Don’t combine running and strength training on the same day if you want a beach body, experts warn.
Sports scientists have found that concurrent training – as combining resistance training with cardio exercises is called – does bring the best results.
But only if you allow a rest period of 24 hours in between for a full recovery.
Fatigue from weight training can last several days and impair your endurance during a cardio session, according to a researchers from James Cook University in Queensland, Australia.
‘The consensus is that concurrent training is beneficial for endurance development,’ said researcher Dr Kenji Doma.
‘But we found that if appropriate recovery is not accounted for between each training mode, then it may impair endurance development.’
Strength training – also called resistance or weight training, which includes moves like dead lifts, squats, pull ups, push ups, and lunges – is known to reduce body fat, increase lean muscle mass and help the body burn calories more efficiently.
It can also increase bone density and reduce the risk of osteoporosis.
Cardio or aerobic exercise, such as walking, bicycling or swimming, can burn calories and decreases your blood pressure and boost your heart health.
Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week.
Dr Doma and his team examined people partaking in concurrent training on the same or separate days.
He said they found studies showed reduced performance by athletes, including runners and cyclists, even several days after a single resistance training session.
The physiological stress caused by a typical resistance training session of 40 to 60 minutes can continue for several days post-exercise.
But athletes made a full recovery with a 24 hour break from exercise following a typical endurance training bout.
‘We want to increase the awareness of resistance training-induced fatigue in the hope of encouraging coaches to think about aspects such as the order of the training, the recovery period, training intensity, etc,’ said Dr Doma.
‘We’re trying to limit the carry-over effects of fatigue from resistance to endurance training sessions.’
Dr Doma stressed he was not saying that concurrent training should be discontinued.
‘There are great benefits to it, but there can be some hidden dangers too. What we want to see is fatigue from resistance sessions minimised so there can be even more benefits gained.’