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Can you train both strength and stamina in the same program?




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Getting stronger and building endurance are two very different goals that have long been considered contradictory. But is it really unrealistic to work for both with the same program? A recent study by James Cook University in Australia looked at how concurrent training or endurance and strength training combined to affect development and performance.

"Based on previous evidence, we suspect that adequate recovery between training modes may affect endurance development," said Kenji Doma, Ph.D., a professor at the JCU College of Healthcare Sciences. In other words, make sure that you have recovered from your run or strength training session before beginning the other activity. It was less clear how much recovery time is actually needed between sessions.

According to Doma, most people can fully recover from endurance training such as running or cycling in about 24 hours. When lifting, however, it was found that the physiological stress caused by strength training lasting only 40 to 60 minutes can last for several days. Here's the problem, because sore muscles can affect performance, especially on long runs.

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While concurrent training is a great way to burn calories and fat when your goals are more powerful. Concentrated – like taking part in a powerlifting competition or running a half marathon – this may not be for you. That's because strength and endurance training puts a lot of strain on your body, and trying to be competitive on one side or the other requires full concentration.

If you are planning a parallel training, Doma recommends that you do the endurance work first, if possible. Your chance of recovering from strength training is greater than completing the workouts in reverse order. He also recommends taking at least nine hours between workouts, which is not a problem for most of us who do not work out twice a day.

So, what's the takeaway? If you're trying to occupy a house or run a marathon, stay on your training trail. Otherwise, you can run quietly and train to your heart's content, as long as you give your body sufficient rest.

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