1. #1
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default Type of Cardio you do and when can influence your results

    How the type of cardio you do (and when) can influence your results.
    -
    There's good evidence indicating the interference effect is local [2, 3]. Lower body dominant cardio (specifically, running and cycling) doesn't interfere with upper body muscle development. So one effective way to program your cardio is by having lower-body dominant cardio after your upper body training. Based on the same theory, you can also consider upper body-dominant cardio (e.g. battle ropes) after lower body training.
    -
    This way, you can minimize the interference effect while doing cardio and lifting weights in the same session. If you do full-body workouts, you can plan lower-body based cardio on days in which you train your legs with lower volumes.
    -
    References:
    1. Robineau, Julien, et al. "Specific training effects of concurrent aerobic and strength exercises depend on recovery duration." The Journal of Strength & Conditioning Research 30.3 (2016): 672-683.
    2. Blagrove, R. (2014). Professional Strength and Conditioning, 32, 13-20.
    3. Wilson, Jacob M., et al. "Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises." The Journal of Strength & Conditioning Research 26.8 (2012): 2293-2307.
    -
    Thanks jimbosmith316 thanked for this post
    Likes jimbosmith316, Beti ona liked this post
     
    Get It Done!

  2. #2
    MuscleChemistry Board Certified MD
    jimbosmith316's Avatar
    Join Date
    Apr 2014
    Location
    Georgia
    Posts
    2,451
    Rep Power
    2147486108

    Default

    Quote Originally Posted by drtbear1967 View Post
    How the type of cardio you do (and when) can influence your results.
    -
    There's good evidence indicating the interference effect is local [2, 3]. Lower body dominant cardio (specifically, running and cycling) doesn't interfere with upper body muscle development. So one effective way to program your cardio is by having lower-body dominant cardio after your upper body training. Based on the same theory, you can also consider upper body-dominant cardio (e.g. battle ropes) after lower body training.
    -
    This way, you can minimize the interference effect while doing cardio and lifting weights in the same session. If you do full-body workouts, you can plan lower-body based cardio on days in which you train your legs with lower volumes.
    -
    References:
    1. Robineau, Julien, et al. "Specific training effects of concurrent aerobic and strength exercises depend on recovery duration." The Journal of Strength & Conditioning Research 30.3 (2016): 672-683.
    2. Blagrove, R. (2014). Professional Strength and Conditioning, 32, 13-20.
    3. Wilson, Jacob M., et al. "Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises." The Journal of Strength & Conditioning Research 26.8 (2012): 2293-2307.
    -
    Great read!

    Sent from my SM-N950U using Tapatalk
     

  3. #3
    Musclechemistry Board Certified Member Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Location
    Kentucky
    Posts
    5,663
    Rep Power
    2147489318

    Default

    Have to keep heart healthy no matter what.
    Get It Done!

  4. #4
    MuscleChemistry Vet Board Certified Psy.D

    Join Date
    Sep 2014
    Location
    PUNJAB
    Posts
    300
    Rep Power
    2147483957

    Default

    Exactly that's wat makes me run every day 6 km
     

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in