Concurrent Training: Guide to Combining Cardio and Strength Training

Concurrent training, or hybrid training, involves combining anaerobic and aerobic training in a structured program to improve both.

Ever feel like you're constantly juggling between squeezing in a gym session and fitting in a run? Or you're just starting your fitness journey and feeling overwhelmed with all the different workout styles. Well, I've got some good news for you - there's a way to be conditioned and strong to keep up with your busy day-to-day.

I remember when I first discovered concurrent training. As a personal trainer, my schedule was always packed, and finding time to work on my strength and cardio was a constant struggle. But everything changed once I started mixing things up and combining different workouts. Not only did I see improvements in my overall fitness, but I also felt more energized and focused throughout the day. And let's be honest, who couldn't use a little more of that?

So, stick around if you're ready to ditch the endless debates about cardio vs. strength training and unlock a whole new level of fitness. We're about to dive deep into the world of concurrent training and trust me, it will be a game-changer.

The Science Behind It: Understanding the Interference Effect

Now, you might have heard some whispers in the fitness world about how mixing cardio and strength training is a recipe for disaster. They'll throw around fancy terms like "the interference effect" and try to convince you that it'll sabotage all your hard-earned gains. And you know what? They're not entirely wrong.

Back then, a researcher named Robert Hickson noticed that his running and powerlifting hobbies could have been better friends. So, like any curious scientist, he decided to put it to the test. He had a group of people do either strength training alone, cardio, or a crazy combo of both.

It turns out that the folks doing both cardio and strength training still built muscle just like the strength-only group, but they didn't get quite as strong. Since then, other studies have found similar results. Too much cardio can sometimes dampen those strength gains, while strength training doesn't seem to mess with cardio benefits as much.

But here's the thing: a lot of these studies are designed to push people to the limit, almost like they're trying to create the perfect storm of overtraining. It makes sense from a research perspective, but let's be real, most of us aren't training like that. We've got jobs, families, and a whole lot of other things going on. We need workouts that fit into our lives, not take over them. And that's where concurrent training shines.

The factors that influence how much cardio interferes (or doesn’t interfere) with strength training are:

• The type of cardio you do

• The timing of your cardio and strength training workouts

• How long your cardio sessions are

• The intensity of your cardio workouts

• How much you eat

So, while the interference effect is real, it's not something to lose sleep over. With a smart plan and a focus on recovery, you can totally rock both strength and cardio training without sacrificing your precious time.

Designing Your Program: Key Considerations for Success

Okay, so we know that concurrent training is totally doable, but how do we actually make it work for us? It all comes down to smart planning and understanding a few key factors.

Cardio Choices

First up, let's talk cardio. If you're worried about the interference effect, opting for low-impact activities like cycling, rowing, or swimming can be a good strategy. These options are generally gentler on your joints and muscles, which means less fatigue and a lower risk of hindering your strength gains.

Of course, if you love running or other high-impact activities, don't worry, you don't have to give them up completely. Just be mindful of the duration and intensity of your sessions. Keeping most of your cardio workouts under 60 minutes and avoiding going all-out every single time can help minimize any potential interference.

And here's a pro tip: try to schedule your lower-body strength training and cardio workouts on separate days, or at least with a decent gap in between. This gives your muscles a chance to recover and perform their best in both types of training.

Strength Training Integration

How do you properly incorporate strength training into the mix? Remember that muscle-specific interference we mentioned earlier? Well, that means that doing a lot of running probably won't mess with your bench press too much (other than high amounts of general fatigue), but it might affect your squat performance.

So, if you're following a workout routine that targets specific muscle groups on different days (like an upper/lower split or a push/pull/legs split), that's actually perfect for concurrent training! You can easily schedule your cardio on days when you're not working your lower body, minimizing any potential interference and maximizing your results.

It's important to consider doing cardio on the same days as your lower body workouts, separated by at least 6 hours, especially if you like running. This schedule allows you to fuel up with lots of carbs to fill your glycogen stores in between sessions. Then, on the next two days, you can have active recovery (light cardio) or complete rest to allow your legs to recover fully.

So, It can be beneficial to designate lower body training days as "hard" days, followed by ample recovery. This anecdotally works particularly well when training for an endurance competition.

