The following are some facts about concurrent strength and endurance training:
Concurrent Training Interference Effect:
Strength and Endurance Exercise Performed Together:
Can You Build Strength and Endurance At the Same Time?
You may have heard that you can’t build strength or endurance at the same time. However, there is no reason why you shouldn’t do it if you want to.
It’s true that you cannot build strength and endurance together. But, you can certainly train them separately. If you want to add strength training into your routine, then you need to consider doing it first thing in the morning before breakfast. Then, after eating breakfast, go back to your regular workout schedule while continuing with your normal diet. When the day ends, just continue with your usual routine until bedtime when you will finish off all of your workouts during the day.
If you want to increase your endurance, then you need to perform these exercises in the evening before going to sleep. After sleeping, you can resume your normal routine. You don’t need to eat anything special since the exercise is done at night.
When building strength and endurance together, it’s best not to do any type of heavy lifting or explosive movements such as jumping jacks or sprinting. Instead, you should stick with body weight exercises since they won’t place as much stress on your body and prevent the interference effect from occurring. You can also perform low impact aerobic exercises that aren’t too strenuous on the joints such as walking or riding a bike.
Can You Train Strength and Endurance in the Same Session?
You might be wondering if it’s even possible to train strength and endurance in the same session. While it isn’t recommended, it’s still possible to do so. As long as you start with your strength training and then move on to your endurance training, you should be able to train both in the same session.
If you stick to mainly using body weight exercises for your strength sessions, then you should be fine. However, it’s important to keep the intensity low enough that you don’t overstress your body during endurance training. While it’s possible to do both in the same session, it’s not recommended since you have a higher risk of overtraining or possibly even under-recovering. Plus, it’s also difficult to sustain such a grueling routine day in and day out.
How to Structure Your Training Program
There are many different views on how concurrent training should be performed. It’s important that you find a routine that works best for you and your goals. The following are some of the most common advice found among bodybuilders:
1. You can perform resistance training first thing in the morning before eating breakfast or performing any other activity.
Then, eat breakfast before performing any type of endurance training like cardio or jogging.
2. You can perform resistance training right after your morning activities.
Continue throughout the rest of your day as usual until you go to sleep at night.
3. You can also perform resistance training in the evening before going to sleep.
The most important aspect is to keep your workout intense enough that it doesn’t overstress your body, yet short enough so that it doesn’t tire you out for other activities during the day. Listen to your body and give yourself ample rest in between workouts.
Benefits of Effective Concurrent Training
If you can effectively combine resistance training with endurance training, then you’ll be able to achieve your goals much faster. You can burn more calories and shed more fat while maintaining or even increasing the amount of lean muscle mass that your body has. Not only will this improve your overall appearance and make you look great, but it will also help you perform better in day to day activities.
If you want to learn more about how concurrent training can benefit you, check out this article on concurrent training.
Interested in learning more about fitness?
See these articles:
Why Everyone Should Lift Weights – Verywell
How Many Calories Am I Burning?
Find a Personal Trainer Near You – Fitness Anywhere
Tips on Becoming a Personal Trainer – Verywell
How to Become a Fitness Model – Verywell
How to Start a Fitness Blog – Verywell