You CAN Combine Cardio & Weights (and Should)
Summary
TLDRThis video explores the health benefits of combining cardio and resistance training, dispelling the myth that cardio hinders muscle growth. It reviews studies from the 1980s to recent meta-analyses, showing that moderate amounts of both exercises do not compromise strength or muscle gains. The video also discusses the impact of high-intensity interval training (HIIT) versus continuous training on muscle fibers and suggests that separate sessions for cardio and resistance training might be more beneficial, especially for trained individuals. It emphasizes the importance of context, volume, and individual experimentation to optimize training programs.
Takeaways
- 🏃 Cardiovascular fitness is strongly correlated with lowering all-cause mortality, and a higher VO2 max is associated with a lower mortality risk.
- 🏋️♂️ Resistance training preserves fast twitch fiber contractile functionality and is also associated with lowering all-cause mortality, though to varying degrees.
- 🔬 Combining cardio and resistance training likely has added health benefits, with a 2019 meta-analysis showing a 40% decrease in risk of all-cause mortality compared to 21% with resistance training alone.
- 🤔 The concern that cardio might 'kill' muscle and strength gains has been a topic of debate, but updated research suggests that this is not as significant a concern as once thought.
- 📚 The interference effect, which suggests that cardio impairs strength and muscle gains, originated from a 1980s study by Hixson, but it was based on extreme training frequencies.
- 📉 A 2012 meta-analysis found that combining cardio and resistance training produced lower magnitudes of strength and muscle growth, but the conditions were not as extreme as the original Hixson study.
- 🔄 The idea that cardio training inhibits the anabolic response from resistance training is not supported by human studies, which show that signaling pathways are complex and not mutually exclusive.
- 💪 Recent meta-analyses indicate that combining cardio and resistance training does not lead to lower strength and muscle growth, even in trained individuals.
- 🚴♂️ Power adaptations may be compromised when combining cardio and resistance training, suggesting that for those interested in explosive movements like Olympic lifting, the interference effect could be more pronounced.
- 🔄 The type of cardiovascular training (high-intensity interval training or continuous training) does not seem to impact muscle or strength gains when combined with resistance training, according to updated research.
- 🤸♂️ There is a suggestion that high-intensity interval training might compromise fiber growth when combined with resistance training, but this is not consistent with whole muscle hypertrophy and should be interpreted with caution.
- 📈 It may be more favorable to perform cardio and resistance training in separate sessions, especially for trained individuals, to maximize strength and muscle gains.
- 🚴♀️ Both running and cycling are suitable forms of cardio to combine with resistance training, with no significant difference in their impact on muscle and strength gains.
- 🧘♂️ Other factors such as nutrition, sleep, and stress levels are important in minimizing any potential interference effect when combining cardio and resistance training.
- 🧑🔬 Encouragement for individuals to experiment and find what works best for them in terms of combining cardio and resistance training is advised.
Q & A
What are the health benefits of combining cardio and resistance training according to the updated scientific literature?
-The updated scientific literature suggests that combining cardio and resistance training likely has added health benefits. A 2019 meta-analysis found that while resistance training alone was associated with a 21% decrease in the risk of all-cause mortality, combining cardio with resistance training was associated with a 40% decrease in the risk.
Is there a concern that cardio might interfere with muscle and strength gains?
-There has been a concern that cardio might interfere with muscle and strength gains, but the updated scientific literature indicates that cardio doesn't interfere with muscle and strength gains as much as once thought. The interference effect may become more pronounced in highly trained individuals, but for most people, combining cardio with resistance training does not compromise muscle or strength gains.
What was the origin of the interference effect theory?
-The interference effect theory, which suggests that cardio might 'kill' gains, originated from a study by Hixson in the 1980s. In this study, a combined group performing both strength and endurance training showed lower squat strength gains than a strength-only group.
What does the 2012 meta-analysis suggest about the interference effect of cardio on resistance training?
-The 2012 meta-analysis combined data from all current studies up to that time and found that when compared to resistance training only, combining cardio and resistance training did produce lower magnitudes of strength and muscle growth, suggesting some level of interference effect.
How do animal studies and human studies differ in their findings regarding the interference effect of cardio on resistance training?
