Another question answered to avoid spreading myths
Are you committed to working out at the gym and following a healthy diet? Fantastic! This dedication is critical to achieving what you set out on day one. However, an adjustment is welcome so as not to have to recalculate the program. So the question arises: does aerobics and weight training in a single session hinder hypertrophy?
html[data-range=”xlarge”] figure image img.img-076ba8c5a3a5602b2d408399e3e140d790vwhl6r { width: 774px; height: 435px; }HTML[data-range=”large”] figure image img.img-076ba8c5a3a5602b2d408399e3e140d790vwhl6r { width: 548px; height: 308px; }HTML[data-range=”small”] figure image img.img-076ba8c5a3a5602b2d408399e3e140d790vwhl6r, html[data-range=”medium”] figure image img.img-076ba8c5a3a5602b2d408399e3e140d790vwhl6r { width: 564px; height: 317px; }HTML[data-range=”small”] .article__image-embed, html[data-range=”medium”] .article__image-embed {width: 564px; margin: 0 automatic 30px; }
The answer to the mix of aerobics and strength training in one workout
“Studies indicate that doing one type of training can negatively impact gains relative to the other. On the other hand, doing aerobics and weight training in the same training session does not negatively affect overall muscle hypertrophy. But, depending on the intensity (volume x load) of training and aerobics, it can generate negative effects on hypertrophy”, says the personal trainer Fernando Dragão.
Fernando then explains that glycogen (energy) is the “fuel” of our muscles, i.e. if there is not enough of it, the muscles do not work as expected during exercise and can even cause injuries.
“For this reason it is not interesting to do aerobic (cardio) activity before or during weight training. Protein synthesis is essential for building muscle mass. It occurs after a training session during the muscle recovery period,” adds l ‘educator.
Other indications
Therefore, Dragão clarifies that the ideal is to do aerobics at a specific time and then do weight training hours later. Another option is to do aerobics and weight training every other day.
“Depending on your strategy and your availability of time with a good strategy, you can do it before or after training or in a distribution (morning x afternoon x evening),” he suggested.
Final word
“If you want muscle hypertrophy of the lower and upper extremities, avoid training (HIIT) and high intensity aerobics. Especially leg training. If your goal is to increase muscle mass and define the muscles, you should perform weight training combined with aerobic training”, concludes Fernando Dragão.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
