Tuesday, June 22, 2010

Cardio, Resistance and Molecules...

Have you ever wondered what, exactly, happens to your muscles during your workout? And do you know that cardio and resistance training affect your muscles in fundamentally different ways? It’s true. In fact, how you train – cardio or lifting weights – determines if you grow.

A new study sought to test the effects of repeated sprinting and repeated resistance exercise on how muscle tissue adapts in people. Researchers had a small group of men do a one-repetition maximum (1RM) leg extension. Participants were randomly assigned to groups that either performed resistance exercise followed by sprints or vice versa. Researchers took various measurements 15 minutes and three hours after each workout session.

The results showed that repeated sprinting before weightlifting can interfere with the signals generated by weight training. Put simply, the signals generated from doing too much cardio can interfere with the signaling generated by lifting heavy weights. In this way, cardio can stop you from growing muscle.

So here’s your FUSION FACTOID: You need cardio – make no mistake – but doing too much too soon can kill your muscle gains. The solution? Try to do your cardio and weight sessions as far apart as possible to avoid signal interference. If you can’t do that, taper down the intensity near the end of your cardio session in anticipation of your heavy lifting session. Doing this well before the two-minute cooldown period will help ensure minimal signal interference.


Source: Coffey VG, Jemiolo B, Edge J, et al. Effect of consecutive repeated sprint and resistance exercise bouts on acute adaptive responses in human skeletal muscle. Am J Physiol Regul Integr Comp Physiol. 2009 Nov;297(5):R1441-51. Epub 2009 Aug 19.


Anonymous said...

hello there and thank you for your info – I've definitely picked up something new from right here. I did however expertise several technical issues using this web site, as I experienced to reload the site lots of times previous to I could get it to load correctly. I had been wondering if your web host is OK? Not that I am complaining, but sluggish loading instances times will often affect your placement in google and can damage your high-quality score if ads and marketing with Adwords. Anyway I'm
adding this RSS to my e-mail and can look out for a lot more
of your respective interesting content. Make sure you
update this again very soon.


My web site; turbo force muscle

Anonymous said...

I was able to find good info from your blog articles.

my web-site; pearl x reviews