-Animal studies support the idea that cardio training produces an intracellular signaling response that directly inhibits the anabolic response from resistance training. However, human studies fail to support this, demonstrating that these signaling pathways are complex and not mutually exclusive.
What does the updated meta-analysis from 2022 say about the impact of combining cardio with resistance training on muscle growth?
-The 2022 meta-analysis found that whole muscle growth was unimpacted by combining cardio with resistance training, indicating that the interference effect might not be as significant as previously thought.
How do power adaptations compare when combining cardio and resistance training?
-Power adaptations, such as those needed for sprinting, jumping, or explosive lifting, are more likely to be compromised when combining cardio and resistance training. Both the 2012 and one of the updated 2022 meta-analyses indicate that power gains can be notably diminished with combined training.
What are the differences between high-intensity interval training (HIIT) and continuous training in terms of cardiovascular adaptations?
-High-intensity interval training (HIIT) alternates between periods of intense exercise and less intense recovery periods, while continuous training involves exercising at a steady intensity for a duration. Both improve cardiovascular fitness, but the precise adaptations likely differ, with a potential emphasis on continuous training for better endurance adaptations in the long term.
What does the meta-analysis suggest about the impact of HIIT versus continuous training on muscle fiber growth when combined with resistance training?
-One of the meta-analyses found that combining HIIT with resistance training compromised fast and slow twitch fiber growth compared to resistance training only. However, when combining continuous training with resistance training, fiber growth was not compromised, suggesting that the mode of cardio might influence muscle fiber adaptations.
What is the recommendation for individuals who have to perform cardio and resistance training in the same session?
-If individuals have to perform cardio and resistance training in the same session, it is recommended to perform resistance training first before cardio to avoid the fatigue from the cardio session impairing the effort and stimulus during resistance training.
What considerations should be made regarding the mode of cardio when combining it with resistance training?
-The mode of cardio, such as running or cycling, does not seem to change the results regarding the interference effect. Both running and cycling are fine to combine with resistance training, although running involves higher muscle damage, which might be a consideration with high volumes of aerobic training.
What is the final advice for individuals looking to combine cardio and resistance training?
-The final advice is to not be afraid of experimenting and finding what works for them. It's also recommended to perform cardio and resistance training in separate sessions if possible, and to focus on factors like nutrition, sleep, and stress levels to minimize any potential interference effect.
Outlines
🏋️♂️ Health Benefits of Combined Cardio and Resistance Training
This paragraph explores the health benefits of combining cardiovascular (cardio) and resistance training. It discusses how cardiovascular fitness is linked to lower all-cause mortality and how resistance training can preserve fast twitch fiber functionality. A 2019 meta-analysis is highlighted, showing that combining these two types of training can lead to a significant reduction in all-cause mortality risk. The paragraph also addresses the concern that cardio might hinder muscle and strength gains, referencing an older study by Hixson from the 1980s that suggested an interference effect. However, more recent research indicates that this effect might be less pronounced than previously thought, especially when training is not overly extreme.
🤔 Debunking the 'Cardio Kills Muscle' Myth and Power Adaptations
This section delves into the myth that cardio training negatively impacts muscle and strength gains. It reviews a 2012 meta-analysis and a 2022 study, which suggest that combining cardio with resistance training does not compromise muscle or strength growth. The paragraph also discusses the potential signaling response from cardio training that may inhibit anabolic responses from resistance training, but notes that human studies do not support this theory. Furthermore, it touches on the impact of cardio on power adaptations, with studies indicating that combining cardio with resistance training might diminish gains for those involved in explosive activities like Olympic lifting. The discussion also includes the effects of high-intensity interval training (HIIT) versus continuous training on muscle fiber growth and the importance of considering the type of cardio being performed.
🚴♂️ Optimal Strategies for Combining Cardio and Resistance Training
The final paragraph provides advice on how to best combine cardio and resistance training. It mentions that while updated meta-analyses show no significant interference effect when combining the two types of training, it might be more beneficial for trained individuals to perform them in separate sessions. The paragraph also suggests that performing resistance training before cardio in the same session could be preferable to avoid fatigue from cardio impairing resistance training performance. It addresses the type of cardio, such as running and cycling, and notes that both are fine based on the studies analyzed. The paragraph concludes by encouraging individuals to experiment and find what works best for them in terms of training routines, emphasizing the importance of factors like nutrition, sleep, and stress management in minimizing any potential interference effects.
