Here is a study which concludes that it does not matter whether one carries
out strength or endurance exercises before or after one another, in direct
contrast with findings by many Russian and US exercise scientists and
athletes. In other words, any athlete who may need to use a balance of
endurance and strength training, it really does not matter if a 30 minute
running session precedes the strength training session.
The conclusions drawn by the authors seem suggest that this finding is
universally true, something that might well be quoted by popular fitness
writers and thus convince the general fitness public and athletes that one
can mix one's exercise methods quite randomly without affecting one's
progress. If I remember correctly, this research team is much the same as
that which concluded that one set training is just as effective as multiple
set training.
In the light of other research that you may have read, would anyone care to
comment on this study (the full article appears on the website below)? No
details of the strength training regime were quoted, in case anyone wishes to
know that information. A major aspect lacking from this type of research is
that the SCOPE and LIMITATIONS were not stated, something that all new
researchers are constantly reminded about.
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ARTICLE:
"Regardless of the order of strength and aerobic activities in a session,
exercisers make similar fitness gains with similar exercise effort"
Wayne L. Westcott & Rita La Rosa Loud
South Shore YMCA decided to conduct testing in its small exercise center
where it runs introductory fitness programs for previously inactive
individuals, including seniors and overweight adults. . . Each one-hour
class includes 25 minutes of strength training (12 machines) and 25 minutes
of aerobic activity (treadmill and stationary cycle). Classes consist of six
participants and two instructors, which enables instructors to train about
150 new members every session (four per year). Sessions last 10 weeks, with
fitness and body composition assessments administered during the first and
final weeks of class.
Four separate studies were conducted to determine the effects of prior
endurance exercise on strength development. In each 10-week study, subjects
were randomly assigned to perform strength-training exercises before
endurance exercise (strength-first group) or to perform endurance exercise
before strength training (endurance-first group). Each study compared
strength gains in a major muscle group (quadriceps, pectoralis major,
latissimus dorsi, deltoids) for the strength-first and endurance-first
groups. There was essentially no difference in strength development between
the subjects who did strength training first and those who performed
endurance exercise first.
Because the studies did not reveal any differences due to activity order, the
exercise components can be arranged with respect to personal preferences and
practical considerations.
From: http://www.fitnessworld.com/library/strength/strength0599.html
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Dr Mel C Siff
Denver, USA
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