How cardio is weight training?
trudie_b
Posts: 230 Member
Badly phrased title, but you get the gist! My Fitbit tells me that my heart rate is in the cardio range when I'm strength training, but I know that's not to be relied on, since heart rate goes up due to the anaerobic quality of strength training.
I'm concerned, not because of calorie burn, but because of mental health. I suffer badly with winter depression, and true cardio keeps it under control to some extent (i.e. I don't feel like myself, but I can cope, and I can maintain decent sleep patterns). But this winter I have been prioritising strength training, partly because I love it and now find cardio boring, partly because my goals are strength based. But the winter depression has a stronger clutch on me than usual, and I'm wondering if this is why. I've cut back my cardio to twice a week, and I strength train four times. My mood is generally lower, and I'm not falling asleep easily (always a sign of S.A.D. for me).
I am very reluctant to go back to prioritising cardio again (yawn), but I'm wondering if maybe it's necessary until the spring. It's not feasible for me to do both in one day, I do have to make a choice.
I'm concerned, not because of calorie burn, but because of mental health. I suffer badly with winter depression, and true cardio keeps it under control to some extent (i.e. I don't feel like myself, but I can cope, and I can maintain decent sleep patterns). But this winter I have been prioritising strength training, partly because I love it and now find cardio boring, partly because my goals are strength based. But the winter depression has a stronger clutch on me than usual, and I'm wondering if this is why. I've cut back my cardio to twice a week, and I strength train four times. My mood is generally lower, and I'm not falling asleep easily (always a sign of S.A.D. for me).
I am very reluctant to go back to prioritising cardio again (yawn), but I'm wondering if maybe it's necessary until the spring. It's not feasible for me to do both in one day, I do have to make a choice.
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It depends. I know - helpful, right?
If you're doing some form of "standard" weight training, with rest periods between each set - then it's not likely to be much like cardio.
However, there are things called complexes, which are basically supersets of several lifts - normally done with much lower weight than you'd do any of the lifts for strength/hypertrophy training - which are much more like cardio/conditioning.
A few complexes from T-nation (I personally like Cosgrove's Evil 8).
And a couple from Fitocracy. I think I tried one - maybe the newb? - but ended up going back to the Evil 8. I haven't done any in a while, but I might try to go back to them in a while.
You can use google-fu to find others, if you like.
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I don't have the patience to rest long between sets, and I do all my lifting in super sets. I do sprinkle in little bouts of plyometrics too, squat jumps for example, throughout the workout.1
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Do circuits, do complexes like stated above, pair up a couple movements and alternate. Keep the weight a little lighter and the rest periods a lot shorter and you can get a great conditioning workout with weights. Also you'll get more bang for your buck with full body movements. Think squats, press, rows, lunges as opposed to curls, lateral raises, kick backs.0
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Badly phrased title, but you get the gist! My Fitbit tells me that my heart rate is in the cardio range when I'm strength training, but I know that's not to be relied on, since heart rate goes up due to the anaerobic quality of strength training.
I'm concerned, not because of calorie burn, but because of mental health. I suffer badly with winter depression, and true cardio keeps it under control to some extent (i.e. I don't feel like myself, but I can cope, and I can maintain decent sleep patterns). But this winter I have been prioritising strength training, partly because I love it and now find cardio boring, partly because my goals are strength based. But the winter depression has a stronger clutch on me than usual, and I'm wondering if this is why. I've cut back my cardio to twice a week, and I strength train four times. My mood is generally lower, and I'm not falling asleep easily (always a sign of S.A.D. for me).
I am very reluctant to go back to prioritising cardio again (yawn), but I'm wondering if maybe it's necessary until the spring. It's not feasible for me to do both in one day, I do have to make a choice.
It really isn't for the very reason you mentioned, it is anaerobic.
In terms of SAD, do you do you cardio outside? Just curious because it could be the getting outside and the natural light that helps more than that fact it is cardio.2 -
For me the psychological value of running, swimming and to a lesser extent cycling is that the relation gives me a meditative focus. That meditative aspect, for an hour or so, gives me an opportunity to clear my head.
It's not the "cardio" aspect, but the activity itself.
That said, I run and ride outside, so a lot of the experience is the isolation of being out on the trail. Nobody around, just me and my thoughts. I'm not going to get that droning away on a dreadmill or an elliptical.
