Dr Mel Siff Asks If Exercise Order Is Important
Article by mel.sitnx.eqxkbgat
Here is a study which concludes that it does not matter whether one carriesout strength or endurance exercises before or after one another, in directcontrast with findings by many Russian and US exercise scientists andathletes. In other words, any athlete who may need to use a balance ofendurance and strength training, it really does not matter if a 30 minuterunning session precedes the strength training session.
The conclusions drawn by the authors seem suggest that this finding isuniversally true, something that might well be quoted by popular fitnesswriters and thus convince the general fitness public and athletes that onecan mix one’s exercise methods quite randomly without affecting one’sprogress. If I remember correctly, this research team is much the same asthat which concluded that one set training is just as effective as multipleset training.
In the light of other research that you may have read, would anyone care tocomment on this study (the full article appears on the website below)?
Note that no details of the strength training regime were quoted, in caseanyone wishes to know that information. A major aspect lacking from this typeof research is that the SCOPE and LIMITATIONS were not stated, something thatall new researchers are constantly reminded about.
“Regardless of the order of strength and aerobic activities in a session,exercisers make similar fitness gains with similar exercise effort”
Wayne L. Westcott & Rita La Rosa Loud
South Shore YMCA decided to conduct testing in its small exercise centerwhere it runs introductory fitness programs for previously inactiveindividuals, including seniors and overweight adults… Each one-hourclass includes 25 minutes of strength training (12 machines) and 25 minutesof aerobic activity (treadmill and stationary cycle). Classes consist of sixparticipants and two instructors, which enables instructors to train about150 new members every session (four per year). Sessions last 10 weeks, withfitness and body composition assessments administered during the first andfinal weeks of class.
Four separate studies were conducted to determine the effects of priorendurance exercise on strength development. In each 10-week study, subjectswere randomly assigned to perform strength-training exercises beforeendurance exercise (strength-first group) or to perform endurance exercisebefore strength training (endurance-first group). Each study comparedstrength gains in a major muscle group (quadriceps, pectoralis major,latissimus dorsi, deltoids) for the strength-first and endurance-firstgroups. There was essentially no difference in strength development betweenthe subjects who did strength training first and those who performedendurance exercise first.
Because the studies did not reveal any differences due to activity order, theexercise components can be arranged with respect to personal preferences andpractical considerations.
About the Author
Dr Mel SiffAuthor of Supertrainingwww.drmelsiff.com