Concurrent aerobic and resistance training

Many people say that one shouldn’t mix  endurance or “aerobic” exercise and resistance or weight training possibly because they think that you won’t get maximal strength or endurance gains.  There are ways to maximise the benefits if they are done in the same day or session.  Watch out for our guide next week.

Aerobics and Weight Training

Although you might think that there is nothing in common between weight training and the aerobic class in the studio, they are just two extremes of the “strength-endurance continuum” and they both involve muscular ad cardiovascular activity.  At one extreme you have high repetitions with body weight and continuous movement; at the other you have low repetitions with heavy weights and long rest periods.  The body’s adaptations are linked to the type, intensity, and number of repetitions performed.

• Endurance training leads to an increase in the proportion of slow/oxidative or Type I muscle fibres, which are high in mitochondrial content.
• Resistance training is associated with an increase in protein synthesis and hypertrophy (enlargement) of fast/glycolytic or Type II fibres.

Both aerobic and anaerobic processes contribute during intense exercise lasting from 30 s to 3 min.  Your trainer can discuss the various energy sources that your body uses, and their limitations.

In resistance training, endurance, or the maximal number of repetitions at 60% of 1RM and aerobic power improves when performing high repetitions (e.g. 20-28) for two sets, with 1 minute’s rest using light weights.  Conversely maximal strength improves more with low repetitions (e.g. 3-5 reps) for four sets with up to 3 minutes rest and higher weights.  In between these extremes would be the typical induction phase of three sets of 9-11 reps and 2 minutes rest.

The regular performance of resistance exercises and ingestion of adequate amounts of protein are needed to gain muscle strength and build muscle. The suggested dietary allowance of 0.8 g protein per kg body weight per day may be met with a normal diet. However, whey protein is often used a supplement, particularly for those aiming to gain muscle mass. With a normal diet, a fairly low amount of whey protein, about 10 g protein, is enough to support a positive net protein balance.

Research has shown that multiple sets are better than single sets for increases in maximal strength. Also there is some evidence that sets should occasionally be performed to the point of failure. This results in greater activation of muscle “motor units” and secretion of growth-promoting hormones. However, training to failure has the potential for overtraining and overuse injuries.

Preparatory Phase

In the first phase the goals will usually be to improve four levels of power (general, strength, endurance, and reactive explosion); to achieve some weight loss and lower blood pressure; to improve endurance; and to increase flexibility.

• We will use some basic assessments of performance, including the bench press; T-bar row; muscular endurance and flexibility at the start and at Weeks 5, 10, 18 and 30. No maximal lifts are needed to do this.
• Exercise will be varied and periodized (i.e. adapted to your progress).
• Types of exercise range from body weight; exercise bands; medicine ball; cable machines; stack-loaded machines; free weights (e.g. dumbbells and barbells, weight plates, and kettle bells); the Swiss Ball, BOSU trainer, balance and agility exercises; to boxing and circuit training.

Over a six month period you may progress through these stages:

• Psychological: develop goals and drive; improve concentration and mental skills; positive imagery.
• Strength: anatomical and neuromuscular adaptation; hypertrophy, strength, conversion to power.
• Endurance: general aerobic endurance; specific endurance (e.g. high intensity interval training); constant endurance.
• Speed: develop fundamental skills; agility and quickness.
• Nutrition: balanced nutrition (protein after workouts) months 1-3; high protein, lower carbs, moderate fat (months 4-6).

After this phase, which might last 4-6 months in total, we can consider improving fundamental skills (e.g. performing complex lifts like the “clean”); train in fatigue situations; improve power movements; and increase range-of-motion (ROM) and sport-specific or competitive training.

Many factors affect the response to training, for example:

• Range of motion
• Number of repetitions and sets
• Load magnitude and duration of each repetition – time under tension
• Rest interval both between repetitions and in-between sets
• Number of interventions/week and duration of training period
• Muscular failure and recovery time.

The length of the rest interval is based on the training goal.

• When training for strength, heavier loads are lifted and the rest interval between might be as long as 3-5 minutes.
• When training for muscular power, a minimum of 3 minutes rest is allowed between sets of repeated almost maximal effort movements.
• When training for muscular hypertrophy (size), shorter rest intervals of 30-60 seconds between sets are associated with higher acute increases in growth hormone.

Body fat reduction

In addition to aerobic or endurance training, strength training may be of surprising benefit to overweight individuals.

• An increase in glucose uptake by muscle leads the pancreas to secrete less insulin and more glucogen.
• Muscle growth leads to an improvement in whole-body metabolism associated with an increase in fatty acid beta-oxidation in liver, the production of ketone bodies, and the resolution of hepatic steatosis, and promotes lipolysis in adipocytes.