![]() Interestingly, the interference phenomenon typically works in one direction, meaning that if your goal is to build strength and you’re performing cardio (particularly endurance cardio), you’re compromising your strength gains. This scenario has been coined the ‘interference phenomenon’ and involves adaptation mechanisms within the body competing and impeding the success of the other. On the other hand, endurance cardio and other forms of intensity workouts can be enhanced by power and strength workouts. If your goal is to build strength and you’re performing cardio within a 6-hour window of lifting weights, research suggests you are confusing your body with multiple activation patterns, diminishing strength gains. Your goals are paramount in determining the best time to perform cardio or strength, and the time lapse between them is important. Instead, why not hop on your treadmill and maintain a pace that doesn’t get your heart rate into the orange-red zone (85-100% max intensity)? ![]() There’s no point jumping into a HIIT workout session post-weights, or even the day after lifting, if your muscles are feeling sore and overly fatigued. ![]() Then, adjust the intensity of your workouts accordingly. Learn to listen to the signal your body is giving you and check what your fitness watch is recommending. Also, your fitness watch can help you to program your workouts and ensure you fully recover between hard cardio or strength sessions.Ī fitness watch can be like having a coach attached to your wrist at all times!įor example, Polar’s FitSpark™ daily training guide suggests the most appropriate workout for you based on your workout history and daily activity, fitness level and recovery status. The best way to judge if it’s time for some slow consistent cardio work is when you’re feeling the infamous DOMS (delayed onset muscle soreness). Why? These guys are looking to perform steady-state cardio that doesn’t fatigue their muscles or nervous system, allowing them to jump back into their scheduled weight training the next day.Īlso, some research suggests that low-moderate intensity workouts can help pump blood flow to damaged muscle tissue allowing you to bounce back faster. You might have seen the bodybuilding-types, hefty lean ~110kg units walking slowly (but at a consistent pace) on a treadmill on their off-weights day. Cardio and strength training: Should you combine the two or is it best to do them as separate sessions on different days of the week?ĭepends on your fitness goals.
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