Evidence Based
Concurrent training is the technical term for including both cardio and strength training in your workout routine.
Generally, the goal is to get better at both types of training simultaneously. That is, you’re trying to gain muscle and strength by lifting weights and improve your endurance by going faster and/or further in your cardio workouts.
If you’ve spent any time in the fitness space, though, you know that many people claim this is a fool’s errand.
These people argue that you can’t effectively adapt to both cardio and strength training at the same time. Instead of improving at both—getting bigger, stronger, and fitter—you just end up being mediocre across the board. In other words, they claim concurrent training turns you into a jack of all trades and a master of none.
While there’s a kernel of truth to this idea, scientific research shows it’s more wrong than right. In fact, a growing body of evidence suggests that if you want to get bigger, stronger, leaner, and fitter, combining cardio and strength training is actually better than just lifting weights.
To get these benefits, though, you have to implement concurrent training correctly. Do it wrong, and you’ll banjax your ability to gain strength and muscle and increase your risk of injury. Do it right, though, and you can enjoy the benefits of cardio and strength training scot-free.
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Timestamps:
12:11 – What is the wrong way to concurrently train?
16:09 – What is the right way to concurrently train?
32:06 – How do you avoid recovery problems when concurrently training?
Mentioned on The Show:
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ 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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