Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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16.01.2018 |
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What time do you work out? In the longer term it does matter
Study
The strength training consisted of three basic exercises for the leg muscles - leg press, leg curl and leg extension - and five exercises for the upper body - lat pull down, triceps push down, biceps curl, military press, dumbbell flies, crunches and hyper-extensions.
The cardio training sessions lasted 30-50 minutes. Sometimes they consisted of a moderate-intensity steady state session, on other occasions the consisted of an interval training with 4 high-intensive intervals, interspersed with periods of active recovery.
During the experiment, the workouts gradually became more intensive. The weight became heavier, the amount of workouts per week increased.
The researchers divided the men into 5 groups.
mE+S This group trained between half past seven and ten o'clock in the morning; cardio first, then strength training.
mS+E This group trained between half past seven and ten o'clock in the morning; strength training first, then cardio.
eE+S This group trained between half past five and 8 o'clock in the evening; cardio first, then strength training.
eS+E This group trained between half past five and 8 o'clock in the evening; strength training first, then cardio.
eS+E These men did not train.
Hypertrophy
In the second half of the training period things were different though: during that period muscle growth was greater among the subjects who trained in the evening. The order of the workout parts was not a significant factor.
Strength
Endurance
The time of training was not a significant factor here, but the order of the workout parts was. The subjects who first did cardio, and then strength training, built up more stamina than the subjects who had organized their training in the other way.
Conclusion
"The mechanisms for these dissimilar gains after morning and evening combined training, however, are unclear."
"The improvements in strength performance did not seem to be related to the strength and endurance training time or order, while performing strength training regularly before an endurance session may interfere with the quality of the endurance training adaptations. Therefore, when improvements in endurance performance are sought, it is advisable to perform an endurance session before a strength training session [...] if the training period is prolonged."
"To improve strength performance, strength and endurance training sessions can be performed in the desired order in the morning or evening based on the personal preferences. However, gains in muscle mass might be larger, when regularly performing combined strength and endurance training in the evening."
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