When we think of ´´exercising´´ we often think of two separate worlds: on one hand, endurance activities like running or swimming; and on the other, strength activities like lifting weights at the gym.
But in reality, this separation is more theoretical than real. It is true that both types of training generate distinct adaptations in the body, but as we will see, they are almost never trained in a completely isolated way.
Moreover, both contribute not only to athletic performance but also to overall well-being and to delaying the onset of age-related diseases.
Classification of training
Exercise is generally divided into two main categories: endurance activities and strength activities.
· Endurance exercise is characterised by a relatively low load maintained over a prolonged period.
· Strength exercise involves a relatively high load over a short period.
It is important to highlight that pure endurance or pure strength training is uncommon in practice. Most physical activities combine both components in different proportions.
A physical activity or exercise program that combines both types is called concurrent training.
Adaptations of resistance exercise…
Resistance training generates adaptations in both the cardiovascular system and in the musculoskeletal system, and together they translate into an overall improvement in well-being, physical capacity and performance.
At the muscular level, one of the most characteristic changes is the increase in capillary density, blood flow to the active muscle and the number of mitochondria.
This improves the muscle's ability to produce oxygen and delays the onset of muscle fatigue during prolonged aerobic exercise.
It also improves maximum oxygen consumption (VO2 max.), a key indicator of fitness and keeping it trained helps to maintain it even with age.
Contrary to what one might believe, it also generates a muscle hypertrophy, a benefit often attributed more to strength training.
Beyond muscle, the benefits of resistance training include:
- helping to regulate glucose and fats in blood.
- reducing the risk of type 2 diabetes.
- reducing the risk of cardiovascular disease.
- improving heart function.
Adaptations of strength exercise…
Strength training increases muscle strength and power thanks to two mechanisms:
- neuromuscular adaptations.
- increase in muscle size (hypertrophy).
Interestingly, these mechanisms occur over different time frames: strength improvements can be noticed as early as 2-4 weeks, before the muscle has significantly grown. This strength gain is due to the nervous system learning to recruit the muscle more efficiently. Visible hypertrophy comes later, between 8 and 12 weeks.
Beyond strength, strength training also strengthens the bone. High-intensity training programs have been shown to be safe and effective for improving bone mineral density, something especially important for the geriatric population and postmenopausal women. Additionally, it improves balance, gait, and functional strength, key factors in preventing falls in older adults.
Do they compete or complement each other?
The evidence is clear: lifelong exercise, combining endurance and strength, is associated with a longer life and, above all, with a better quality of life, delaying the onset of numerous diseases. In fact, there is probably no health indicator more important than cardiorespiratory fitness.
If you are someone looking to use exercise as a tool for health improvement, combining endurance with strength is the most appropriate, as both types provide distinct benefits and complement each other.
For those professional or recreational athletes who seek to improve their performance, in most cases it is also advisable to combine both types of training in a certain proportion to get the most benefit. However, each sport has its requirements and physical demands, so determining the best training program requires individualized professional advice. For those individuals with a pre-existing health condition, it is important to have the approval of your doctor and the follow-up of a professional who can adapt the training to your case.
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