Remember, it's all about finding the right balance and listening to your body. With a little planning and smart programming, you can create a concurrent training plan that fits your lifestyle and helps you achieve your fitness goals.

Sample Concurrent Training Programs

We now understand the science behind concurrent training. Let's get down to the nitty-gritty of creating a workout plan that actually works for you.

General Guidelines

Here are the ground rules for creating a program for most people:

1. Cardio Volume: Aim for about 4 to 6 hours of cardio per week. Ideally, most of this should be low-impact, or if you're a runner, keep it to no more than 2 to 3 hours of running per week.

2. Cardio Session Length: Most cardio sessions should be under 60 minutes. Limit it to one or two sessions per week if you need to go longer.

3. Adjust for Recovery: Pay attention to how your body responds and adjust your program as needed. A plan is a map for the perfect storm. However, you must be flexible in your approach to account for unpredictables.

The specific outline of your program will depend on your fitness level and experience and how well your body is adapting to the program you are following. If you aren’t doing anything right now, your total weekly cardio would most likely be under 4 hours each week to start, just as an example.

• Sample Program: Upper/Lower

  Here's a sample program that combines strength training with cardio, using an upper/lower split:

  • Monday: Upper Body Strength Training

  • Tuesday: Lower Body Strength Training + Low-Intensity Cardio (optional)

  • Wednesday: Rest or Active Recovery

  • Thursday: Upper Body Strength Training + 30-45 minutes of Cardio

  • Friday: Lower Body Strength Training

  • Saturday: Rest or Active Recovery

  • Sunday: 45-60 minutes of Cardio

  In this program, you're alternating between upper and lower body strength training days, with cardio strategically placed on rest days or after upper body workouts. You can choose any type of cardio you enjoy, but remember those guidelines we talked about earlier.

• Sample Program: Push/Pull/Legs

  If you prefer a push/pull/legs split, here's a sample program that incorporates cardio:

  • Monday: Push Day (Chest, Shoulders, Triceps)

  • Tuesday: Pull Day (Back, Biceps) + 30-45 minutes of Cardio

  • Wednesday: Leg Day

  • Thursday: Rest or Active Recovery

  • Friday: Push Day + Low-Intensity Cardio (optional)

  • Saturday: Pull Day

  • Sunday: Leg Day + 45-60 minutes of Cardio

  This program follows a similar structure, with cardio scheduled on pull days and after leg days. Again, choose your favorite cardio activities and adjust the duration and intensity as needed.

Conclusion

So, there you have it! We've explored the ins and outs of concurrent training, debunked some myths, and even provided sample programs to get you started. Remember, the key to success is finding the right balance between strength and cardio training, listening to your body, and having fun.

Concurrent training isn't just about maximizing your gains; it's about creating a sustainable fitness routine that fits into your busy life. It's about feeling strong, energized, and empowered, both in the gym and in your everyday life.

So, what are you waiting for? Give concurrent training a try and see the amazing results for yourself. And don't forget to share your experiences and favorite workout combos in the comments below! We're all in this fitness journey together, and we can't wait to hear about your successes.

References

1. Areta, J. L., Burke, L. M., Camera, D. M., West, D. W., Crawshay, S., Moore, D. R., Stellingwerff, T., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American Journal of Physiology. Endocrinology and Metabolism, 306(8), E989–E997.

2. Doma, K., & Deakin, G. B. (2014). The acute effects intensity and volume of strength training on running performance. European Journal of Sport Science, 14(2), 107–115. 

3. Hickson R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology and Occupational Physiology, 45(2-3), 255–263. 

4. Lundberg, T. R., Fernandez-Gonzalo, R., Gustafsson, T., & Tesch, P. A. (2013). Aerobic exercise does not compromise muscle hypertrophy response to short-term resistance training. Journal of Applied Physiology (Bethesda, Md. : 1985), 114(1), 81–89.

5. Murach, K. A., & Bagley, J. R. (2016). Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect. Sports Medicine (Auckland, N.Z.), 46(8), 1029–1039. 

6. Sale, D. G., Jacobs, I., MacDougall, J. D., & Garner, S. (1990). Comparison of two regimens of concurrent strength and endurance training.Medicine and Science in Sports and Exercise, 22(3), 348–356.