Effect of training Because of the different training methods, after a period of time, the human body will have different reactions to these two training methods. Generally speaking, endurance training can improve the maximum oxygen utilization rate. On the one hand, it can increase the ability of the heart to output blood and the number of microvessels, thus increasing the amount of blood reaching the muscles in a certain period of time and providing more oxygen for the muscles. At the same time, it can increase the activities of mitochondria and enzymes responsible for oxidizing nutrients and providing energy in muscles, so that muscles can use oxygen in blood more effectively, provide energy needed for exercise in an aerobic way, and reduce the production and accumulation of lactic acid. But sometimes endurance training will reduce muscle strength and have no obvious effect on promoting muscle growth.
On the other hand, weight-bearing training increases muscle strength and promotes muscle growth and enlargement, but it does not increase granular glands and oxidase, nor does it promote the growth of microvessels, and reduces the concentration of these substances in muscle responsible for aerobic system, so simple weight-bearing training can not help endurance exercise.
Results A group of researchers from the UniversityofAlberta, Canada, compared a group of subjects who did leg weight training three days a week with another group who did leg weight and endurance training three times a week (weight and endurance training alternate every other day). After 12 weeks of training, the leg muscle strength and leg muscle size of the two groups have obviously increased, and the increase range is similar, so the extra endurance training will not affect the effect of weight training.
Another group of researchers from McMaster University in Canada compared the effects of weight and endurance training on the same day and different days. Each training is conducted twice a week. Weight training mainly focuses on leg muscles, and endurance training is carried out on fixed bicycles, so both kinds of training mainly focus on leg muscles. After 20 weeks of training, the maximum weight that two groups of subjects can lift through leg press has increased, but the number of people trained on different days has increased even more. However, there is no difference between the two groups in the increase of quadriceps strength and leg muscles. The changes caused by endurance training, including increasing the maximum oxygen consumption rate and increasing oxidase activity, are similar in the two groups. Therefore, whether you are engaged in these two kinds of training on the same day or on different days, the training effect is very similar.
It is suggested that from the results of the above two studies, adding one more training method will not have a bad effect on the results of the other training, and the training effect is similar whether it is carried out on the same day or on different days. So if you need these two training methods to improve your sports performance, or want to increase your endurance and muscle strength at the same time, don't worry, you can still achieve various training effects by carrying out these two training methods at the same time.
As for whether you should do these two different exercises on the same day or on different days, I think it mainly depends on your schedule. If you can exercise for 4-5 days a week, you can do a training method alternately every day, so that your muscles are not easy to get tired, and it takes more time to replenish nutrients and energy lost in exercise than in teaching. If you only have 2-3 days a week to exercise, then you must do two kinds of training on the same day. At this time, you should pay special attention to supplement the right amount of sugar and water before and during exercise to provide enough energy and maintain enough exercise intensity. As for what kind of training should be carried out first, I think you should carry out training methods that are more important to you first. For example, if your main goal is to improve muscle strength, do weight training first, and then do endurance training, because sometimes the later training will not reach the scheduled training intensity because of fatigue. If the two training methods are equally important to you, you can arrange them according to your own preferences, or exchange them, so that the training process will not be too monotonous.