Welcome back to Chat Sh*t Get Fit - Is It Bad For You? This week we explore combining cardio/endurance training with lifting weights and wether or not the interference effect is as scary as some may have you believe 'Is Cardio Killing Your Gains?' We take you on a data driven journey from 1980-2022 unpacking all science giving you an insight to where this fear of combing weights and cardio came from and if by 2022 the pendulum has shifted at all. Some would say it has swung too far.

By the end we come to a pretty solid conclusion and offer some key takeaways (context dependent) that you can use going forward to ensure you get the most out of your training. This involves taking a closer look at CrossFit - a modality that you could argue is inherently concurrent training. Is this a bad thing though? Well, it can be but we provide crucial information to aid in the navigation of the interference effect. 

 

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Online Personal Training With Bill & His Team - Train Primal

 

Cannonball Coffee. Great tasting and super powerful which WILL give you a boost in the gym. We spoke to Cannonball Coffee on a previous podcast and you can listen to that here to see why we are such fans. So if you want to support us in some small way and get some great coffee head to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off any order.

 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction to who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic. 

 

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Studies Mentioned

 

Interference of strength development by simultaneously training for strength and endurance

 

Concurrent Training: A Meta-Analysis Examining Interference of Aerobic and Resistance Exercises

 

Endurance Training Intensity Does Not Mediate Interference to Maximal Lower-Body Strength Gain during Short-Term Concurrent Training

 

Moderate Intensity Cycling Exercise after Upper Extremity Resistance Training Interferes Response to Muscle Hypertrophy but Not Strength Gains

 

Impact of low-volume concurrent strength training distribution on muscular adaptation

 

Differences in Lower Limb Strength and Structure After 12 Weeks of Resistance, Endurance, and Concurrent Training

 

Short biceps femoris fascicles and eccentric knee flexor weakness increase the risk of hamstring injury in elite football (soccer): a prospective cohort study

 

Development of Maximal Dynamic Strength During Concurrent Resistance and Endurance Training in Untrained, Moderately Trained, and Trained Individuals: A Systematic Review and Meta-analysis

 

Acute Effects of Concurrent High-Intensity Interval Cycling and Bench-Press Loading on Upper- and Lower-Body Explosive Strength Performance