Reduced Cardiovascular Efficiency
Many factors determine the actual health and strength of a person’s cardiovascular system – and most are genetic and non-changeable. A person can be exceptionally fit while still having coronary heart disease. On the other hand, one may have an extremely strong heart and still be very unfit – having low levels of muscle mass, strength, endurance and flexibility. Many cardiologists agree that almost all improvements in physical performance occur because of changes in the muscles and muscle cells.

Strength training has an indirect, but tremendous effect on the work of the cardiovascular system since the heart and lungs are forced to meet the increased demands from the muscles for blood, oxygen, nutrients and the removal of waste products. Both the quantity of muscle tissue and the quality (the ability of the muscle cells to effectively extract oxygen from the blood and transform chemical energy into mechanical energy) are improved as muscles strengthen. Improved circulation creates a better “work environment” for the heart, while the more effective functioning of the muscle cells reduces the “work load” of the heart. The result is not a change in the cardiovascular system itself, but more efficient cardiovascular performance. If one loses muscle tissue (and therefore strength), he/she will experience a reduction in the efficiency of the cardiovascular system.

Fat Gain
Many people exercise with the mistaken belief that exercise burns a significant number of extra calories. Jack Wilmore, Ph.D., an exercise physiologist from the University of Texas states, “Exercise in and of itself is not a major player in weight loss. When you add up the results of hundreds of studies on the effect of exercise on weight loss, the pounds lost on treadmills, bicycles, and basic pavement pounding barely register on a scale.”

One pound of human fat contains approximately 3500 calories. This is enough to support the energy demands of running 35-45 miles. This would require the average man to run for six to eight hours. Even if a person had the time, ability and injury resistance to go that far, not all of the calories burned would come from fat stores. Significant breakdown of muscle tissue also occurs during steady-state activities in order to meet energy requirements.

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