Do I need to do cardio exercises if my strength training increases my heart rate (HR) to around 130-140 beats per minute (bpm)?

Strength Training vs. Cardio: Heart Rate Considerations

Strength training that elevates your heart rate to 130-140 bpm can provide sufficient cardiovascular benefits, making additional dedicated cardio exercise unnecessary for basic cardiovascular health. 1

Understanding Heart Rate Response During Exercise

• During exercise, heart rate increases linearly with workload and oxygen demand, with dynamic (aerobic) exercise typically increasing heart rate more than resistance exercise 1
• A normal heart rate increase during exercise is approximately 10 beats per minute per metabolic equivalent (MET) 1
• Heart rate response during exercise is influenced by multiple factors including age, fitness level, type of exercise, and medications 1

Cardiovascular Benefits of Strength Training

• Resistance training has been shown to provide significant cardiovascular benefits, including reduced blood pressure and improved vascular function 1, 2
• When strength training elevates your heart rate to 130-140 bpm, you're likely working at moderate-to-high intensity, which is sufficient to stimulate cardiovascular adaptations 1
• Resistance exercise that increases heart rate to this level indicates you're achieving a significant cardiovascular training effect alongside muscular benefits 1

Comparing Strength Training and Traditional Cardio

• Both strength training and traditional cardio can reduce the risk of cardiovascular disease when performed at sufficient intensity 1, 2
• The key factor for cardiovascular benefit is achieving an elevated heart rate that challenges your cardiovascular system, regardless of whether this comes from strength or aerobic exercise 1
• A heart rate of 130-140 bpm during strength training indicates you're likely working at 65-80% of maximum heart rate for most adults, which falls within recommended training zones 1, 3

Important Considerations

• The quality of your strength training matters - ensure exercises involve large muscle groups and maintain elevated heart rate throughout the session 1, 3
• Circuit-style strength training that minimizes rest periods is particularly effective at maintaining elevated heart rate 1
• Monitor your perceived exertion during resistance training, aiming for 11-14 ("fairly light" to "somewhat hard") on the Borg scale 1

Special Populations and Precautions

• If you have hypertension, heart disease, or other cardiovascular conditions, consult with a healthcare provider before relying solely on strength training for cardiovascular fitness 1
• For individuals with moderate to severe hypertension (≥160/100 mmHg), highly static competitive sports should be restricted until blood pressure is controlled 1
• Those with cardiovascular disease may need more specific exercise recommendations based on their condition 1

Optimizing Your Exercise Regimen

• For general health, the American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week, which can be achieved through various exercise modalities 4, 3
• If your strength training consistently elevates your heart rate to 130-140 bpm for sustained periods (30+ minutes several times per week), you're likely meeting these recommendations 1, 4
• Consider incorporating a mix of exercise types for comprehensive fitness, but additional cardio isn't strictly necessary if your strength training provides sufficient cardiovascular stimulus 3

Potential Risks of Excessive Exercise

• Be aware that extremely high volumes of exercise may potentially increase risk of atrial fibrillation and other cardiovascular issues 5
• Monitor for signs of overtraining, as excessive exercise without adequate recovery can lead to decreased performance and health issues 6