The Movement System Podcast
The Science of Concurrent Training | Strength, Hypertrophy, and Cardio
Oct 1, 2022
Discover the science behind concurrent training and how to balance strength, hypertrophy, and cardiovascular endurance. Dive into research on interference effects and learn practical strategies to optimize your training, including timing and nutrition. Explore the impact of different sprint modalities on heart rate and fitness, and uncover the advantages of cycling. Plus, navigate conflicting studies on endurance training to design personalized programs for athletes.
23:39
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Quick takeaways
- Concurrent training can lead to adaptations but may suffer from the interference effect, emphasizing the need for careful planning.
- Incorporating high-intensity interval training (HIIT) can help preserve strength gains while enhancing cardiovascular fitness in concurrent training.
Deep dives
Understanding Concurrent Training
Combining strength training with cardiovascular endurance is a crucial topic in fitness that can yield diverse adaptations. The science of concurrent training necessitates an understanding of the interference effect, where one form of training may hinder the benefits of another. Studies have shown that moderate cardio, like cycling three days a week at a specific intensity, does not significantly impair strength or hypertrophy gains, suggesting there is a threshold of cardio volume where interference may occur. Conversely, increasing intensity or frequency beyond certain limits can lead to considerable reductions in strength and muscle mass, as evidenced by varied research findings.
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