The long-held notion that anaerobic exercise is for building muscle mass and aerobic exercise is better for individuals wanting to lose weight and strengthen their hearts might not be true, according to the American Heart Association (AHA).

An advisory in last month’s issue of the AHA’s journal Circulation suggested that anaerobic exercise, such as weight lifting and resistance training, can have the same effect as aerobic exercise in reducing weight, lowering blood pressure and cholesterol and strengthening the cardiovascular system.

“Moderate- to high-intensity resistance training improves muscular strength and endurance in men and women of all ages by 25 to 100 percent, depending on the training stimulus and initial level of strength,” the advisory stated.

The advisory, authored by Dr. Michael L. Pollock, even suggested that anaerobic exercises can be beneficial for individuals with heart disorders and diseases.

Staci Mason, fitness programs coordinator with the ISU Recreational Services, said it does not take a huge time commitment to start an aerobic or anaerobic exercise program.

Mason said the American College of Sports Medicine advises taking part in aerobic exercise three to five times per week for at least 30 minutes, while anaerobic exercises should be done at least twice a week for 20 to 60 minutes.

Mason also said strength training requires a more structured routine.

“It is important to perform one set [of lifting] for each body part, with eight to 12 repetitions. Do this for eight to 10 major muscle groups,” she said.

Deanna Hellman, sophomore in political science and an avid swimmer, said she enjoys both types of exercise.

“I like both anaerobic and aerobic exercise, and swimming can be both. Water aerobics and sprints give you a very good aerobic workout, and distances are anaerobic,” she said.

Mason said since this fall, 1,650 ISU students have signed health waivers, making them eligible to enroll in aerobic exercise classes at the Lied Recreation Center.