Concurrent training is where an individual performs both strength training and aerobic training in the same session and/or throughout a periodized training regime. This has become a very popular method to increase all round fitness, however, in the past 10 years studies have veered trainees and trainers off of applying this method.
In 1980, research demonstrated that concurrent training does not affect VO2 max increases but results in a reduced capacity to increase strength in comparison to doing resistance training alone (Hickson, 1980). The physiology of why this may be the case is due to upstream signals that are activated when resistance training (mTOR) or Endurance training (AMPK) is carried out. mTOR signals anabolic (construction of molecules) pathways whereas AMPK signals catabolic (breakdown of molecules) pathways. However, AMPK blocks mTOR but mTOR does not block AMPK.
In 2012, a meta-analysis highlighted that concurrent training leads to decreased hypertrophy, strength gains and power output in comparison to resistance training alone (Wilson et al., 2012).
Debunking the above, a recent study by Schuman et al.,(2022) examined more variables such as training modality, type, exercise order, training frequency, age, and training status. They found that concurrent training may compromise explosive strength development especially when aerobic and resistance training is done in the same session. However, the study found no significant effect on maximal strength and hypertrophy gains.
So to conclude, if you’re a recreational gym goer, don’t stress!! Integrating 45 minutes of zone 2 cardio into your training session will not ruin your strength and muscle-building gains, it actually might be beneficial due to the increased blood flow to the tissues. However, if you’re an athlete looking to be explosive, doing your cardio on a different day is going to serve you much better. For most people, I recommend concurrent training. To make cardio an easy habit I simply piggyback it onto my resistance training which is something I love.
https://doi.org/10.1007/s40279-021-01587-7
https://doi.org/10.1007/BF00421333
https://doi.org/10.1519/JSC.0b013e31823a
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