Running or any other cardio training, such as swimming or walking, is very beneficial for human health. They significantly increase endurance, but also have a valuable impact on strength. On the other hand, weight lifting is much more focused on strength and muscle growth than on endurance and general health. That is why experts recommend a combination of these two types of physical activities in order to get the optimal results. The question remains how to organize these activities so that they provide the best possible effect.
Running Before Lifting Weights
Practicing running before lifting weights has some positive and at least one negative aspect. Running stimulates the sympathetic nervous system, thus providing increased blood flow through the muscles. It also helps the respiratory system to increase its capacity and provide more oxygen to the muscles. Therefore, many people practice moderate running before lifting weights.
The problem arises in persons who really want to get big and to increase their muscle mass. Intense running before a workout will spend too much calories for the weight training to be as efficient as it could be. In other words, you will not be able to lift the same weights after running as you would without running.
Additionally, running may empty fast-releasing caloric depots, leaving you without energy for the workout. This may lead to fatigue, exhaustion, nausea, and even fainting, so make sure to take some food rich in carbohydrates between running and weight lifting, if you engage in this approach.
Running After Lifting Weights
If you decide to run right after lifting weights, that may also have a negative impact on your muscle growth. You will spend additional energy by degrading substances that could otherwise be used to build your muscles during recovery. The recovery period after weight lifting, combined with a meal rich in proteins is crucial for building muscle mass. This process can be severely affected by continuing cardio training right after weight lifting.
Mixing Running With Weight Lifting
This approach might be good, but you need to know how to do it properly. This is the best way to lose some fat while maintaining or even increasing muscle mass. If we are talking about regular nutrition without supplements, short periods of running on a treadmill combined with weight lifting intervals can produce very good results, both in terms of strength and endurance.
Separating Running And Weight Lifting
This is probably the most commonly used approach among people who care about their health and also about their looks. Most of the fitness plans include 3 or 4 days of weight lifting, 1 or 2 days of cardio training, and 1 day of rest, usually Sunday.
Considering expert opinions, this plan can contribute to significant improvement in muscle mass and endurance, giving that cardio training and weight lifting are not split and do not jeopardize one another. Try to perform your physical activity at the same time each day, in order to allow your organism to fully recover before starting new activity. New runners should be careful because joint and ligament injuries are very common in beginners.
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