Using Weight Lifting As A Cardio Workout

When most people hear cardio workout they immediately think of doing an extended session of jogging

, biking, or time on the elliptical. What few people know is that weight lifting, when done properly, can be an extremely beneficial cardio workout that burns fat and promotes heart health.

Perhaps the best way to approach this is to start with a definition of what a cardio workout is. By definition, a cardio workout is an aerobic workout designed to elevate the heart rate in order to improve heart health, body weight, and oxygen stats. The main thing we have to take from this is the fact that what makes a cardio workout a cardio workout is that your heart rate is increased for an extended period of time. What people fail to realize is that this stipulation of a cardio workout is easy to achieve while weight lifting if certain methods are used.

The main method used to achieve this is the implementation of something called circuit training (also known as supersets). The main idea behind this type of weight training is to minimize time between sets in order to keep ones heart rate elevated. This would be difficult if you would be doing the same exercise due to muscle fatigue from less rest time in between sets. However, if you combine two exercises, alternating sets between the two, this lessens muscle fatigue. With less than thirty seconds between sets, the lifters heart rate will usually stay elevated in a proper cardio range.

There are countless combinations of weight lifting exercises that can be combined in this manner. As long as you keep rest time below thirty seconds, the workout can be considered as cardio (this of course is assuming that your lifting is intense enough to raise the heart rate to the point of being a cardio workout). An excellent example of such a combination would be combining pushups and bicep curls. For example, I might do a set of twenty push-ups and immediately stand up and do a set of twelve bicep curls and then repeat. When using this as a cardio workout, we are focusing more on getting our heart rate up than actually building muscle. Therefore, its important to not increase your weights to the point of failure. You should be able to complete your sets without coming to muscle failure or burnout. I would recommend completing four cycles, alternating between your two workouts of choice. Its always a good idea to take your pulse after the set of four cycles. If your heart rate is not at a desirable level, increasing weight or repetitions is a good way to solve this problem.

A question is often raised about the difference between cardio heart rates and fat burning heart rates. People often say that a cardio heart rate is lower than a fat burning heart rate. The truth of the matter is that there isnt a difference between the two. More simply stated, an increased heart rate will benefit ones cardio health as well as help to burn fat. However, there is some truth to aiming for a lower heart rate when working out. The advantage of aiming for a slightly lower cardio heart rate is that it allows you to exercise constantly for a longer period of time. Having this consistent comfortable cardio heart rate allows for a longer exercise period with less need for rest. This translates into a more effective and efficient workout for those desiring cardio as well as fat burning results.

Doing circuit training or super sets is just one alternative to more traditional cardio methods. It carries the extra bonus of building muscle and burning fat at the same time. It can be an excellent option if you are getting bored of your regular routine and want to switch it up. In summary, choose two weight lifting exercises and alternate between the two with less than thirty seconds rest time in between them. This will keep your heart rate up for the cardio workout that is desired. Those who think that weight liftings only benefit is to build muscle are wrong. It can be a great cardio workout when done properly, leading to more cardio, fat burn, and results.

by: ray san

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