Is it possible to combine weight training and endurance sports? And if it is possible, how can they be combined so that the effects of one do not trample on those of the other? Indeed, many theories relate the fact that bodybuilding and endurance sport are two disciplines and therefore two objectives not to be combined.
And some bodybuilders categorically refuse to do endurance exercises for fear of reducing their muscle mass. There are also those who prefer to add endurance training to their strength training programme to improve their performance.
Strength training and endurance sports: two disciplines, two objectives
Strength training is an anaerobic physical activity. Its main objective is to build up muscles through muscle contractions. It must be practised regularly to achieve concrete results. In weight training, the aim is to build up muscle mass as quickly as possible by increasing protein synthesis.
The more muscle building exercises are performed, the more the muscles get used to the practice; just like the nervous system.
Endurance sport, on the other hand, is physical exercise that aims to work and improve the functioning of the cardiovascular system. Endurance is defined as the ability of a person to maintain an effort of a certain intensity for a prolonged period of time.
Strength training and endurance sports differ in the duration of training. In order not to damage the muscles, strength training exercises are carried out in a shorter period of time with a very high work intensity. Endurance sports, on the other hand, must last long enough to improve the athlete's endurance and tone.
The longer the endurance work, the higher the production of cortisol. Cortisol is a negative factor for mass gain. This is the reason why some bodybuilding practitioners hesitate to do endurance sports.
Weight training and endurance sports also differ in the type of fibres used during exercise. In order for muscle contractions to reach deep into the muscles, the body has to use the fast muscles. Endurance exercises, on the other hand, require the use of slow fibres. Slow and fast fibres do not occur at the same time.
When the body makes a physical effort, it uses the slow fibres first. As the intensity of the effort increases, the slow fibres are tired, so the body has to use the fast fibres. The use of slow fibres does not allow any development of muscle mass. However, an endurance sport will never require the use of fast fibres. This will allow the muscles to develop properly.
Muscle building in endurance sports
Even though musculation and endurance sport are totally different, these two disciplines can be practiced together. But for this to work, the athlete must set clear goals. Does he want to work on endurance or does he want to build up muscle.
If the athlete wants to improve his performance and endurance, he should prioritise exercises related to endurance sports. Strength training should therefore be used as a complementary sport. As such, strength training will help the athlete to tone his or her muscles, so that they can hold and not flex during endurance sessions.
By strengthening the muscles, it will allow the athlete to reduce the risk of accidents during exercise sessions or high-level competitions. For example, for a fighter, strength training is necessary to improve the athlete's performance. A significant muscle development is essential in this discipline, in order to better withstand the blows and counterattack afterwards.
This is also the case for athletics. Good speed requires strong, well-toned muscles. The athletes' training programme should therefore include moderate strength training, which should not interfere with endurance exercises.
Endurance sport in strength training
Most exercisers are looking for mass gain in bodybuilding. This is not to say that endurance is not needed in this discipline. Endurance sport is involved in bodybuilding in that it works on the endurance of the muscles to be able to withstand heavy loads for a certain period of time.
In order to build up muscle mass, each strength training exercise must be performed slowly and precisely. This requires strength and endurance from the muscle or muscle group being worked. Also, the repetition of the series of bodybuilding exercises requires endurance.
How to combine strength training and endurance sports?
In many sports it is necessary to combine weight training and endurance sports. The combination of these two disciplines can be very beneficial. But for this to work, the athlete must focus on his or her goals.
If the athlete's priority is to build muscle, he or she should prioritise strength training, using endurance sport to improve muscular endurance and to achieve better cardiovascular health. As such, endurance sport should be practiced at two or three sessions per week and no more.
Also, it should not be performed on the same day as strength training exercises to allow the fast fibres to work well. For a beginner, it is advisable to build endurance and tone with endurance exercises. This will help the muscles to cope more easily with the exercises they will have to perform and the loads they will have to carry.
If the objective of the practitioner is to improve his endurance and tonicity, he must prioritise endurance exercises. These should take up most of the time. Strength training exercises will help the exerciser to strengthen only the muscles, without making them excessively large.
The aim is to build up muscle so that the body can withstand endurance sports. With the muscles and joints strengthened, the exerciser will be able to avoid possible muscular and articular accidents. It is therefore important to make a choice and to set goals so as not to waste time and energy for nothing.