My strength training is to short my running, so looking at different objectives.0 -
rileysowner wrote: »
In terms of SAD, do you do you cardio outside? Just curious because it could be the getting outside and the natural light that helps more than that fact it is cardio.
I don't, no. I do use a lightbox every morning though.
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I think the hybrid work out suggestions are good advice. Please take it from me, S.A.D. continues you should see a doctor. If you have health insurance, why not. Can't hurt.2
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also have your vitamin D levels checked. if too low they can cause you to feel depressed as well as causing other issues.0
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Exercise definitely helps with depression, as with most people. One great thing about exercising is being outdoors, which people do less of in the winter, which I think is why we get SAD.
Most of it comes from doing something I enjoy. How can that not make you happy? Having the sky overhead instead of walls and a roof is great for mental health. Bikes and skis are lots of fun.
Also, cardiovascular exercise leaves me tired in a particular way that helps with my mood. I think it's endorphins.
Strength training doesn't do any of this for me. It's incredibly boring. It products great and healthy rewards but it's a chore like eating broccoli.2 -
I live in the Southern Adirondacks and we're going on 4 years of total winter suck. Two years of polar vortex, one year of perpetual March, and a 4th of year of whatever the hell you call this crap (somewhere between perpetual November and Uranus). Anywho... Step 1: Vitamin D. At least 2000 IUs. It's a lifesaver. Step 2: Tanning. Seriously. I'm not a "tanning" kind of gal. But it makes me feel warm and lovely. I still maintain my pasty glow so that no one knows my deep, dark, secret. Step 3: A good workout. Weights work fine for me until summer. (which lasts about 35 days once black fly season is over). I wear a HRM and as long as I'm in that 110+ BPM range, I feel like I've done something. Step 4: An occasional outdoor BBQ. Yes, we've BBQd at -20F. It just takes more propane. Yesterday the sun came out for the first time in a good 2 months. I just stood in my icy, miserable driveway and soaked in the rays. Then it started to rain. I want to ski, not look at road salt and dead stuff. I feel your pain.3
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Thanks everyone! I do supplement with Vitamin D, I use the patches, because I don't find the oral supplements effective. I have battled SAD for a decade now, some years are worse than others. I'm on antidepressants anyway, all year round, I have a history of anxiety/depression that stretches right back to childhood.
I guess I'll try to incorporate more cardio intervals into my weights sessions. I do kettlebells, and they definitely get your heart rate up. I just love weight training so much, it's spoiled me for cardio, that just seems so tedious to me now. Ideally I would do a little of both every day, at least during winter, but I'm in recovery from CFS and fibromyalgia, and I have to be careful, it doesn't take much to burn me out.
Roll on Spring!0 -
Thanks everyone! I do supplement with Vitamin D, I use the patches, because I don't find the oral supplements effective. I have battled SAD for a decade now, some years are worse than others. I'm on antidepressants anyway, all year round, I have a history of anxiety/depression that stretches right back to childhood.
I guess I'll try to incorporate more cardio intervals into my weights sessions. I do kettlebells, and they definitely get your heart rate up. I just love weight training so much, it's spoiled me for cardio, that just seems so tedious to me now. Ideally I would do a little of both every day, at least during winter, but I'm in recovery from CFS and fibromyalgia, and I have to be careful, it doesn't take much to burn me out.
Roll on Spring!
seems like those with fibro also have anxiety,its like it goes hand in hand0 -
CharlieBeansmomTracey wrote: »also have your vitamin D levels checked. if too low they can cause you to feel depressed as well as causing other issues.
WHAT? Are you serious? I'm Vitamin D deficient and am supposed to take a supplement, but don't. I never really understood what the importance was, but now I do.
