Ah, the age old question! You get to the gym, lace your trainers up, grab your water and your towel and head to the gym floor. But there’s so many machines….where do you start? Most people don’t have time to slog it out at the gym five days a week, and switch between upper, lower, and cardio, so how do you fit it all in, AND make sure you get the benefits of both?
Scientists used to think that it was all dependant on how tired you are; if you go for a 5K run first, you won’t be able to lift as much because of the lactic acid build up and general fatigue. But what about sports people who need to be fast, powerful and explosive, all at the same time?
Simple. It’s all down to enzymes. Research has shown that when completing exercise, either cardio or weight training, a protein called AMP Kinase is released. This protein determines whether a workout session will be set to produce hypertrophy (bigger muscles) or increased cardiovascular function. Unfortunately, it can’t do both! Dependant on which activity is completed first, the sequence of cellular activation determines whether AMP Kinase is activated to produce bigger guns, or increased cardio function. But this means that you can’t do cardio and weights in the same day, right? True, if you’re training for a 10K or a bodybuilding competition. But most people kind of just want to look good and feel healthy. This isn’t to say there will no benefit whatsoever to you doing both on the same day, the effect just won;t be as substantial. So what’s the answer?
It’s easy to build in a small amount of cardio into every workout, just by putting it in your warm up. Ideally you should be aiming to get the blood pumping at an above average heart rate for a least 5 minutes before picking up anything heavy, and you can always finish your workout with a hardcore four minute High-Intensity Tabata style row (20 seconds all out rowing, followed by 10 seconds rest, and repeat seven more times, completed three times a week). Researchers at the McMaster University, Ontario, have found this to have a similar health benefits as people who do moderate exercise for up to an hour a day.
If you’re doing sport specific training, and want to be fast, strong, explosive, and be able to keep going for a whole match/game/bout, it’s best to warm up properly, then do weights and plyometrics on one day, and cardio on another. If there’s not enough time to split up your workouts in that way, a good bit of High Intensity Interval Training, like the Tabata round above, will definitely give your cardio system something to think about! For help, advice or training in weightlifting or Sports Specific training, feel free to drop me an email to firstname.lastname@example.org, or use our contact form.