Jogging increases endurance and strength.
High aerobic capacity is beneficial and can improve cardiovascular output. But will high aerobic capacity affect strength? The National Strength and Conditioning Association states that a high aerobic capacity is associated with greater endurance, but does not directly increase muscle strength or size. High aerobic capacity achieved through endurance training, in the form of exercises such as swimming, cycling or recreational sports, can increase the power and endurance of muscle during physical activities, however, resulting in greater benefits from exercise.
High aerobic capacity engaged during aerobic exercise involving endurance events can increase the number of capillaries and mitochondrial density in the muscle fibers, according to the NSCA. This means that muscle fibers in your body can carry more oxygen-rich blood to your muscles. Much like the benefits gained from strength training, aerobic exercise increases levels of certain important chemicals in the muscles including creatine kinase, myokinase, stored ATP, glycogen, creatine phosphate and intramuscular triglycerides. These are all natural chemicals in the body that help the ligaments and tendons become stronger if aerobic activity is weight-bearing.
A high aerobic capacity does improve bone density relative to the load you carry when performing aerobic activities. Both resistance training and aerobic exercise can activate bone growth in the body of individuals subject to degenerative bone disease. Increasing aerobic capacity through aerobic exercise including jogging has been shown to improve bone mineral density along with other full-body exercises, including brisk walking. These exercises are most effective when performed on a long-term basis. To get the most from your fitness program, the U.S. Department of Health and Human Services suggests engaging in activity like brisk walking two and a half hours each week.
Concurrent training may improve aerobic capacity, allowing you to engage in greater strength training and participate in more sports to build strength. The evidence supporting concurrent training to build strength is mixed. Some research suggests combining aerobic exercise before strength training can lead to greater gains in strength. Other research suggests that performing strength training on muscle groups different from those exercised aerobically on the same day may yield positive strength gains. The greater your aerobic capacity, the more likely you are to engage in concurrent training on any given day.
The greatest benefits from aerobic capacity in strength and output are seen when an intensity minimum of 50 percent VO2max is engaged during physical activity. A 70 percent heart rate provides the greatest cardiovascular benefits without risking strength gains during physical activity. VO2max is the maximum oxygen uptake, or maximum oxygen you can use during intense physical exercise, measured by the milliliters of oxygen used in one minute per each kilogram of your body weight.