What is strength aerobics?

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-09-04

I have already mentioned this term several times in the articles «How to combine aerobics and strength training?» and «Strength or aerobic training – what should a girl choose?». Now I want to talk more about strength aerobics.

Everyone knows that strength training is aimed at increasing muscle mass and overall body weight. On the other hand, aerobic training (cardio) focuses on fat burning and reducing overall body mass. In other words, these trainings are directed towards two completely opposite processes.

For instance, all workouts in the gym using the circuit system are pure strength aerobics. There are also many special group classes that can be called strength aerobics as well. These include BODY SCULPT, POWER BALL, UPPER BODY, and so on. These are all workouts conducted in an aerobics studio, but with various weights and at a fairly intense level. The weights used in such classes include body bars, resistance bands, stability balls, and dumbbells.

Thus, strength aerobics can be practiced both in the gym and in the aerobics studio. Now let's discuss all the advantages and disadvantages of this type of training.

Advantages of Strength Aerobics
1. You can burn excess fat while preserving muscle mass.
2. You can gain a bit of muscle without increasing fat tissue.
3. You expend a significant amount of energy in a short period.

Disadvantages of Strength Aerobics
1. If there are many people in the gym, performing circuit training can be quite challenging.
2. It's not suitable for beginners, as the high intensity and presence of weights make these workouts quite hard.
3. You cannot build large muscles. However, for women, this is more of an advantage than a disadvantage.

From the advantages and disadvantages, it becomes clear who these workouts are most suitable for. If you already have at least some experience with strength or aerobic training and you don’t need to lose or gain a lot of weight, then strength aerobics is just what you need. Such workouts can help you lose 3 to 5 kg of fat or gain the missing 2 to 3 kg of muscle (depending on your nutrition). But if you need to gain more muscle or burn more fat, it’s better to choose either purely strength training or purely aerobic (cardio) workouts.

Whether you engage in strength aerobics in a gym or in group classes is not essential. It’s a matter of convenience. After all, the gym allows for many more strength exercises. On the other hand, with a large number of people in the gym, you simply won't be able to train properly in a circuit because all the machines will be occupied.