IF
YOU’RE DOING RESISTANCE TRAINING AND CARDIO IN THE SAME SESSION YOU’RE DOING IT
WRONG!
HERE’S
WHY….
It’s called the Interference
Effect. It simply means you are confusing your body by adding endurance
work directly after a lifting session. What is your priority- endurance or
size/strength?
Researchers had two groups of
subjects perform the same lower body power exercises over a six week period.
One group did only the lower body exercise while the other group did and
additional 30 minutes of low-intensity running at a moderate pace(60-70% of max
heart rate) after the lower body power exercise.
The researchers then measured
jump performance, leg press force, speed (rate of force), strength via a 1rep
max and muscle fiber changes using needle biopsy.
The group that added the 30
minutes of low intensity running could not jump as high and their muscle fibers
were smaller(less muscle growth).
There’s nothing inherently
wrong with doing both resistance training and endurance training. Timing seems
to be the key. Doing endurance training can help your strength/hypertrophy
training by enabling you do more work during your resistance program. But doing
them in the same session can be detrimental.
If your resistance training program is 3 or 4
days a week do your endurance training on the off days (keeping the intensity
moderate). Another alternative is to do your endurance training in the AM and
your resistance training in the PM.
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