Concurrent Training Tips

Concurrent Training Tips There are some calorie-burning advantages to combining your cardio with weight training, and an article published in the American College of Sports Medicine's Health & Fitness Journal offers some advice on how to structure such a workout to move you closer to the fitness and body transformation goals you've set for 2014.

Placing the aerobic element first might help you build greater aerobic power while optimizing post-workout energy expenditure. Hitting the weight room first is a better approach if your focus is developing muscle size, strength and power. It just depends on which goals you're emphasizing.

During the first couple of weeks, put in about 20 minutes of aerobic conditioning at approximately 60% of your maximum capacity. In the weight room, performing 3 sets of 10 to 12 reps at 60% to 70% of your one rep max (1RM), the most weight you can lift for one rep. You should be doing 6 to 10 different exercises and resting 1 to 2 minutes between sets. Rest 5 to 10 minutes between the cardio and weight training phase.

After 11 to 12 weeks, steady progress should have you doing 30 minutes of aerobic training at 70% of your capacity. In the weight room, your 3 sets are for 8 to 10 reps each at 70% to 80% of 1RM for the same 6 to 10 exercises. You can change up the order or shorten the rest interval if the routine starts to get a little stale.

True Strength Moment: The paper suggests running the treadmill or cycling on a stationary bike before or after leg day in the weight room can be counterproductive. On those occasions, try splitting up your sessions morning and evening to allow at least 6 hours of recovery between aerobic and anaerobic efforts.
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