A recent study published in Scientific Reports has stirred debate in the fitness community by suggesting that high-rep squats could be classified as a form of cardiovascular exercise. This has sparked a mix of enthusiasm and skepticism among fitness professionals and enthusiasts alike.
The Study
Researchers examined the cardiorespiratory effects of squatting by involving 22 resistance-trained men. The participants performed five sets of 10 squats at 65% of their one-rep maximum (1RM), with three minutes of rest between sets. During these exercises, their maximal oxygen consumption (V̇O2max) and heart rates were closely monitored.
The study revealed that during these high-rep squats, participants’ oxygen consumption and heart rates spiked significantly. On average, their V̇O2 levels reached 92.2% of their V̇O2max during the exercise, indicating a high level of cardiovascular demand.
Controversial Findings
The researchers concluded that the levels of V̇O2 and heart rate observed during these exercises could be considered high-intensity cardiovascular activity. This statement has led to widespread discussion and controversy, particularly around the claim that “squats can be considered cardio.”
Reactions and Expert Opinions
Misinterpretations and Concerns
Many in the fitness industry have challenged the interpretation of the study’s findings. Performance coach Louisa Sondergaard argues that while high-rep squats do elevate heart rate and oxygen consumption temporarily, they do not provide the sustained aerobic stimulus necessary for cardiovascular adaptation. She emphasized that the study’s results should not be taken as evidence that squats can replace traditional cardio workouts.
Similarly, renowned coach Alex Viada criticized the study’s protocol, arguing that the high-rep squat routine used was ineffective for both muscle growth and cardiovascular improvements. Viada pointed out that the study’s approach is unlikely to provide substantial cardiovascular benefits due to its brief duration and limited high-intensity activity.
Broader Fitness Context
Other fitness experts have acknowledged the study’s contribution to understanding resistance training’s impact on cardiovascular health. Coach Menno Henselmans highlighted that while high-rep squats might not replace traditional cardio exercises, they can still offer some cardiovascular benefits and improve overall fitness. However, for optimal cardiorespiratory health, traditional endurance training like running, cycling, or sports remains essential.
Conclusion
The debate surrounding the study underscores the need for nuanced understanding in fitness and exercise science. While high-rep squats may provide some cardiovascular benefits, they should not be seen as a substitute for dedicated aerobic activities. Incorporating a variety of exercises, including both resistance training and traditional cardio, remains the best approach for comprehensive health and fitness.