Mindmap
Keywords
💡Cardiovascular Fitness
💡Resistance Training
💡All-Cause Mortality
💡Interference Effect
💡High-Intensity Interval Training (HIIT)
💡Continuous Training
💡Muscle Hypertrophy
💡Fatigue
💡Overtraining
💡Power Adaptations
💡Moderate Volumes
Highlights
Cardiovascular fitness has strong correlations with lowering all-cause mortality.
A higher VO2 max is associated with a lower mortality risk.
Resistance training helps preserve fast twitch fiber functionality and is associated with lower mortality.
Combining cardio and resistance training likely provides added health benefits.
A 2019 meta-analysis shows a 40% decrease in mortality risk with combined training.
The concern that cardio may kill muscle and strength gains is assessed.
The interference effect theory originated from a 1980s study by Hixson.
The 2012 meta-analysis found lower strength and muscle growth with combined training.
Speculations about cardio inhibiting anabolic response from resistance training are discussed.
Updated research shows no significant interference of cardio with muscle and strength gains.
For trained individuals, combining cardio and resistance training does not compromise gains.
Power adaptations may be compromised when combining cardio and resistance training.
High-intensity interval training (HIIT) and continuous training both improve cardiovascular fitness.
Combining HIIT or continuous training with resistance does not compromise muscle or strength gains.
Fiber growth data suggests HIIT may compromise growth, but this is not conclusive.
It may be more favorable to perform cardio and resistance training in separate sessions.
If combined in one session, resistance training should be performed before cardio.
Running and cycling are both acceptable forms of cardio for combination training.
Experimentation and personalization are encouraged for optimal training outcomes.
Transcripts
in this video we're examining the
updated scientific literature on the
health benefits of combining cardio and
resistance training whether cardio kills
muscle and strength gains and advice
about how to go about combining cardio
and resistance training
[Music]
cardiovascular fitness tends to have
strong correlations with lowering
all-cause mortality a 2018 cohort study
found a higher VO2 max was associated
with lower mortality risk resistance
training also provides health benefits
and can help preserve fast twitch fiber
contractile functionality something
aerobic training may not be as effective
for resistance training also has been
associated with lowering all cause
mortality to varying degrees overall
combining cardio and resistance training
likely has added benefits a 2019
meta-analysis indicates resistance
training alone was associated with a 21
decrease in risk of all cause mortality
while cardio plus resistance training
was associated with a 40 decrease in
risk of all cause mortality however many
have the concern that cardio kills
muscle and strength adaptations let's
assess if this is really a concern
traveling back to the 1980s a study by
Hixson seems to be the origin of the
interference effect the idea cardio
kills games Dr Hixson had a strength
Group Training their lower body five
times a week an endurance group
performed cardio six times per week and
a combined group that performed both the
strength and endurance training after 10
weeks the combined groups or lower squat
strength gains than the strength group a
major consideration is the training was
quite extreme subjects lifted five times
a week and performed cardio six days a
week the fact that combined groups saw a
decrease in their strength Midway
through the study May allude to them
being over trained what has the research
on combining cardio and resistance
training found since in 2012 a
meta-analysis combined the data of all
the current studies up to that time and
found when compared to resistance
training only combining cardio and
resistance training did produce lower
magnitudes of strength and muscle growth
many of the studies in this analysis
were not as Extreme as the Hixson study
involving more typical resistance and
cardio training frequencies so at face
value this 2012 study would seem to
confirm the interference effect cardio
impaired gains there are also
speculations that cardio training
produces an intracellular signaling
response that directly inhibits the
anabolic response from resistance
training but the research has progressed
since
[Music]
speculation that cardio produces a
signaling response that directly
inhibits the anabolic response from
resistance training animal studies
support this human studies fail to
support this and demonstrate that these
signaling pathways are complex and not
mutually exclusive as for the long-term
research a recent meta-analysis combined
the data from the updated literature and
found that combining cardio and
resistance training did not lead to
lower strength and muscle growth versus
resistance training only importantly a
subgroup analysis on the studies on
trained individuals did not change
things muscle and strength gains were
not lowered when combining cardio and
resistance training for them another
