Styrka+cardio samma dag?

[buck3tt]

Hej, är det "optimalt" med dessa två samma dag? Ifall man vill slimma sig lite?

Menar typ kanske 10-20 min intervaller eller dylikt efter styrkepasset, eller borde man ha separerade dagar?

Tack på förhand.

[King Grub]

Det går utmärkt, både före eller efter styrketräningen.

[Grans]

Skulle hellre ha på samma dag och använda de övriga dagarna för se till att få ordentligt med vila

[tlk]

Beroende på hur du kör din styrka så kan du med fördel lägga cardion innan om du nu ska köra på samma dag så att styrketräningen inte stör din prestation.

[Rolfarsson]

Optimalt? Nej, då cardio hämmar styrketräningens uppbyggande effekter, cykling gör det dock inte.

http://traningslara.se/muskelbyggning-med-konditionstraning-funkar-det/

Strength and endurance training produce widely diversified adaptations, with little overlap between them. Strength training typically results in increases in muscle mass and muscle strength. In contrast, endurance training induces increases in maximal oxygen uptake and metabolic adaptations that lead to an increased exercise capacity. In many sports, a combination of strength and endurance training is required to improve performance, but in some situations when strength and endurance training are performed simultaneously, a potential interference in strength development takes place, making such a combination seemingly incompatible. The phenomenon of concurrent training, or simultaneously training for strength and endurance, was first described in the scientific literature in 1980 by Robert C. Hickson, and although work that followed provided evidence for and against it, the interference effect seems to hold true in specific situations. At the molecular level, there seems to be an explanation for the interference of strength development during concurrent training; it is now clear that different forms of exercise induce antagonistic intracellular signaling mechanisms that, in turn, could have a negative impact on the muscle's adaptive response to this particular form of training. That is, activation of AMPK by endurance exercise may inhibit signaling to the protein-synthesis machinery by inhibiting the activity of mTOR and its downstream targets. The purpose of this review is to briefly describe the problem of concurrent strength and endurance training and to examine new data highlighting potential molecular mechanisms that may help explain the inhibition of strength development when strength and endurance training are performed simultaneously.

http://forum.steelfactor.ru/index.php?app=core&module=attach&section=attach&attach_id=313354

As aerobic exercise (AE) may interfere with adaptations to resistance exercise (RE), this study explored acute and chronic responses to consecutive AE (~45 min cycling) and RE (4 x 7 maximal knee extensions), vs. RE only. Ten men performed acute unilateral AE+RE interspersed by 15 min recovery. The contralateral leg was subjected to RE. This exercise paradigm was then implemented in a 5-wk training program. Protein phosphorylation, gene expression and glycogen content were assessed in biopsies obtained from m. vastus lateralis of both legs immediately before and 3 h after acute RE. Quadricep muscle size and in vivo torque were measured, and muscle samples analyzed for citrate synthase activity and glycogen concentration, before and after training. Acute AE reduced glycogen content (32%; P < 0.05) and increased (P < 0.05) phosphorylation of AMPK (1.5-fold) and rpS6 (1.3-fold). Phosphorylation of p70S6K and 4E-BP1 remained unchanged. Myostatin gene expression was downregulated after acute AE+RE but not RE. Muscle size showed greater (P < 0.05) increase after AE+RE (6%) than RE (3%) training. Citrate synthase activity (18%) and endurance performance (22%) increased (P < 0.05) after AE+RE but not RE. While training increased (P < 0.05) in vivo muscle strength in both legs, normalized and concentric torque increased after RE only. Thus, AE activates AMPK, reduces glycogen stores, and impairs the progression of concentric force, yet muscle hypertrophic responses to chronic RE training appears not to be compromised.

http://jap.physiology.org/content/early/2014/01/07/japplphysiol.01082.2013

[Donkens]

Optimalt? Nej, då cardio hämmar styrketräningens uppbyggande effekter, cykling gör det dock inte.

http://traningslara.se/muskelbyggning-med-konditionstraning-funkar-det/

Vissa kanske tränar hårdare när de kombinerar med kardios positiva hälsoeffekter? Kampsportare kör otroligt mycket cardio och många av dem har byggt på sig gott om muskelmassa.

[King Grub]

Intensiv konditionsträning direkt före styrketräning kan ge mycket kraftig anabol hormonpåverkan. 10000% ökning av tillväxthormonfrisättning, t ex, och testosteronfrisättning som inte ses med omvända ordningen.

Concurrent training (CT) has been widely used in fitness centers to simultaneously optimize cardiovascular and neuromuscular fitness, and induce a high-energy expenditure. Therefore, the aim of this study was to compare the acute effects of 2 different orders of CT on hormonal responses in concurrently trained men. Fourteen men (mean ± SD: 24.7 ± 5.1 years) were randomly divided into 2 groups: endurance training followed by strength (ES, n = 7) and strength training followed by endurance (SE, n = 7). Serum concentrations of testosterone, cortisol, growth hormone, and IGF-1 binding protein 3 (IGFBP-3) were measured before and after both training orders. A significant interaction between exercise order and time was only found in the IGFBP-3 levels (p = 0.022). The testosterone and IGFBP-3 concentrations significantly increased in the ES group after the exercise trainings (57.7 ± 35.1%, p = 0.013 and 17.0 ± 15.5%, p = 0.032, respectively) but did not change significantly in the SE group (15.5 ± 36.6%, p = 0.527 and -4.2 ± 13.9%, p = 0.421, respectively). Conversely, cortisol and growth hormone concentrations significantly increased in both ES (169.2 ± 191.0%, p = 0.021 and 13,296.8 ± 13,009.5%, p = 0.013, respectively) and SE (92.2 ± 81.5%, p = 0.017 and 12,346.2 ± 9714.1%, p = 0.001, respectively) groups compared with baseline values. No significant correlations were found between the changes in the hormonal concentrations. In conclusion, these results suggest that immediately postexercise testosterone and IGFPB-3 responses are significantly increased only after the ES order. Therefore, an ES training order should be prescribed if the main focus of the training intervention is to induce an acute postexercise anabolic environment.

J Strength Cond Res. 2015 Jan;29(1):74-9. Order effects of combined strength and endurance training on testosterone, cortisol, growth hormone, and IGF-1 binding protein 3 in concurrently trained men.