#MindBlown0 -
You can also give HIIT a go if you believe long steady state cardio sessions are "boring" HIIT... especially self-directed HIIT is very much a mental challenge as well as a physical challenge...the great thing about HIIT is that you can combine it with strength training... IE instead of counting reps, count seconds of effort... IE how many curls can you do in 30 seconds...how many squats in a minute... kettle bell swings? go hard for 30 seconds... rest for 30 then go again... not only will you benefit from the development of muscular endurance, but you should see massive gains in your steady state cardio... and as a final note I am not saying... do HIIT with weights exclusively... BUT as an enhancement to your current routine... 15-20 minutes of HIIT will kick your butt harder than an hour on a treadmill... do you have a "SAD lamp as well? a friend of mine has some success dealing with her SAD... with the addition of a vitamin B shot once a month or so.1
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RavenLibra wrote: »You can also give HIIT a go if you believe long steady state cardio sessions are "boring" HIIT... especially self-directed HIIT is very much a mental challenge as well as a physical challenge...the great thing about HIIT is that you can combine it with strength training... IE instead of counting reps, count seconds of effort... IE how many curls can you do in 30 seconds...how many squats in a minute... kettle bell swings? go hard for 30 seconds... rest for 30 then go again... not only will you benefit from the development of muscular endurance, but you should see massive gains in your steady state cardio... and as a final note I am not saying... do HIIT with weights exclusively... BUT as an enhancement to your current routine... 15-20 minutes of HIIT will kick your butt harder than an hour on a treadmill... do you have a "SAD lamp as well? a friend of mine has some success dealing with her SAD... with the addition of a vitamin B shot once a month or so.
Great ideas, thank you! Yeah, I use a SAD lamp.0 -
Cardio 3 days, weight train 2 days, if cardio makes that big of a difference for your mood. You'll get the benefit from weight trianing.0
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MandaB9780 wrote: »CharlieBeansmomTracey wrote: »also have your vitamin D levels checked. if too low they can cause you to feel depressed as well as causing other issues.
WHAT? Are you serious? I'm Vitamin D deficient and am supposed to take a supplement, but don't. I never really understood what the importance was, but now I do.
#MindBlown
yes Im serious, any vitamin deficiency can cause issues. now what works for some may not work for others. but in the past I suffered from depression. I used to take meds the last few meds I took made me suicidal, I stopped taking them. I was also very deficient in vitamin D at the time. once I started taking vitamin D my issues got better and I havent needed meds in over a decade. but thats my experience. it can also cause sleep issues, sore joints, fatigue,etc so yes,if you are low in it and are supposed to take a supplement I would do so.you may notice a big difference in how you feel in many aspects0 -
I am very reluctant to go back to prioritising cardio again (yawn), but I'm wondering if maybe it's necessary until the spring. It's not feasible for me to do both in one day, I do have to make a choice.
i'm reluctant to tell you what you should do, for your situation. but i'll leave this thought here: i've been a bike commuter for a long time, and i've definitely noticed that i'm way more emotionally resilient the years when i ride year round.
i don't think it's just the cardio effect; i'm sceptical about cardio as a cure-all for depression anyway. it's more like, the cold and the rain really can't get under my skin and get to me nearly so much, when i have a lot of constantly-renewed experience of being out in conditions like that and LIKING the sensation of cold because the ride's made me so warm. may not be the same thing for you, but for me it really really really makes a difference. so it ain't just the cardio for me. it's using the cardio IN the 'bad' conditions that would get me down otherwise.
edit: just realised none of that answered what you actually asked. idk; i started doing boring-but-big sets to accessorize my wendler programme, and that sure felt like hiit by a different format to me
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canadianlbs wrote: »I am very reluctant to go back to prioritising cardio again (yawn), but I'm wondering if maybe it's necessary until the spring. It's not feasible for me to do both in one day, I do have to make a choice.
i'm reluctant to tell you what you should do, for your situation. but i'll leave this thought here: i've been a bike commuter for a long time, and i've definitely noticed that i'm way more emotionally resilient the years when i ride year round.
i don't think it's just the cardio effect; i'm sceptical about cardio as a cure-all for depression anyway. it's more like, the cold and the rain really can't get under my skin and get to me nearly so much, when i have a lot of constantly-renewed experience of being out in conditions like that and LIKING the sensation of cold because the ride's made me so warm. may not be the same thing for you, but for me it really really really makes a difference. so it ain't just the cardio for me. it's using the cardio IN the 'bad' conditions that would get me down otherwise.
edit: just realised none of that answered what you actually asked. idk; i started doing boring-but-big sets to accessorize my wendler programme, and that sure felt like hiit by a different format to me
maybe riding your bike is so liberating and freeing for you that it makes you feel better? I know I feel better if I can get out of the house and just do something cold or not. fresh air can do wonders
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