2022 meta-analysis likewise found whole
muscle growth was unimpacted by
combining cardio with resistance
training so the updated scientific
literature indicates cardio doesn't
interfere with muscle and strength gains
as much as once thought rather
adaptations essentially are not
compromised
by no means am I saying cardio training
will never ever impact muscle and
strength context matters most of the
studies included in the new
meta-analysis involved pretty moderate
amounts of cardio and resistance
training cardio training for two to four
times a week for 20 to 45 minutes a
session with resistance training for two
to four times a week with three to four
exercises per muscle group for a few
sets each so it's under these conditions
cardio training has little impact on
muscle and strength gains under more
extreme conditions things almost
certainly change prepping for a
bodybuilding competition while also
prepping for a marathon probably
involves the interference effect
following David Goggins running and
cycling routine while prepping for a
power lifting meet probably involves the
interference effect too remember the
1980 Hixson study alludes to this high
frequency cardio and resistance training
impaired squat strength gains another
consideration is your resistance
training experience we mentioned in one
of the 20 2022 meta-analyzes a subgroup
analysis on trained individuals still
indicated combining cardio with
resistance training did not compromise
muscle and strength gains yet these
trained individuals were mostly not
highly trained as hypothesized in the
2017 review the interference effect may
become more pronounced in highly trained
individuals as a final point for this
section we've only been discussing
muscle and strength gain so far but for
those interested in power adaptations
the 2012 meta-analysis as well as one of
the updated 2022 meta-analyzes indicate
power adaptations are quite known to be
compromised when combining cardio and
resistance training so if you're someone
who Sprints jumps or performs Explosive
Lifting like Olympic lifting there's a
good chance combined cardio training
will notably diminish your gains with
these things
cardiovascular training can generally be
classed as high intensity interval
training or continuous training high
intensity interval training alternates
between periods of intense exercise with
less intense recovery periods continuous
training involves exercising at a steady
intensity for a duration both will
generally improve your cardiovascular
fitness but the precise adaptations
likely differ between them as detailed
in this article
from a long-term perspective combining
both with perhaps a disproportionate
emphasis on continuous training
ultimately probably produces overall
better endurance adaptations
nevertheless some may be wandering from
a muscle and strength gain perspective
is it better to perform high intensity
interval training or continuous training
in the updated meta-analyzes mentioned
both high intensity interval training
and continuous training were involved in
the various studies and we know the
results indicated combining these things
with resistance training didn't
compromise muscle or strength gains
however quite interestingly one of the
meta-analyzes found that when looking at
fast and slow twitch fiber growth
specifically combining high intensity
interval training with resistance
training did compromise growth versus
resistance training only this wasn't the
case when combining continuous training
with resistance training slow and fast
Stitch fiber growth was similar in this
case to resistance training only this is
paradoxical since the same meta-analysis
found with whole muscle hypertrophy
neither high intensity interval trading
nor continuous training compromised
gains how can whole muscle size be
unimpacted by combining high intensity
interval training or continuous training
with resistance training but fiber
growth is impaired by combining high
intensity interval training specifically
with resistance training this is a
common problem in the research muscle
fiber growth measurements don't always
agree or strongly correlate with whole
muscle hypertrophy changes and I believe
we should be cautious of the muscle
fiber growth data to assess this
biopsies must be taken and they can only
look at a very small number of muscle
fibers so it's not always representative
of all muscle fibers on top of this if
you take multiple biopsies from the same
person the size of their slow and fast
pitch fibers can vary quite a bit this
can render the measurement unreliable
since different biopsies are taken
before and after a study to measure the
growth of the muscle fibers as a result
I would not use this data to demonstrate
high intensity interval training
specifically can kill muscle growth the
overall evidence still indicates whole
muscle hypertrophy isn't compromised by
adding either high intensity interval
training or continuous training again
the context of these studies matter
moderate volumes of resistance and
cardio training were mainly involved
there is a case to me made that high
