A Swedish research denies the belief that putting aerobic effort before anaerobic effort penalizes the development of muscle mass. The indication remains to choose the sequence according to the objectives
Is it better to go for a run and then lift weights or, vice versa, work out in the gym and end the workout with a jog? The question is not new at all: for decades, instructors and scientists have been arguing about how to combine aerobic and anaerobic exercises to make themore effective workoutBut the answer has never been clear and some research indicates that aerobic workouts before weight lifting could hinder muscle growth goals. But what if the two types of exercise (aerobic and anaerobic) involve each other completely different muscle groups like legs for the exercise bike and arms for weight lifting?
I study
A recent study published in Scientific Report he investigated this aspect and arrived at an unexpected result. Marcus Moberg, a professor at the Swedish School of Sport and Health Sciences in Stockholm recruited eight healthy men. In the gym, the volunteers began an intense cycling workout by pedaling vigorously for four minutes and resting for three. The sequence was repeated five times. After a few minutes of rest, the athletes worked on the muscles of the arms and shoulders with the machines of the gym. In another session, the same volunteers trained with weights, but without cycling first. Before and after the workouts, the researchers took small samples of triceps muscles and blood, and with the microscope they looked for substances that indicated how the muscles had responded to the workouts. After the weight-only workout, the muscles were teeming with a particular protein, mTORC1, known to promote muscle growth, and this was expected. But that same protein also abounded after training that included cycling, as well as other proteins associated with endurance.
to surprise, with the double training the muscles of the volunteers seemed ready to increase both in size and in resistance, with no evidence that cycling interfered, on a molecular level, with weightlifting. Rather, aerobic exercise even seems to have expanded and intensified the expected benefits of weight training alone.
Testosterone e mTorc1
With cardiovascular work the testosteronehormone linked to physical activity that promotes the development of strength, is going to exhaustion – ear Gianfranco Beltrami, vice president of the Italian Federation of Sports Medicine – and one would expect that the subsequent work on strength would be affected by this deficiency. The surprising aspect that instead prevails over all the mTORC 1 protein, linked to the production of muscle mass. The research is limited by the number of volunteers but it is interesting to discover that by working on different districts there is an increase in muscle mass despite the previous cardio training, which among other things involves specific benefits.
It is known that if the athlete wants to improve cardiovascular endurance, such as a marathon runner, they should give priority to aerobic exercise: with full glycogen tanks, the energy is fully available. On the other hand, those who aim to increase muscle mass will immediately start with weight lifting in order to have all the energy available for the main workout.
In the gym
But a person who can only afford an hour in the gym and wants to improve both strength and fatigue endurance, what should he start with? Much depends on the objective that Gianfranco Beltrami underlines. If the main intention is to lose weight, it is better to start with weights because by burning energy the glycogen stores are lowered, so when you get to cardio training you will begin to consume the first fats. If, on the other hand, the goal is to increase muscle mass and tone, it is usually advisable to focus only on weights. This New research suggests, however, that reversing workouts, starting with the aerobic one, has benefits both for the cardiovascular aspect and for muscle mass growth.and this a advantage for those with limited time. Provided that different districts train: for example the exercise bike for the legs and weights that instead involve the arms and shoulders or vice versa, the rowing machine for cardio training and followed by an anaerobic muscle strengthening activity that involves the legs.
February 14, 2022 (change February 14, 2022 | 19:33)
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