18 min listen
Ep 19: Combining Strength Work With Aerobic Work
Ep 19: Combining Strength Work With Aerobic Work
ratings:
Length:
25 minutes
Released:
Jan 27, 2023
Format:
Podcast episode
Description
In this episode, Jason tells you the optimal way to train both strength and conditioning so that not only will you improve your heart health, you'll get jacked and strong while you're at it.
There are various studies on concurrent programming and whether or not the interference effect is a limiting factor.A key component to NOT having your conditioning bleed into your strength & hypertrophy gains is twofold:1. The dose needs to be monitored, optimal being between 2-3x per week x 30-50 minutes.2. The level of intensity needs to be monitored - too close to one's VO2 max will indeed result in an interference effect - optimal being under 80% of one's V02 Max. Long story short, when aerobic training is used correctly it can actually aid both performance and lean tissue gains - more aerobic fitness also means more mitochondria and therefore more factories to process the oxygen to generate more energy for repair.
References:
https://pubmed.ncbi.nlm.nih.gov/26907840/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315763/
https://pubmed.ncbi.nlm.nih.gov/29658408/
https://pubmed.ncbi.nlm.nih.gov/35971745/
Get Strong AF and Well-Conditioned with Team CXC ? ? https://mmini.me/THcxcpod
Learn More on IG ? https://www.instagram.com/jasonbrowncoaching/
Read My Articles ?https://www.jasonbrowncoaching.com/blog ? EliteFTS https://www.elitefts.com/author/jason-brown/ ? T-Nation https://www.t-nation.com/?s=jason+brown
There are various studies on concurrent programming and whether or not the interference effect is a limiting factor.A key component to NOT having your conditioning bleed into your strength & hypertrophy gains is twofold:1. The dose needs to be monitored, optimal being between 2-3x per week x 30-50 minutes.2. The level of intensity needs to be monitored - too close to one's VO2 max will indeed result in an interference effect - optimal being under 80% of one's V02 Max. Long story short, when aerobic training is used correctly it can actually aid both performance and lean tissue gains - more aerobic fitness also means more mitochondria and therefore more factories to process the oxygen to generate more energy for repair.
References:
https://pubmed.ncbi.nlm.nih.gov/26907840/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315763/
https://pubmed.ncbi.nlm.nih.gov/29658408/
https://pubmed.ncbi.nlm.nih.gov/35971745/
Get Strong AF and Well-Conditioned with Team CXC ? ? https://mmini.me/THcxcpod
Learn More on IG ? https://www.instagram.com/jasonbrowncoaching/
Read My Articles ?https://www.jasonbrowncoaching.com/blog ? EliteFTS https://www.elitefts.com/author/jason-brown/ ? T-Nation https://www.t-nation.com/?s=jason+brown
Released:
Jan 27, 2023
Format:
Podcast episode
Titles in the series (47)
Ep 2: How Conditioning Will Make You Stronger by The Strong AF x Well-Conditioned Show