intensity interval training is more
fatiguing than continuous training so
with more extreme volumes of training an
individual may prefer more continuous
training to keep recovery in check
we've yet to discuss whether a person
should perform cardio and resistance
training in the same session or in
separate training sessions the updated
meta-analyzes involves studies
performing cardio and resistance
training in the same session as well as
different sessions and given the overall
analyzes indicated no interference
effect this data might suggest it does
not matter if cardio is performed in the
same or different session however if we
isolate studies done on trained
individuals and then perform an analysis
on performing the cardio in the same or
different sessions which was done by a
different 2021 meta-analysis strength
gains are lowered when performing cardio
in the same session but not when
performing it in different sessions
muscle hypertrophy measures won't
assessed with this analysis but I
presume performing cardio and resistance
training in different sessions is
probably going to be more favorable
overall for trained folks so if it's
practical for you I would recommend it
if you have no choice but to perform
cardio and distance training in the same
session I'd recommend performing your
resistance training first before cardio
since if you do the reverse of this
fatigue from the cardio session has an
increased likelihood of impairing the
energy effort and thus stimulus you can
produce with resistance training we also
haven't discussed the mode of cardio the
two most common being running and
cycling the updated meta-analyzes
involve studies using both cycling and
running and subgroup analyzes on either
of these did not change the results
suggesting both cycling and running are
fine now running involves higher muscle
damage than cycling and this could be an
issue if you're performing High volumes
of aerobic training but with moderate
volumes of overall training it's
probably not an issue as implicated by
the updated meta-analyzes it's also
worth mentioning your body does produce
adaptations that make you resilient to
muscle damage turn the repeated bow
effect so the awful amount of damage
you'll experience from running should
decrease over time ultimately I do
encourage individuals to experiment and
find what's suitable for them
[Music]
combining cardio and resistance training
can provide tremendous health benefits
as nicely described by the folks over at
Stronger by science the interference
effect is becoming less scary by the day
updated meta-analyzes fail to observe
muscle and strength are interfered with
additional cardio training now modular
overall volumes of training were largely
used in the studies and subjects were
far from highly trained its presumable
higher overall volumes of training and
being highly trained increases the
probability of the interference effect
occurring yet I am skeptical even in
these situations that the interference
effect would be as large as a lot of
people think it would be if it's
practical it's probably more favorable
to perform cardio and resistance
training in separate sessions remember
things like nutrition sleep and stress
levels are important dialing these
things in will presumably lower the
magnitude of any potential interference
effect lastly I do encourage individuals
to not be afraid of experimenting around
and figuring out what works for them
if you'd like to support the house of
hypertrophy consider checking out Alpha
progression a truly unique and advanced
fitness app I've partnered up with you
can add your own program or use their
custom workout generator that produces
excellent programs you can paradise reps
and reserves and sets and schedule
deload weeks the custom workouts can
still be edited to your liking workouts
can be tracked live and the app
generates solid progression
recommendations across sessions it has a
clean design with a database of more
than 450 exercises with great text and
video tutorials aesthetic graphs can
track virtually any measure across time
like bench press strength number of
workouts a week body weight and even set
numbers per muscle group and
circumference measures of body regions
the link in the comments and description
takes you to the app and by using this
link you'll have two weeks free of all
its features plus 20 off a yearly or
monthly subscription if you do purchase
the app House of hypertrophy will get 50
so this sincerely helps support these
free videos thank you finally I have a
free Ultimate Guide to bench pressing
ebook that covers these areas feel free
to get it in the link in the comments
and description
[Music]
Weitere ähnliche Videos ansehen
Tăng cơ kém, vì LƯỜI CARDIO! #misstramfitnesspodcast 54
The Literal Most Powerful Exercise for Shrinking Visceral Belly Fat (legit evidence)
How To STOP Cardio From Killing Your Gains (3 WORST Mistakes You’re Making)
The Literal Most Effective Exercise for Reducing Visceral Belly Fat
The Worst Cardio Mistakes Everyone Makes For Fat Loss (Avoid These)
The BEST Way To Train & Eat To BUILD MUSCLE & BURN FAT | Stan Efferding
5.0 / 5 (0 votes)