Cardio before weightlifting can help stimulate muscle
They found them. After their solo strength training session, the men’s muscles were teeming with protein and genetic markers known to help initiate muscle growth. These same substances also abounded after training which included cycling, but were joined by other proteins and genetic activity associated with improved endurance.
Indeed, after the dual workout, the men’s muscles seemed poised to increase in both size and endurance, with no evidence that cycling interfered, at a molecular level, with lifting. Instead, aerobic exercise seemed to have broadened and intensified the expected benefits of strength training.
“The most fascinating discovery is that certain biochemical factors evoked by endurance exercise in the legs entered the bloodstream and then were able to influence processes in a completely different muscle group, and in a way that appears to be. beneficial for training adaptations in the arms, ”said Dr. Moberg. “It is almost as if the endurance exercise performed by the legs is transferred to some extent to the arms.”
He also pointed out that the men lifted the same amount of weight during both arm workouts. Pedaling hard with their legs hadn’t strained their arms.
“The document is excellent,” said Dr. Michael Joyner, physiologist and anesthesiologist at the Mayo Clinic in Rochester, Minn, who was not involved in the study. His discovery, he added, that “the legs may have triggered greater activation of key molecular pathways in the arms is a real piece of candy for the brain.”
Of course, this study, like so many similar experiments, involved only men. “But there is no good reason to believe the effects would be any different in women,” said Dr Moberg, adding that he and his colleagues hope to include women in future experiments with fewer biopsies. This study was also short-term and looked at endurance exercise before weight training, not the other way around. Some past experiences suggest lifting first has little impact, for better or for worse, on aerobic exercise afterwards. But these studies have focused on the legs, so it remains to be seen whether working your arms before cardio can be as rewarding as the other way around.
But overall, the result of the findings, Dr Moberg said, is that starting a workout by exercising your legs and lungs before moving on to upper body training makes practical and physiological sense. “It can be a time efficient and potentially beneficial approach,” he said.