DIfferences in cardiovascular adaptions from different training styles

Training Q&A [Moderated]
1

Hello BBM Team, many greetings from germany,

in terms of cardiovascular training the WHO recommendation is to have at least 150 minutes of moderate or 75 minutes of vigorous activity per week or to double that time for further improvements of health.

My questions would be:

1.) would you say that the duration of barbell strength training per week, where my heart rate definitely gets elevated, most of the time of the training session, should not at all counted towards those recommended minutes

2.) if i want to save time, can i skip moderate intensity all together and do vigorous intensity exclusively, or do i miss some health benefits of moderate training then.

3.) would there be a difference in health benefits from doing
a) 6X 25 minutes vigorous activity per week to
b) 3X 50 minutes vigorous activity per week.
In other words is there a benefit in health outcomes from longer sessions to shorter sessions but higher frequency or vice versa?

Thanks for your important work

2

G2A,

  1. Correct. I would not count resistance training as time spent doing aerobic training. Additionally, the goal is to complete 500-1000 MET-minutes per week at a minimum. Resistance training is ~ 5 METs, but there are a lot of breaks, which makes it hard to do simple math here.

  2. I think there are unique benefits to both.

  3. Probably not.

-Jordan