Cardio may not hinder Strength Gains
Cardio may not hinder strength gains in trained athletes.
Cardio has been known to hinder strength gain in athletes. In this article, we discuss how research has showed that trained strength athletes may not be prone to negative effects from cardio.
Whether for athletic performance or fitness and health in general, having good strength, power, and endurance are important. Unfortunately, research has often shown that training both endurance (cardio) and strength/power in the same session, or week, tends to reduce the gains you can make in strength and power. This makes training a bit of a challenge if you’re trying to gain, or maintain, high levels of all qualities. So, is there hope? Of course!
If you’ve been training for less than 12 months, research suggests the potentially negative effects are minimal to none. The more training experience you have, the negative effects of concurrent training can be greater unless certain variables are modified. Research has shown that high-level hockey & rugby athletes performing concurrent cardio and strength in the same session 3x’s a week significantly increased their squat 1RM and aerobic power.
Science suggests the following for concurrent training if you’re highly trained and wish to maximize strength/power: 1- Perform strength before cardio 2- Separate strength and cardio by at least 15-20 min; >2 hrs may work best 3- Use of HIIT (Tababta style) cardio may be better 4- For more details, learn more in the reference list below.
References
Petré, H., Hemmingsson, E., Rosdahl, H., & Psilander, N. (2021). 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 medicine (Auckland, N.Z.),?51(5), 991–1010.
Petré, H., Löfving, P., & Psilander, N. (2018). The Effect of Two Different Concurrent Training Programs on Strength and Power Gains in Highly-Trained Individuals.?Journal of sports science & medicine,?17(2), 167–173.
Sabag, A., Najafi, A., Michael, S., Esgin, T., Halaki, M., & Hackett, D. (2018). The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis.?Journal of sports sciences,?36(21), 2472–2483.