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.

Outlines

00:00

🏋️‍♂️ 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.

05:02

🤔 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.

10:03

🚴‍♂️ 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.

Keywords

💡Cardiovascular Fitness

Cardiovascular fitness refers to the ability of the heart, lungs, and circulatory system to supply oxygen to the muscles during sustained physical activity. In the video's context, it is emphasized that cardiovascular fitness has strong correlations with lowering all-cause mortality, meaning that improved cardio fitness can lead to a reduced risk of death from any cause. The script cites a 2018 cohort study that found a higher VO2 max, a measure of cardio fitness, was associated with a lower mortality risk.

💡Resistance Training

Resistance training is a form of exercise that involves working against an external force to build muscle strength, endurance, and size. The video discusses how resistance training can provide health benefits, such as preserving fast twitch fiber contractile functionality, which is important for explosive movements and muscle power. It also mentions that resistance training has been associated with lowering all-cause mortality.

💡All-Cause Mortality

All-cause mortality is a term used to describe the total number of deaths from any cause within a specific population during a given time period. The video script highlights that both cardiovascular fitness and resistance training are associated with a decrease in all-cause mortality, indicating that these types of exercises can contribute to a longer and healthier life.

💡Interference Effect

The interference effect is a concept that suggests combining certain types of exercise, such as cardio and resistance training, might negatively impact the benefits of one or both. The script references a study from the 1980s by Hixson that proposed the idea that cardio could 'kill gains' in strength and muscle adaptations. However, the video goes on to discuss how more recent research has challenged this idea.

💡High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a form of cardio exercise that alternates between periods of intense exercise and less intense recovery periods. The video mentions a meta-analysis that found combining HIIT with resistance training did not compromise muscle or strength gains, which counters the idea that cardio negatively interferes with resistance training adaptations.

💡Continuous Training

Continuous training involves exercising at a steady intensity for a prolonged duration. The video script contrasts this with high-intensity interval training and notes that both types of cardio can be incorporated with resistance training without compromising muscle or strength gains, according to updated scientific literature.

💡Muscle Hypertrophy

Muscle hypertrophy is the increase in muscle fiber size, which results in increased muscle mass and strength. The video discusses how recent meta-analyses have found that combining cardio with resistance training does not lead to lower strength and muscle growth versus resistance training only, suggesting that the interference effect may not be as significant as previously thought.

💡Fatigue

Fatigue in the context of exercise refers to a state of reduced capacity to perform physical activity due to tiredness or exhaustion. The video script suggests that performing resistance training before cardio in the same session can help avoid fatigue from the cardio session, which could impair the effectiveness of resistance training.

💡Overtraining

Overtraining occurs when exercise intensity or volume is too high, leading to a decline in performance and potential health issues. The script mentions that the interference effect might have been observed in earlier studies due to overtraining, where subjects performed very high volumes of both cardio and resistance training.

💡Power Adaptations

Power adaptations refer to improvements in physical performance related to power, such as sprinting, jumping, or explosive lifting. The video notes that power adaptations may be compromised when combining cardio and resistance training, suggesting that individuals focused on power sports might see diminished gains from adding too much cardio.

💡Moderate Volumes

Moderate volumes in the context of exercise refer to a balanced amount of training that is neither too little to see progress nor too much to cause overtraining or interference effects. The video emphasizes that the studies showing no negative interference from combining cardio and resistance training involved moderate volumes, suggesting that this balance is key to avoiding negative impacts on muscle and strength gains.

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

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