Cardio Before or After Lifting? | The Interference Effect and Optimizing Concurrent Training
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- čas přidán 18. 07. 2021
- Cardio Before or After Lifting Research Review:
For strength: Strength then Endurance was superior
For endurance: Slight benefit to endurance then strength
Hypertrophy: No differences noted
Why? Specificity of Training Adaptations
Intensity of start of training session typically greater and adherence is a factor
Untrained individuals have little or no interference effect
Interference is larger for highly trained individuals
Largest interference is for power/ velocity
Küüsmaa-Schildt M, Eklund D, Avela J, Rytkönen T, Newton R, Izquierdo M, Häkkinen K. Neuromuscular Adaptations to Combined Strength and Endurance Training: Order and Time-of-Day. Int J Sports Med. 2017 Sep;38(9):707-716. doi: 10.1055/s-0043-101376. Epub 2017 Jul 13. PMID: 28704882.
Küüsmaa M, Schumann M, Sedliak M, Kraemer WJ, Newton RU, Malinen JP, Nyman K, Häkkinen A, Häkkinen K. Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations. Appl Physiol Nutr Metab. 2016 Dec;41(12):1285-1294. doi: 10.1139/apnm-2016-0271. PMID: 27863207.
Petré H, Hemmingsson E, Rosdahl H, Psilander N. Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis. Sports Med. 2021 May;51(5):991-1010. doi: 10.1007/s40279-021-01426-9. Epub 2021 Mar 22. PMID: 33751469; PMCID: PMC8053170.
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Ha, me and my dad were talking about this yesterday. He does cardio before his workouts to warm up. I like doing it after so I can have as much energy as possible during my workout. 🏃🏋️♂️
Another great video!
However to add from a different point of view. My professor actually was involved in this research but essentially the systemic effects from cardio as Matt mentioned has an “interference effect” on muscle growth/hypertrophy via the mTOR pathway.
mTOR is what causes muscle hypertrophy*
Cardio and sub maximal endurance bouts activates a pathway called the AMPK pathway which directly inhibits the mTOR pathway. However it is only one way and activation of the mTOR pathway does not inhibit AMPK.
So TLDR: space out cardio and strength training if possible. At least >6 hours would be ideal based on the current literature.
So not only will cardio give local muscle fatigue, but it inhibits the muscle building pathway. Anecdotally you can still make progress but for those that have the time and are trying to be the best in their sport. Space it out.
Hope that helps!
Great explanation!
awesome breakdown, thanks!
Really cool video 👍
Thanks, perfect timing for your video, I do both same day due to time limitations, ...looks like key is to separate into morning and afternoon...but not all have the time for that !!!
Do what is practical rather than ideal when consistency is the goal.👍🏼
@@TheMovementSystem Thank You!
Strength training first, then endurance, if you are focused on maximizing strength gains. If focused on endurance, endurance first, although I this case it doesn't seem to matter. You're welcome.
Love fitness videos.
this video is a hidden gem
Appreciate it!
I’m currently studying to be a strength and conditioning coach and I work with an elite footballer who wants to improve endurance and strength. Some literature indicates doing endurance training before resistance training is better is optimise strength and endurance would this be right
My answer = Cardio on rest days. Full body workout 3 days a week and cardio in between.
hello there..i am 58 male from INdia...i was just walking for half an hour everyday and was not doing any bodyweight strength training for past five years as I suffered a mild heart attack and a stent is placed in my heart...recently my doctor said that i can do bodyweight strength training.. in the beginning i was walking for half an hour and then doing bodyweight strength traiining but was feeling tired....now what I do is that at 4.30 am after i get up i drink two glasses of water and do 15 minute of arm swinging etc exercises to loosen by shoulders, chest etc..and then do just 20 minutes of bodyweight strength training..beginning from forward lunges, squat, cot lifting, plank, push ups, glute bridge and frog lift in this order...just one set each of 10 reps....i am feeling good now...kindly let me know which is more benefical? i mean doing body strength training first and then walking or vice versa?
I usually like to separate cardio from resistance training… but when i do not have the time i use to do weight trainig first (45/50 minutes) and then cardio (liss/miss 45 minutes). My question is this: if i do train for example chest amd biceps, or back and shoulders.. and then i have the cardio running - so complete defferent muscle - can this damage my muscle growth?? or this interference effect happens only within the same muscle (legs for hypertrophy and cardio by running for example)??
Thanks and congrats for the video!! 😜
There’s probably some combination of local and systemic effect. I’m not sure exactly the contribution of each
Yes it will, I have a more detailed explanation somewhere in the comments from a biochemical approach
Matt’s Juiced to the gills… He has great content tho
But not before the speed or velocity training
Yea you definitely want to keep speed/ velocity training first
Train the thing you want to be good at first.
Yes indeed
You are too fast .. please reduce the pace of your speech and add some text to the videos
Appreciate the feedback