Nautilus exercise
Some evidence for this comes from a study carried in Medicine and Science in Sports and Exercise. Researchers from Washington University measured the effect of four months of strength training using Nautilus exercise machines.
A group of 13 untrained males aged 40-55 took part in the study. During each workout, which was carried out 3-4 times per week, test subjects performed one set of each of 14 exercises.
There was no change in body fat levels.
Upper-body strength increased by an average of 50%.
Lower-body strength increased by 33%.
During Nautilus exercise, the heart was working at 155 beats per minute, which was approximately 80% of its maximum. However, despite training in this way for up to four times each week, there was no significant change in aerobic fitness.
This is because the large rise in heart rate was partly caused by an increase in the production of hormones known as catecholamines (pronounced cat-a-coal-a-meens). Adrenaline, for example, was roughly 4.5 times higher during Nautilus exercise than treadmill walking at a similar oxygen consumption.
This doesn’t mean that training with weights isn’t a suitable way to improve your aerobic fitness. After all, compound exercises such as the squat and the deadlift place a large stress on your cardiovascular system. What it does mean is that measuring your heart rate isn’t always the best way to gauge the effectiveness of your workout routines.
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