[Moshe]

פורסם במקור על ידי Meir787

אירובי עושים בסוף אימון משקולות, לא בהתחלה.

אי אפשר ממש להסתמך על זה אבל מה שחשבו בקרב הזקנים לא כזה נכון וזה ממש אינדיבידואלי...

Study Shows Cardio before Weights is Beneficial

A recent study from the Human Performance Research Center, Brigham Young University, Provo, Utah examined what happened to ten men who did resistance only, run only, resistance-run, and run-resistance sessions. (‘Resistance-run’ means weights before cardio and vice versa.)

Here’s what they reported:

1. EPOC, the measure of the afterburn or energy output after you stop exercising was greatest when cardio was done before weight training.
2. Running after a weights session was physiologically more difficult than doing it before lifting weights. (This has implications for efficiency and possibly safety.)
3. The researchers recommend “performing aerobic exercise before resistance exercise when combining them into one exercise session”.

This was not a large study, so the results should be interpreted with caution. Nevertheless, this is in line with my own experience with this training sequence, and also that of some clients.

Other research found that 'running economy' is also impaired after a weights session, another reason why the weights-->cardio sequence is less efficient.

References

Drummond MJ, Vehrs PR, Schaalje GB, Parcell AC. Aerobic and resistance exercise sequence affects excess postexercise oxygen consumption. J Strength Cond Res. 2005 May;19(2):332-7.

Palmer CD, Sleivert GG. Running economy is impaired following a single bout of resistance exercise. J Sci Med Sport. 2001 Dec;4(4):447-59.

Miyachi M, Kawano H, Sugawara J, Takahashi K, Hayashi K, Yamazaki K, Tabata I, Tanaka H. Unfavorable effects of resistance training on central arterial compliance: a randomized intervention study. Circulation. 2004 Nov 2;110(18):2858-63.