home / Forums / Bodybuilding / Training / How to do both cardio and strength training at the same time.

This topic contains 0 replies, has 1 voice, and was last updated by Zillagreybeard Zillagreybeard 1 month ago.

How to do both cardio and strength training at the same time.

Discussion in 'Training' started by Zillagreybeard, Aug 13, 2020.
Viewing 1 post (of 1 total)
Zillagreybeard
Zillagreybeard
Participant
626 posts
  • Aug 13, 2020
  • 0

When you perform both cardio and strength training in your routine, it is important to consider that cardio can interfere with muscle and strength development [1]. The timing at which you do cardio and strength training helps you minimize this “interference effect”.

If we look at the research, there seems to be a benefit to completely separating your cardio and strength workouts. A 2016 study found that separating your cardio and strength sessions by at least 6 hours results in improved strength gain in trained individuals [2]. A recent experimental study supports this by showing that muscle growth increases if cardio and strength training is performed on separate days [3].

But I can imagine that not everyone has the time or energy to visit the gym on 2 separate occasions for your cardio and strength workout. If you perform cardio and strength training in the same session, prioritize what is more important to you [4]. If you would like to focus more on developing muscle size and strength, lift weights before doing cardio. For endurance athletes, the opposite applies.

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/22002517
2. https://www.ncbi.nlm.nih.gov/pubmed/25546450
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5592291/
4. Kang, J., & Ratamess, N. (2014). Which comes first? Resistance before aerobic exercise or vice versa?. ACSM’s Health & Fitness Journal, 18(1), 9-14.

Viewing 1 post (of 1 total)

You must be logged in to reply to this topic.

Recent forum posts:
PhxStoreSupport replied 5 hours, 55 minutes ago
Zillagreybeard replied 23 hours, 30 minutes ago