STRENGTH OR CARDIO TRAINING : WHAT COMES FIRST?

Strength and endurance training are considered important in promoting neuromuscular and cardiovascular health. The common question, amongst fitness enthusiasts is whether to have weight training before or after cardiovascular exercise? What is the right order to achieve maximum physical performance

Strength training involves weight training or resistance exercises using one’s  own body weight or the use of high-resistance machines that are limited to a few repetitions (generally less than 20) before exhaustion. Aerobic exercise involves low or high-intensity exercise performed for extended periods (e.g., 10–40 minutes) depending upon the individual’s aerobic capacity or delivery of oxygen to the active muscles. The physiological adaptations and variable in program designs depend upon the type, duration and intensity of the exercise.

Firstly, some studies have observed that concurrent training, which is a combination of resistance and endurance both, may result in lower strength gains due to the phenomenon named “interference effect” as compared to strength training alone. (Bell et al., 2000; Leveritt et al., 2003; McCarthy et al., 2002). On the other hand, coming to endurance adaptations, certain studies review that the magnitude of cardiorespiratory adaptation remains the same, whether endurance training is combined with weight training or even if performed alone.

Although, in a study by Chtara et al, 2005, it was reviewed that if strength training  is performed prior to  cardiovascular, exercises, then it lowers the endurance performance as compared to the inverse order due to fatigue from resistance training. On the contrary, no influence on aerobic performance is observed because of intra-session exercise in a study conducted by Cadore et al, 2012. Therefore, there is no clarity about what should be the right sequence of physical training.

To conclude, there is a great difference between exercise programs for strength vs. aerobic fitness gain and depending upon the individual’s health and physique goal the choice of physical activity, exercise intensity, frequency and duration needs should be practised. Also, controversial results have been observed regarding what should be performed before the other. But what is clear is that both are beneficial for health, physique, weight loss and should be part of the exercise program.

REFERENCES

Journal of Human Kinetics volume 44/2014, 171-181 DOI: 10.2478/hukin-2014-0123 171 Section III – Sports Training

 Journal of Strength and Conditioning Research, 2007, 21(3), 973–978 􏰃 2007 National Strength & Conditioning Association

 

 Enhanced Strenght Box

Buy Now

Cardio Box

Buy Now

Join the Community

Popular Posts

INCREDIBLE WHEY FOR FOOTBALL PLAYERS

INCREDIBLE WHEY FOR FOOTBALL PLAYERS

India is experiencing the rise of football with so many leagues and investment at the grassroot level to make it grow...
Read More
WHY IS GLUTAMINE IMPORTANT?

WHY IS GLUTAMINE IMPORTANT?

The important amino acid – Glutamine helps in carrying out many functions in the body. Glutamine is the building bloc...
Read More
GOOD NIGHT’S SLEEP - KEY TO A HEALTHY LIFE

GOOD NIGHT’S SLEEP - KEY TO A HEALTHY LIFE

We know about some of the major aspects affecting our well-being, be it what to eat, how much to eat or even when to ...
Read More
RUNNING YOUR WAY TO FITNESS

RUNNING YOUR WAY TO FITNESS

Running comes to us naturally as humans, as soon as a child learns to walk the next thing they are up for is to run a...
Read More

Join the community