-Diablo's Journal, 10 Nov 22

Good morning Diablo. What can’t lifting do? Doesn’t this question really depend on your individual goal? I have seen a lot of back and forth about weight lifting versus cardio. Shouldn’t it be weight lifting AND cardio? A good strong body is necessary for most peoples goals. The next time you are on the bike set a high enough level to get your heart rate to 160. Then imagine doing that for hours at a time. I know for my body I need functional weight such as kettle bells and HIT with a few full body movements thrown in. However for me to do the things I want I have to get my heart higher than 160 for much longer periods of time as well as interval training at higher heart rates. I am not negating the amazing effort and results that you put into this. Please don’t take it that way. Just my humble opinion. 

My post was simply advising that lifting is cardio. It improves heart health without the need for cardio. Knock yourself out if you want to go above 160, no one is telling you not to. When I feel like going for a jog, I can go for more than 5 miles easily even when I haven't done it in a long time. This post just shows why. I am used to having an elevated heart rate for hours. So many people believe you NEED to do cardio for heart health. Not if you lift with intensity. Lifting is just flat out better for overall health if only one can be done. 

Also second this. The only time running gets my heart rate up close to my lifting sessions is when I’m sprinting. And I also have the same experience. When I 1st started, my friends are all runners so I started by running too. After a few months my best time was a 9 min mile. I haven’t ran in a year and I was just curious a couple months ago. I made 8 minutes, breaking my best time where I was running nearly everyday. But my lifting sessions is all built around compound movements, so those kick the heart rate up real good 

But so answer your question about the what lifting Cant do lol..... is mobility man! I’m having trouble scratching my back!  

Haha, well I do a lot of dynamic and static stretching between sets so my back scratching is still on point haha. Also, deep squats and leg presses improve my flexibility more than cardio. 

Hey Diablo it’s 2022 man you don’t have to say “dynamic stretches” nomore, men can do yoga in the open too  

I am probably one of the few girls that completely agree with the lifting part. I have done it all and lifting next to boxing gets me in my best shape. No I don’t need a watch to tell me. I am old school. LOL 

I know my heartrate and level of exhaustion is on a whole different level from when I began riding this bike at work. I used to be out of breath pretty often lol, I remember an officer calling to ask if I was worked up about a call, no, I was just dispatching a domestic while pedaling and I was about 220 pounds and out of shape. Now I have to really try to even begin to sweat. I figure lifting is the same way. I had a friend try to keep up and he was sweating buckets. I hardly sweat at all at the gym. I think the stringers help a lot with that though. 

the only lifting that really gets my heart going seams to be dead lifts and I'm going as hard as i can with everything and going to failure but my heart rate really isn't impacted by it. I do rest 3 minutes between sets though. I think it's all the walking I've done this year it's really hard to get my heart rate up anymore and my resting heart rata has dropped dramatically. on the bike it's a different story I can get the ticker pumping pretty good on there.  

Not seeing a steep increase in heart rate after deads to failure... Something is very wrong there lol 

Haha yeah the dead lifts to failure gets me alittle winded even. But even a few days ago I did 13 reps of 205 for squats and failed on the 14th rep and even That didn't have my heart rate up all that much. That was a pr for me and I had nothing left to finish the 14th rep. Not saying that's a lot of weight for a lot of guys out there but for me it was my best yet and still didn't get my heart rate anywhere near what riding my bike would do. Even walking at a pace of 4mph my heart rate is somewhere in the 80 to 110 range most of the time.  

Maybe increase the reps. A full body exercise like deads to failure with 8+ reps should have you gassed. If not, it may be that you're too much of a novice to really push yourself still. 

I typed that before I saw the 13 rep comment. Yeah, I have no clue how that's possible. Keep lifting, you'll be able to push yourself more and more. 

yeah I'm always shooting for using a weight that I can get 8-12 with . deads deffinitly get my heart rate up it's most other stuff that doesn't have a huge impact maybe up to 130 ish but not usually higher. I am most definitely still a novice so that might be it idk 🤷‍♂️ I'm trying my hardest that I know for sure.  

OTB. Try to decrease your rest time between sets. I only rest 30 sec to 1 minute. Focus on proper technique. It’s not as much about the count of the sets but the count of each repetition. Pause for a second when at the top of the pull or push and then slowly release the muscle. Done properly it should get your heat rate up regardless of weight or number of reps. You are doing amazing.  

What is your resting heart rate? 130 for normal lifting is prob close to double your resting, no? You previously said "my heart rate really isn't impacted by it." when speaking about deads. That's the reason I responded. 130 for normal lifting is a pretty large spike from resting heart rate. Deads prob put you into 150-160. That's not impacted? 

"A 30-year-old cyclist has a maximum heart rate of 190 beats per minute, and thus an average heart rate between 95 and 133 beats per minute when cycling at a moderate pace. At a vigorous pace, the same person's heart rate is between 133 and 162 beats per minute.May 12, 2018" https://livehealthy.chron.com/average-heart-rate-cycling-6689.html 

Yeah, golfmarina, that's what I do but I work different muscle groups. So I'll go from pulldowns to leg press to shoulder press etc. Kept my heart rate up to an average of 130 and I wasn't going out of my way. It was my normal routine. 

I don't think we're totally on the same page anymore. Hopefully this clears it up. Deads absolutely push me up to the 160s and if I give it everything I got even make me a bit winded when I'm done with a set. Everything else 120 maybe 130. I'm not saying that's not a nice bump up from my resting heart rate that averages around 53bpm. I'm just saying that on my bike I'm pushing way higher numbers than that. Clearly lifting is where my focus is right now and I'm doing everything I can to improve there and appreciate your help and ghe others on here that are helping as well. I was just saying that for me personally biking is going to get my heart going wayy more than lift8ng up to this point has been able to do. 

I just posted that blurb from livehealthy.com that shows at a vigorous pace 30 year old cyclists push from 130-160bpm. My post was just showing that lifting works the heart sufficiently to be plenty healthy. Again, saying your heart rate "really isn't impacted" isn't exactly truthful when 160 is very high for cycling let alone lifting.