The researchers found that participants continued to show improvements in endurance-related performance over the entire course of the training program. Each group member performed resistance exercises for 30 minutes per day, 5 days a week, and endurance exercises for 40 minutes per day, 6 days a week. Improvements in strength, however, may be more difficult to come by, especially in later stages of training.įor example, a study published in 2006 tracked the performance developments of a group of participants performing a concurrent strength and endurance training program over the course of 10 weeks. Several studies have demonstrated improvements in performance indicators such as resting and working heart rate throughout a program featuring both resistance and aerobic exercise. In general, we can expect to see some improvements in our aerobic capacity over the course of a concurrent training program. However, athletes and hobbyists who combine both resistance and aerobic exercise in their training often run into performance-related issues as they progress through their program. While some more specialized sports require training that is heavily geared towards one end of the spectrum, most sports require some combination of both strength and endurance training for optimal performance.Įven the casual fitness enthusiast is often interested in some type of training program that simultaneously builds strength and burns fat. Should You Combine Strength and Endurance Training? The rebuilding process that takes place within the muscle following aerobic exercise does not lead to improvements in size and strength. The main takeaway here is that endurance training produces its own unique biochemical reactions within the body. Instead, aerobic exercises such as cycling or running help us to increase the muscle’s capacity to stabilize energy levels within its cells. The specific type of proteins that are broken down and rebuilt by the body following endurance training - mitochondrial proteins - are responsible for regulating energy levels in the muscle cells.įollowing endurance training, our muscles do not respond by getting bigger and stronger like with strength training. Aerobic exercise activates different networks of biochemical pathways that produce their own unique reactions and adaptions inside the muscle cells. Unlike strength training, endurance training engages different receptors within the muscle. How does endurance training affect the body’s biochemistry? Over time, this rebuilding process leads to increases in strength and size. Ultimately, the muscle responds to stimuli such as weightlifting by rebuilding itself to better handle the demands of the exercise. The body responds to this type of stimulus by breaking down damaged parts of the muscle cell and replacing them with new tissue. Resistance exercise such as weightlifting can produce significant levels of stress on the muscle, which in turn can damage the tissue within it. Strength training specifically stimulates myofibrillar proteins, which are responsible for producing contractions within the muscle. Once engaged, these proteins activate a unique network of signaling pathways within the muscle that allow the cells to respond and adapt to stimulation. Some proteins, which are commonly referred to as receptors, are specifically tasked with detecting stimuli. Various modes of exercise target and engage different types of proteins. In simple terms, our muscles are an organized collection of cells containing different types of proteins, which each have a specific function within the body.
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