A recent study examining the effects of combined strength and low intensity aerobic training showed that strength and aerobic fitness can be improved simultaneously. The study was divided into three groups of subjects: strength training only, combined endurance and strength training, and endurance training only. The strength group performed 8 weight training exercises 3x/week, the combined group performed strength and low intensity aerobic training 3x/week and the endurance group performed low intensity aerobic exercise 3x/week. Results of this study indicated that the strength and combined groups made equal gains in strength and bodyfat loss, while the strength group made a larger increase in aerobic fitness. The endurance training group made improvements in aerobic fitness and no significant improvements in muscular strength. Results from this study show that one should not neglect aerobic training if they are training to increase lean muscle mass and muscular strength. This applies especially to individuals in an off-season training program or those that are training for increased health and overall fitness with know specific sports performance goals. Endurance athletes and aerobics fanatics should also take note of this study and consider adding a weight training program to their aerobic training since their fat loss and aerobic fitness will not be impaired and in fact will most likely be improved. Strength training also help build lean muscle mass which aerobics do not and help prevent injuries. If an athlete is training for a peak in a power and anaerobic sport(football, weightlifting, soccer, etc.), they should taper this low intensity aerobic training prior to preseason training and instead train the energy systems their sport demands. Reference: McCarthy JP; Agre JC; Graf BK; Pozniak MA; Vailas AC Compatibility of adaptive responses with combining strength and endurance training. Med Sci Sports Exerc, 27: 3, 1995 Mar, 429-36
Bill Hartman suggested that I not do cardio and strength training on the same day. Do you agree with this suggestion? If so would it be a good idea to do cardio in the A.M. and weights in the P.M. on the same day? Just looking to make the most of my time. To give you an idea, I'm 5'7'' 214 lbs. I bulk up easily but it take a lot of work for me to drop fat. If you could, please let me know what you think is the best route to adding muscle while burning fat. I know diet is huge.
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Ideally, you want to put exercise involving significantly different energy systems as far apart as possible.
For every form of activity there is a fitness effect and a fatigue effect. The fatigue effects of some forms of exercise will reduce the effectiveness of others.
In regard to different energy systems:
Best case...alternate days
Next best case...at least 6 hours apart
Next best case...long-term energy systems after short-term energy systems in the same workout.
Originally posted by Bill Hartman: Ideally, you want to put exercise involving significantly different energy systems as far apart as possible.
For every form of activity there is a fitness effect and a fatigue effect. The fatigue effects of some forms of exercise will reduce the effectiveness of others.
In regard to different energy systems:
Best case...alternate days
Next best case...at least 6 hours apart
Next best case...long-term energy systems after short-term energy systems in the same workout.
Thanks for the tip. I'd like to combine strength and cardio training and I've been told that it's hard to do both - better to choose one or the other at a time. But this study seems to show it's not true.
Is there any reason as a beginner NOT to do weights and cardio 3x a week each?
***Not really, no. Go ahead and train both on the same day if you want.
Glad to hear it, I'll go right ahead, except ...
Only thing is, my body is in need of some "breaking in!" I had a go of one of those cross training cardio DVDs and I'm still a bit sore after that! Looks like I'll have to ease into this ...
I think so; I do it pretty regularly. I also often use 3-4 minutes as the first part of my pre-lifting warmup; it helps to get things heated up quickly. If you're new to it, however, I'd ease into it. If you do 15 minutes right off, you may feel it the next day or two in unpleasant ways.
Make sure you jump/skip on a padded surface or a surface with some "give", and do small jumps on the balls of your feet, trying to land softly.
You might find you will do intervals (a minute or two, and 30 sec or a minute rest) until you build up to 10 mins or more of continuous skipping.
You can also try 2-3 minutes of skipping, and then some other activity, like 10 pushups and 10 situps, or some stretching, and then repeat that cycle 5 times. Be creative and have fun with it.
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