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This is a question with which I usually deal at gyms and with my personal training clients. What should we work on first? Cardiovascular exercises – such as cycling, bike indoor, jogging and swimming -, or weightlifting? The query also comes from many researchers from health and sports areas.

The good news is: they are not alternatives which nullify the other and the name for this kind of training program, in which there is an association of aerobics and weightlifting, is concurrent training (CT) or concomitant.

The point is if this training option may or may not influentiate when it comes to increasing your strength and endurance when  compared to separate training sessions. Another doubt frequently raised is what should be done first in training: the strength or endurance exercises?

Some authors, as Professor Dilmar Pinto Guedes and Professor Valmor Tricole (both from São Paulo University – USP), say that concurrent training may prejudice the strength development, hypertrophy and muscular potency. This happens due to different neural adaptations. Other researches suggest that the incompatibility is due to little hypertrophy achieved by concurrent training, for the insufficient recuperation period would lead to a chronic depletion of the glycogen reserve (energy contained in muscles) and that, in the long-term, can lead to what we call over-training (the excess of training which result in decreased performance and loss of muscle bulk).

There aren´t studies which testify the interference of concurrent training on strength and muscular hypertrophy. All research lines agree that concurrent training does not jeopardize endurance development and can even maximize results. When we talk about muscle mass gain, on the other hand, the same doesn´t occur. USP professors say that hypertrophy is prejudiced when done simultaneously in the same training program.

We can conclude by saying that having both activities done in the same training session (the same day) results into the inhibition of muscular development if compared to an isolated hypertrophy training program. I can say that both aerobic training and the hypertrophy training are important when it comes to improving life quality, corporal esthetics and functional capacity of the organism. Yet, there is the necessity of developing training programs where the two types are done in different days or periods.

If by any chance that seems to be impossible, it´s smart to focus on your main goal: what do you want or need the most? Losing weight or gaining muscles? If you´re into it, give it a try and see which suits you better: cardio first and weightlifting after or the other way around? To which you adapt better?

Remember that we are all different and it is not because something works for me that it should work for you the same way. Experiment, test, find out, choose a training program that brings more advantages based on your personal needs. A qualified professional will help you develop a program which suits your time, body and interests. From then on, it will be easier to reach your goals safely and efficiently.

See you soon!