Lifting helping my cardiovascular fitness!

[APouncer]

I've been working out intensely over the last 2-3 months, 4 days a week lifting, absolutely no cardio. I am doing a 10k race in May next year but have no intentions to start training directly for that until march time as at the moment I'm focused on the weights and improving size and strength. However, I went for a run yesterday, for the first time in 3 months, expecting to be knackered after .5 mile but I was fine - in fact, pretty good! Ran 2.5 miles without stopping in 20mins (may not sound great, but that is v good going on my past 3 years records) and I can only attribute this to cv effects from the weights because lifting is the ONLY exercise I've been doing - ok, my diet is 100x better, but that doesn't explain such an improvement! Anyone else noticed this effect? Or can explain it?

[B.A.]

An 8 minute mile is actually quite respectable. Congratulations

Are you doing a 10k Steeplechase or cross country run?

What reps/ sets have you been using when training your legs? High rep moderate intensity training may not improve cardio vascular performance, but can make significant improvements for muscular endurance, which surprisingly transfer quite well over to high performance/ high intensity short duration runs.

I personally experienced greater muscular endurance in my legs (which transferred over to my running) just doing 20 rep squats. Generally speaking, training muscular endurance will improve the individual muscle cells' capabilities in transporting/ utilising and uptaking more oxygen molecules per cell, and removing waste products such as CO2 and lactic acid. This is independent of cardio work (though you will experience even greater gains if you train your legs in "stamina" exercises).

- B.A.

[CJNY]

The metabolic changes associated with improved running (or any other activity, for that matter) are not simple but work on many levels. Some of these levels - amounting to a surprising amount of improvement - can be accessed by weight training alone. You would improve further if you added running, of course, because some things can't be gained any other way, but weight training offers a lot of "bang for the buck".

This thing we call fitness is anything but simple.

[APouncer]

It's a 10km road race - fairly flat. I did it 5 years ago (23 yrs old) when I was doing a lot of rock-climbing but no cardio and did it in 49mins 36secs without any training whatsoever, and even smoked 5-10 cigarettes a day back then. I am aiming for sub 45mins this time (now 28 yrs old but a non-smoker and been a little overweight and unfit for last 3 years). The lifts I've been doing are all in the 6-10 rep range, 3-5 set range (squats normally 8x5), last set of all lifts (if not the other sets also) always to failure.

What you're saying makes a lot of sense to me, I always thought of them ie. strength and cardio as independent systems, but i could really feel a connection - each step seemed easier, less of an effort on my lungs for my legs to actually move - so maybe my lungs haven't got much better, it's just that they are being asked to do less work. Does that make sense? Therefore, when I start improving my lung functioning, I could be on for a good run?

It's so satisfying, and also so pleasantly surprising that this lifting lifestyle really does help all round fitness (and now I have the proof) while even making you look better! Why isn't EVERYBODY doing this???

[CJNY]

Originally Posted by APouncer

I always thought of them ie. strength and cardio as independent systems

When it comes to fitness, there are no truly independent systems - the body is one piece.

And it even goes beyond what is normally thought of as "fitness". Mind and body are also obviously interconnected. A good diet helps one to think more clearly and experience fewer emotional problems. Being strong and lean can do wonders for the self esteem, which in turn encourages one to seek even greater accomplishments and to share these benefits with others. Ultimately, being fit is really about being better people and, dare I say it, making the world a better place. On the surface it seems vain and selfish but it is anything but that.

Originally Posted by APouncer

Why isn't EVERYBODY doing this???

Good question.