***FITNESS TIP*** Not too long ago I recommended doing weight training exercises prior to doing cardio, but have you ever considered integrating weight training and cardio? The Journal of Strength and Conditioning Research published a study in September of 2008 done by the University of California at Santa Cruz and the University of California Berkley. In this study there were 2 groups of women. One group worked out with weights followed by cardiovascular exercise on the treadmill. The other group did an equal volume weight training routine and equal amounts of cardiovascular exercise. However, the second group did the cardiovascular exercise wedged in-between weight lifting sets. So both groups had equal volumes of weight training and cardiovascular exercise. The results were surprising! The integrated group obtained substantially better results. -35.4% greater improvement in lower body strength -52.8% greater improvement in lower body endurance -28% greater improvement in lower body flexibility -143.5% greater improvement in upper body flexibility -82.2% greater improvement in muscle gains -991.8% greater loss in fat mass The integrated group had almost ten-fold greater loss in fat and gained muscle at the same time which is not easy to do. Its important to note that neither group had a huge amount of weight loss. That being said, its still a compelling study that may get you thinking about integration.
Posted on: Tue, 28 Jan 2014 02:00:00 +0000