Mention cardiovascular fitness and traditional forms of ‘cardio’ training like running, rowing, cycling and swimming immediately come to mind. Sure, these exercises can help improve your cardiovascular fitness - but they are far from the only way.
By performing resistance exercises, to a high degree of effort, in a circuit format you can simultaneously build strength across your entire body, enhance your body composition and also improve your cardiovascular fitness. In fact with it’s muscle-building benefits this type of cardiovascular resistance training provides a much more complete exercise solution.
Here is a routine I did with a training client this morning:
1) Weighted Step Ups
2) SLOW MOTION PUSH UPS
3) Hip Thrust
4) Reverse Crunch
5) ALternating Arm Curls
6) Side Planks
We performed 3 rounds of the circuit and the goal on each exercise was to beat his score from the previous week by accumulating more reps, increasing time-under-tension or switching to heavier weights. Coupled with short rests between exercises and his cardiovascular system was working really hard to keep up with the exercise demands.
Of course there is nothing special about this particular combination of exercises. You can easily create thousands of other routines just like it. The key is safe exercises targeting lots of different muscle groups, high effort levels, short rests and weekly progression.
Follow this formula and you can absolutely improve your cardiovascular health and fitness without ever doing traditional forms of steady state cardio!
Try it and see.
Finally it is important to remember cardiovascular fitness is specific to the exercise, event or workout you practice. For example practising the circuit above will improve your cardiovascular health but it won’t do much for your ability to run a 5K race. Sure, you will fare better than someone who has been stuck in their couch for 6 months but it will still feel like hard work. To get better cardiovascular fitness for any given activity you need to practice that activity!