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Here is where you can blur the line between straight aerobic exercise like running or spinning by adding some resistance to your regiment to help bust through plateau’s. Adding muscular capacity only makes sense. By adding muscularity you will effectively turn your body into a more efficient fat burning machine. Even after your workouts are long over your metabolism will remain revved up even while you’re at rest. All-in-all adding a weight or resistance component to your aerobic routine will yield many benefits not the least of which is greater aerobic capacity.
Read This Truly Innovative Way To Improve Aerobic Conditioning!
In a small study conducted at an unnamed NCAA Division I school, woman soccer players who did an intense kettlebell workout three times a week for four weeks in addition to their usual training increased their VO2 max, a measure of aerobic fitness, by 6 percent, while teammates who added a regular circuit training workout to their program saw no such improvement.
The kettlebell workout the women did consisted of 15 seconds of kettlebell snatches followed by 15 seconds of rest, repeated continuosly for 20 minutes. Kettlebell snatches (demonstrated in the video {Next Page}) are done by bringing the kettlebell from between the legs to above the head with one arm. In the study, the soccer players alternated arms for each 15-second work bout, and were told to do the snatches as quickly as possible.
The circuit training workout consisted of five sets of a series of exercises such as ball squats, push-ups and a sprint performed in two minutes, with two minutes of rest between the set. Therefore, as with the kettlebell workout, the total work time was 10 minutes.
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