Mixing Weight Training and Aerobics

Do weight training and aerobics interfere with one another? Many athletes dodge this questions by doing each exercise on separate days. Is the phenomenon of “muscle interference” or “exercise antagonism” actually true? A study shows that there is no interference and that mixed training can actually bring extra benefits to your workout. See it on The New York Times.

"Is it wise to practice weight training and aerobic exercise on the same day?That issue is surprisingly contentious in the sports world. Many competitive athletes, their coaches and athletic trainers have come to believe that aerobic exercise, if practiced in close proximity to strength training, reduces the ability of muscles to strengthen and grow. Conversely, many contend that weight training performed on the same day as aerobic exercise blunts the endurance training response.This phenomenon, known variously as “muscle interference” or “exercise antagonism,” is a frequent topic on fitness-related chat boards. But to date, most of the discussions have been based on anecdotal evidence or simple conjecture. There has been little science supporting or challenging the existence of interference.

So, independently, groups of researchers at McMaster University in Ontario and the Karolinska Institute and other institutions in Sweden recently recruited volunteers to test the idea that you get more physiological benefit from performing only one type of exercise on any given day..."

Read more about the study here: http://well.blogs.nytimes.com/2012/05/02/mixing-weight-training-and-aerobics/?ref=nutrition

Why Weight Training is Important

If you don't lift weights, you might want to reconsider your workout routine. Whether you want to lose weight, build strength, tone up, or improve your overall health, building muscle is a necessary step! There are countless benefits to lifting weights.


See the 20 reasons you should implement muscle training to your exercise sessions from Fitbie!

"When you lift weights, you cause tiny tears in your muscle fibers. This accelerates a process called muscle-protein synthesis that uses amino acids to repair and reinforce the fibers, making them resistant to future damage. So when a muscle fiber is exposed to a frequent challenge—as it is when you regularly lift weights—it makes structural adaptations in order to better handle that challenge. For example, your muscles adapt by getting bigger and stronger, or by becoming more resistant to fatigue.
These adaptations occur to reduce stress on your body, which is why you can perform everyday functions—such as walking up stairs or picking up a light object—with little effort. It's also why if you routinely lift weights, you'll find that even the hardest physical tasks become easier. In scientific circles, this is known as the training effect. Turns out, this training effect improves not only your muscles but your entire life, too. It is, in fact, what gives you the edge."

http://fitbie.msn.com/get-fitter/tips/20-reasons-start-lifting