edition, published by the U.S. Department of Health and Human Services, states that adults should get a minimum of 150 to 300 minutes of moderate-intensity or 75 minutes to 150 minutes of vigorous intensity aerobic activity a week. In addition, the guidelines state that adults should participate in muscle-strengthening activities of moderate or greater intensity involving all major muscle groups two or more days a week.

Some people may be hesitant to engage in resistance training.

Individuals sometimes omit resistance training from their exercise routine for any number of reasons. One of the most common is that they do not know how to use gym equipment specifically designed for muscle-strengthening workouts. Some of the equipment in a gym can appear intimidating and this could discourage an individual, especially someone who is new to exercising, from starting resistance training. An individual may also be unsure about how much weight they can safely lift or the level of force they can exert without injuring themselves. For individuals doing bodyweight exercises, they may not know which specific activities are appropriate for the body muscle grouping they want to improve. They may also fear getting injured if they do not adopt the correct body position or form in performing the exercise. This is why it is advisable for an individual to consult with a certified exercise professional in developing a physical activity program that balances the proper amount of aerobic exercise with the right kinds of muscle-strengthening activities equal to the person’s personal health and fitness goals.

Move Your Way®

Some people will say they do not have the time to exercise with their busy schedules. The good news is that outside of a structured exercise program, there are ways in which an individual can obtain the benefits provided by aerobic activities and resistance training just through their normal day to day routine. In conjunction with the release of its Physical Activity Guidelines for Adults, HHS announced its “Move Your Way®” campaign which provides a wealth of public information and resources on how individuals can become physically active. According to HHS, the Move Your Way® campaign is designed to put its physical activity guidelines into action. On the Move Your Way® website there are factsheets, tools, tips, activity planners, and videos showing how everyday activities like house cleaning, grocery shopping, or gardening can provide individuals with many opportunities for physical activity. The message from HHS is clear—all activities count, they all add up, so stop sitting and get moving!

To learn more about the Kinesiology program in the School of Kinesiology at George Mason University, please visit the program website.