Weight Lifting and Other Anaerobic Workouts

Working out with weights is anaerobic, whether you’re lifting low weights and using high repetition or the reverse. Included with these types of anaerobic activities are push-ups, pull-ups, sit-ups, and similar workouts. Everything I discussed about anaerobic workouts also applies to weight training, especially keep it short and simple, and warm up and cool down using whatever easy aerobic activities you want.

As noted, don’t expect to see your heart rate increase beyond your maximum aerobic level during a weight session. In most people, the muscles you are working fatigue before the heart rate reaches its peak level. Since you stop lifting at that point, your heart rate never reaches its highest level so using it as a guide is not accurate.

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Weight lifting and similar workouts can help endurance athletes if the schedule permits it. For example, improvement in gait can follow proper weight workouts assuming adequate recovery.

But weight lifting obviously adds some amount of muscle bulk. This added mass induces weight gain, sometimes significantly, which can be a negative factor during competition in most endurance events. Some feel the added muscle gained during lifting will protect them from injury. But it’s the aerobic muscle fibers that perform this task much more than the anaerobic fibers. Others feel weight training improves power, which is does. But this power is not used nearly as significant as aerobic function in endurance events.

Most importantly, the average endurance athlete already has a tough schedule: training, working, family or home responsibilities, and perhaps other obligations. Finding time for another workout—especially two or three times a week—adds further stress to an often busy week. If your schedule permits two or three added workouts per week, and you have built as good an aerobic base as possible, consider weights as an added anaerobic workout. If necessary, make room in your schedule by reducing other training. In addition, if you have lost muscle mass, due to reduced training or injury, then weight lifting can serve a valuable purpose. Or, if you’re in your thirties or older, and you’re just starting to work out, adding weight training after establishing your aerobic base may benefit you.

Think of all anaerobic training, including weights, as an investment. It’s a high risk—one with a small return. Fortunately, most endurance athletes can obtain all the anaerobic stimulation necessary from competition. A competitive season following a good aerobic base should result in great performances.