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Proof Primarily based
Concurrent coaching is the technical time period for together with each cardio and power coaching in your exercise routine.
Usually, the objective is to get higher at each sorts of coaching concurrently. That’s, you’re making an attempt to realize muscle and power by lifting weights and enhance your endurance by going sooner and/or additional in your cardio exercises.
When you’ve spent any time within the health area, although, you understand that many individuals declare it is a idiot’s errand.
These folks argue that you may’t successfully adapt to each cardio and power coaching on the similar time. As a substitute of bettering at each—getting larger, stronger, and fitter—you simply find yourself being mediocre throughout the board. In different phrases, they declare concurrent coaching turns you right into a jack of all trades and a grasp of none.
Whereas there’s a kernel of fact to this concept, scientific analysis reveals it’s extra mistaken than proper. In actual fact, a rising physique of proof means that if you wish to get larger, stronger, leaner, and fitter, combining cardio and power coaching is definitely higher than simply lifting weights.
To get these advantages, although, it’s a must to implement concurrent coaching accurately. Do it mistaken, and also you’ll banjax your potential to realize power and muscle and improve your threat of harm. Do it proper, although, and you’ll get pleasure from the advantages of cardio and power coaching scot-free.
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Timestamps:
12:11 – What’s the mistaken method to concurrently prepare?
16:09 – What’s the proper method to concurrently prepare?
32:06 – How do you keep away from restoration issues when concurrently coaching?
Talked about on The Present:
What did you consider this episode? Have anything to share? Let me know within the feedback under!
+ Scientific References
- Carroll, K., Bazyler, C., Bernards, J., Taber, C., Stuart, C., DeWeese, B., Sato, K., & Stone, M. (2019). Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity. Sports, 7(7), 169. https://doi.org/10.3390/sports7070169
- Fyfe, J. J., Bishop, D. J., & Stepto, N. K. (2014). Interference between concurrent resistance and endurance exercise: Molecular bases and the role of individual training variables. In Sports Medicine (Vol. 44, Issue 6, pp. 743–762). Adis International Ltd. https://doi.org/10.1007/s40279-014-0162-1
- Sabag, A., Najafi, A., Michael, S., Esgin, T., Halaki, M., & Hackett, D. (2018). The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis. Journal of Sports Sciences, 36(21), 2472–2483. https://doi.org/10.1080/02640414.2018.1464636
- Clarsen, B., Krosshaug, T., & Bahr, R. (2010). Overuse injuries in professional road cyclists. American Journal of Sports Medicine, 38(12), 2494–2501. https://doi.org/10.1177/0363546510376816
- Areta, J. L., Burke, L. M., Camera, D. M., West, D. W. D., Crawshay, S., Moore, D. R., Stellingwerff, T., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American Journal of Physiology – Endocrinology and Metabolism, 306(8). https://doi.org/10.1152/ajpendo.00590.2013
- Coffey, V. G., & Hawley, J. A. (2017). Concurrent exercise training: do opposites distract? In Journal of Physiology (Vol. 595, Issue 9, pp. 2883–2896). Blackwell Publishing Ltd. https://doi.org/10.1113/JP272270
- Häkkinen, K., Alen, M., Kraemer, W. J., Gorostiaga, E., Izquierdo, M., Rusko, H., Mikkola, J., Häkkinen, A., Valkeinen, H., Kaarakainen, E., Romu, S., Erola, V., Ahtiainen, J., & Paavolainen, L. (2003). Neuromuscular adaptations during concurrent strength and endurance training versus strength training. European Journal of Applied Physiology, 89(1), 42–52. https://doi.org/10.1007/s00421-002-0751-9
- Murach, K. A., & Bagley, J. R. (2016). Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect. In Sports Medicine (Vol. 46, Issue 8, pp. 1029–1039). Springer International Publishing. https://doi.org/10.1007/s40279-016-0496-y
- D G Sale, I Jacobs, J D MacDougall, & S Garner. (n.d.). Comparison of two regimens of concurrent strength and endurance training – PubMed. Retrieved March 26, 2021, from https://pubmed.ncbi.nlm.nih.gov/2381303/
- Bruce Craig, Jeff Lucas, Roberta Pohlman, & Herbert Stelling. (n.d.). The Effects of Running, Weightlifting and a Combination of Both on Growth Hormone Release. Retrieved March 26, 2021, from https://insights.ovid.com/strength-conditioning-research/jscr/1991/11/000/effects-running-weightlifting-combination-growth/5/00124278
- Wilson, J. M., Marin, P. J., Rhea, M. R., Wilson, S. M. C., Loenneke, J. P., & Anderson, J. C. (2012). Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293–2307. https://doi.org/10.1519/JSC.0b013e31823a3e2d
- Millet, G. Y., & Lepers, R. (2004). Alterations of Neuromuscular Function after Prolonged Running, Cycling and Skiing Exercises. In Sports Medicine (Vol. 34, Issue 2, pp. 105–116). Sports Med. https://doi.org/10.2165/00007256-200434020-00004
- Moritz Schumann, & Bent R. Rønnestad. (2019). Concurrent Aerobic and Strength Training. In Concurrent Aerobic and Strength Training. Springer International Publishing. https://doi.org/10.1007/978-3-319-75547-2
- Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. In Exercise and Sport Sciences Reviews (Vol. 42, Issue 2, pp. 53–61). Lippincott Williams and Wilkins. https://doi.org/10.1249/JES.0000000000000007
- Mikkola, J., Rusko, H., Izquierdo, M., Gorostiaga, E. M., & Häkkinen, K. (2012). Neuromuscular and cardiovascular adaptations during concurrent strength and endurance training in untrained men. International Journal of Sports Medicine, 33(9), 702–710. https://doi.org/10.1055/s-0031-1295475
- Lundberg, T. R., Fernandez-Gonzalo, R., Gustafsson, T., & Tesch, P. A. (2013). Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. Journal of Applied Physiology, 114(1), 81–89. https://doi.org/10.1152/japplphysiol.01013.2012
- Doma, K., & Deakin, G. B. (2014). The acute effects intensity and volume of strength training on running performance. European Journal of Sport Science, 14(2), 107–115. https://doi.org/10.1080/17461391.2012.726653
- Kikuchi, N., Yoshida, S., Okuyama, M., & Nakazato, K. (2016). The Effect of High-Intensity Interval Cycling Sprints Subsequent to Arm-Curl Exercise on Upper-Body Muscle Strength and Hypertrophy. Journal of Strength and Conditioning Research, 30(8), 2318–2323. https://doi.org/10.1519/JSC.0000000000001315
- Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology and Occupational Physiology, 45(2–3), 255–263. https://doi.org/10.1007/BF00421333
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