More about the contradictory effects of strength training + cardio workout
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(Borge Fagerli @ Aug. 20 2008,4:01)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">As I was in for in section 2 of the article about dining Kick the diet, and as I said a few times here - I prefer to separate the stimulus strength from stimulus cardio / endurance training as possible, as there are conflicting signals may cancel each other out. This applies particularly to AMPK, the energy sensor signal increases after endurance training and that directly reduces protein synthesis (muscle growth and recovery). AMPK is also something we try to reduce using Myo-reps when we train the force, which is another good reason to not train for a high amount when you will get stronger and build muscle mass, and to ensure that gjenoppfyller glycogen stores after exercise with carbohydrate.
The recommendation is therefore to train cardio and strength training separated by at least 4 hours, for example, morning + afternoon or evening, or on separate days. Will focus on endurance training strength training should be cut down to something like twice a week, will focus on strength training and muscle building cardio should be limited to something like 20-30 minutes 3-4 times a week. Will train both lilke much one must also accept that there is likely to give poorer results overall. Jack of all trades, master of none.
Excerpts from an article I have based this on, and that David Hookes pointed out in a discussion of the Guerrilla Cardio on Iform:
Concurrent Strength and Endurance Training: From Molecules to Man. Medicine & Science in Sports & Exercise. 38 (11) :1965-1970, November 2006
"Strength and endurance training produce widely diversified adaptations, with little overlap between them. Strength training typically results in increases in muscle mass and muscle strength. In contrast, endurance training induces increases in maximal oxygen uptake and metabolic adaptations that lead to an increased exercise capacity . In many sports, a combination of strength and endurance training is required to improve performance, but in some situations when strength and endurance training are performed simultaneously, a potential interference in strength development takes place, making such a combination seemingly incompatible. The phenomenon of concurrent training, or simultaneously training for strength and endurance, was first described in the scientific literature in 1980 by Robert C. Hickson, and Although work that followed provided evidence for and against it, the interference effect seems to hold true in specific situations. The the molecular level, there seems to be an explanation for the interference of strength development during concurrent training, it is now clear that different forms of exercise induce antagonistic intracellular signaling mechanisms that, in turn, could have a negative impact on the muscle's adaptive response to this particular form of training. That is, activation of AMPK by endurance exercise may inhibit signaling to the protein-synthesis machinery by inhibiting the activity of mTOR and its downstream targets. The purpose of this review is two briefly describe the problem of concurrent strength and endurance training and two examine new data highlighting potential molecular mechanisms that may help explain the inhibition of strength development when strength and endurance training are performed simultaneously. "
"Acute endurance exercise bouts have generally been found two reduce the total protein synthesis rates of mixed skeletal muscles during the exercise. This depression is transient and can lead to a temporary decrease in protein synthesis within several hours after exercise (5,12,29) . Overlap endurance exercise bouts with resistance exercise may result in impaired adaptive responses in protein synthesis and, therefore, a decrease in strength-related performance, in part, due to the suboptimal or lack of increase in muscle fiber cross-sectional areas (22 ). When performed several times a week, such combination training may be sufficient two disrupt the protein-synthesis mechanisms involved with the normal adaptation to the individual bouts of strength exercise, thus altering the long-term adaptations two training and resulting in impaired muscle - dependent strength gains. Another possibility, Although hypothetical, is that the adaptive protein synthesis resulting from either form of exercise may create some sort of cellular incompatibility in which the muscle cell needs two decide whether to grow or manage the synthesis of its metabolic machinery. "</div>
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(Borge Fagerli @ Aug. 20 2008,4:01)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">As I was in for in section 2 of the article about dining Kick the diet, and as I said a few times here - I prefer to separate the stimulus strength from stimulus cardio / endurance training as possible, as there are conflicting signals may cancel each other out. This applies particularly to AMPK, the energy sensor signal increases after endurance training and that directly reduces protein synthesis (muscle growth and recovery). AMPK is also something we try to reduce using Myo-reps when we train the force, which is another good reason to not train for a high amount when you will get stronger and build muscle mass, and to ensure that gjenoppfyller glycogen stores after exercise with carbohydrate.
The recommendation is therefore to train cardio and strength training separated by at least 4 hours, for example, morning + afternoon or evening, or on separate days. Will focus on endurance training strength training should be cut down to something like twice a week, will focus on strength training and muscle building cardio should be limited to something like 20-30 minutes 3-4 times a week. Will train both lilke much one must also accept that there is likely to give poorer results overall. Jack of all trades, master of none.
Excerpts from an article I have based this on, and that David Hookes pointed out in a discussion of the Guerrilla Cardio on Iform:
Concurrent Strength and Endurance Training: From Molecules to Man. Medicine & Science in Sports & Exercise. 38 (11) :1965-1970, November 2006
"Strength and endurance training produce widely diversified adaptations, with little overlap between them. Strength training typically results in increases in muscle mass and muscle strength. In contrast, endurance training induces increases in maximal oxygen uptake and metabolic adaptations that lead to an increased exercise capacity . In many sports, a combination of strength and endurance training is required to improve performance, but in some situations when strength and endurance training are performed simultaneously, a potential interference in strength development takes place, making such a combination seemingly incompatible. The phenomenon of concurrent training, or simultaneously training for strength and endurance, was first described in the scientific literature in 1980 by Robert C. Hickson, and Although work that followed provided evidence for and against it, the interference effect seems to hold true in specific situations. The the molecular level, there seems to be an explanation for the interference of strength development during concurrent training, it is now clear that different forms of exercise induce antagonistic intracellular signaling mechanisms that, in turn, could have a negative impact on the muscle's adaptive response to this particular form of training. That is, activation of AMPK by endurance exercise may inhibit signaling to the protein-synthesis machinery by inhibiting the activity of mTOR and its downstream targets. The purpose of this review is two briefly describe the problem of concurrent strength and endurance training and two examine new data highlighting potential molecular mechanisms that may help explain the inhibition of strength development when strength and endurance training are performed simultaneously. "
"Acute endurance exercise bouts have generally been found two reduce the total protein synthesis rates of mixed skeletal muscles during the exercise. This depression is transient and can lead to a temporary decrease in protein synthesis within several hours after exercise (5,12,29) . Overlap endurance exercise bouts with resistance exercise may result in impaired adaptive responses in protein synthesis and, therefore, a decrease in strength-related performance, in part, due to the suboptimal or lack of increase in muscle fiber cross-sectional areas (22 ). When performed several times a week, such combination training may be sufficient two disrupt the protein-synthesis mechanisms involved with the normal adaptation to the individual bouts of strength exercise, thus altering the long-term adaptations two training and resulting in impaired muscle - dependent strength gains. Another possibility, Although hypothetical, is that the adaptive protein synthesis resulting from either form of exercise may create some sort of cellular incompatibility in which the muscle cell needs two decide whether to grow or manage the synthesis of its metabolic machinery. "</div>
