You CAN Combine Cardio & Weights (and Should)

Summary

This 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.