If you know anything about exercise, then you're probably aware of two distinct methods people use: strength-focused exercise and endurance-focused exercise.
While strength (or resistance) exercise typically focuses on developing your anaerobic system and getting stronger, endurance exercise focuses on developing the aerobic system, which allows you to do more before tiring out.
Before we dive into these methods of exercise—including which one you should focus on— let's take a quick look at the two energy systems of the body.
Anaerobic Energy System
The anaerobic energy system is what your body uses during fast, explosive movements when there is not enough time for the body to send oxygen through the aerobic system.
While the anaerobic system is extremely fast and efficient, it tires out pretty quick. Strength training is the best way to improve this system and ensure it remains in top shape.
Whether you're completing a heavy set of squats or sprinting away from a bear, if the activity is strenuous and lasts under 30 seconds, you are predominantly using your anaerobic system to supply the energy.
Aerobic Energy System
While the anaerobic system supplies energy for short, explosive activities, the aerobic system picks up the slack when exercise is long and drawn out.
Ever wonder why you can sprint a 100 meters but not a marathon?
That's because during the short sprint, the anaerobic system produces ATP, the body's fuel source, quickly. When the anaerobic system becomes tired, the aerobic system begins to take over the production. While the aerobic system lasts a long time, it takes even longer to send oxygen through the system to supply ATP. So, if you plan on using this energy system for exercise, you are bound by its limits.
Think of the two systems like two sides of a coin: one is fast but only lasts a short time, while the other is slow but can last much longer.
The best way to improve the aerobic system is through endurance exercise.
Strength vs. Endurance: Which Should I Train?
People often wonder what exercise is better, strength or endurance. Unfortunately, it's a bit of a loaded question.
The short answer: it depends on what you want to get out of the exercise.
Strength training improves the anaerobic system while also boosting your strength and increasing muscle mass. On the flip side, endurance-focused training will help improve the aerobic system, allowing you to go longer without feeling as tired, and is often better when the ultimate goal is to lose weight, since you can exercise for longer stretches without getting as tired.
If your goal is to simply "get in shape," I would suggest combining resistance and endurance training into your program to maximize benefits. You can increase your strength to help make daily activities easier while improving your endurance to make sure you don't tire out before getting up a couple flights of stairs.
To fit both into a training program, you can split your days up with a single goal of strength or endurance training. If you plan on doing both in a single session, be sure to complete strength training first, then finish with the endurance-focused exercise. This will help ensure proper form during the early parts of the workout when you are still fresh.
Strength vs. Endurance Training FAQs
Should I do strength or endurance first during my workout?
Start with strength work to ensure good form. This will also eliminate fatigue that might prevent you from hitting target weights. Finish with cardio.
Can strength training improve endurance?
Yes, strength training can improve aerobic capacity and make endurance athletes faster. This is in part due to increasing force production during the drive phase and improving explosiveness.
Is strength training or endurance training better for losing weight?
Endurance training, or cardio, offers quick results in terms of weight loss. However, strength training builds muscle, which helps you burn more calories over a long period of time and lose fat rather than just water weight. A combination of the two is recommended for weight loss.
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