A lot of people are looking for the best way to work out as if there’s only one way to get things done. They’ll ask if strength (or resistance) training is superior to cardio or if cardio is superior to strength training. When you take the time to research the benefits of both types of training, you’ll soon realize that both have unique advantages. So much so that it would be smart to do both rather than choosing one over the other. And that’s exactly what I do in the ZGYM. Combining strength exercises with cardio is one of my favorite ways to train. It’s a great way to accelerate your progress in general conditioning. You’ll shred unwanted fat while building lean muscle in its place. If you’re unconvinced about this type of exercise, then here’s some science to back up its effectiveness. 

Strength and Cardio- What the Research Says

The type of exercise I’m talking about is known as concurrent training, which is the “simultaneous training of strength and endurance.” [1] When reading most of the research out there, the subjects are usually instructed to do conventional weightlifting first before finishing off with moderate levels of cardio (like running or cycling). Some studies have them do this in the same workout, while others split the cardio and strength training into two separate sessions on the same day. So, for instance, they’ll do their cardio in the morning and strength training in the evening. [1]

The Cons to Concurrent Training

If you decide to explore the topic of concurrent training on your own, you’ll often find a lot of critics. Not just from trainers online but the research itself. Just like your supplements can interfere with medications, so too can certain forms of exercise. With concurrent training, research refers to this interference as CTE or the “Concurrent training effect.” The CTE can prevent muscle gain, slow down strength, and keep you from adapting. Not only that, but the idea here is that cardio and strength are two very different goals. Cardio is all about elevating your heart rate and increasing your endurance. Strength, on the other hand, is about getting stronger and being able to handle more resistance. It makes sense that the critics and research itself is at odds against concurrent training. [1]

The Truth About Concurrent Training

Newer research shows that concurrent training works depending both on how (and for what purpose) you use it. According to a 2018 study published in the Journal of Sports Science and Medicine, advanced resistance-trained exercises can still improve strength even while doing high volume endurance. Furthermore, it was shown that older research against concurrent training had placed endurance work at the wrong time in the workouts. They also had their subjects do endurance first before strength work, which is why they’d feel fatigued when it was time to lift weights. Instead, they should have had them finish their strength workouts with endurance. [2]

 The only caveat here is power. Both older and this newer study show that power neither improves or lowers with concurrent training. But again, the 2018 study does point out that the way the strength workouts were designed- by lifting weights until failure or when they couldn’t lift anymore- may not have been appropriate for concurrent training. They believe that “non-failure” types of training may improve power even while combining it with endurance. So, the jury is still out regarding power. [2]

Concurrent Training with HIIT 

 Most people (myself included) are not power athletes. We’re looking to achieve the maximum results in our fitness, body composition, and time. That’s why something like concurrent training that combines two different workouts into one is so effective. It’s not only time-efficient, it’s exercise efficient. Instead of doing multiple workouts a day- cardio in the morning, strength in the evening- we get it all done in one session. Not only that, but we’re wasting no time at all. No “resting in between sets” by looking at our phones, taking forever to warm up, or get our muscles ready to lift heavy. 

This is done through High-Intensity Interval Training (HIIT). Unlike the majority of concurrent training studies using regular cardio (treadmill, exercise bike, etc.), the 2018 study I just mentioned recommends HIIT. In their conclusion, “… since HIIT is very time-efficient, and VO2 max improved only in the RT [resistance trained] + HIIT group, we recommend that HIIT be incorporated when concurrently training for strength and endurance.” [2]

What Makes HIIT Concurrent Training?

Here’s how you can make HIIT into concurrent training. Instead of focusing only on cardio moves like explosive jumps or movements, you incorporate exercises that work your muscles. Specifically, from larger groups like the quads. A kettlebell swing is a perfect example. While it’s true that it gets your heart rate up, it also activates multiple muscles, including the shoulders, lats, hamstrings, hips, core, and glutes (aka, the booty). [3] When done correctly, the swing promotes flexibility, power, explosiveness, speed, and endurance. [4] Adding moves like the swing in addition to other exercises like jumping lunges, squats, pushups, pistols, and so on not only works your body from head to toe but also checks off every item on the list — endurance (cardio), strength, performance, and so much more. Trust me; you won’t lose size when incorporating HIIT into your concurrent training. It’s repeatedly been shown to help preserve (and potentially increase) muscle size, both in athletes and overweight adults. That’s due to its stimulating HGH (growth hormone, or “muscle fertilizer”). But don’t worry- you won’t turn into the Hulk with HIIT. While it’s great for your muscles, you’re still doing enough cardio to burn the fat, too. [5] [6]

Concurrent-Style Workouts in the ZGYM

If you’re looking to make the most of your time by feeling and seeing the results, then join me in the ZGYM today. The following series are especially good when it comes to combining strength and endurance for the ultimate match made in heaven.

Heartbreaker Body
Jump Rope Cardio Kettlebell
Cardio Shred
Summer Shred