When you are pressed for time, try concurrent training, combining cardio and strength training. This way you will optimise the effects of your workout. Researchers studied 10 physically active men who strength trained regularly. During the study they performed four different sessions: resistance only, run only, run-resistance and resistance-run. The resistance only and run-resistance sessions showed the largest effect on EPOC (post-exercise oxygen consumption, or “after burn”) within the first 10 minutes after the workout. Some of the processes that elevate EPOC immediately following strength training included resynthesis of the phosphagen energy system (ATP-PC), peripheral blood circulation, lactate removal and muscle temperature recovery. For best results using the run-resistance combination, run on the treadmill and then train your upper body with weights.
Researchers at the University of Alberta studied the effects of weight training and cardio on backaches. Unless you have severely injured your back and the doctor has ordered bed rest, staying active, particularly lifting weights, will help you in recovery. Study participants who weight-trained three times per week decreased their pain by 63% compared to participants who did cardio only and reduced their pain by 6%. Resistance training targets both upper and lower body muscles, whereas cardio targets mainly lower-body muscles. You should continue with some cardio to avoid putting on unwanted bodyfat during recovery from injury, and do whatever strength training exercises you can handle with poundage that will not make your injury worse. You do not want to overdo it to find yourself sidelined and out of the gym indefinitely.
Researchers found that increased abdominal fat raises the risk of metabolic disease, but additional fat in the lower body (eg. the thighs) appears to lower the risk. The upper and the lower body have different cellular mechanisms that impact the effect of bodyfat depending on where it is located. People with unwanted extra pounds should take note of where bodyfat deposits are and pay special attention to clearing away fat in the midsection. Most trainers aim for a six-pack, and now there is added incentive for better overall health.
Step up your cardio with high-intensity training, if you have a few extra pounds that are stubbornly covering your six-pack. A study from the University of Ontario found fat loss to be improved 36% in just two weeks with short-duration, high intensity bursts of exercise. Intense interval training hits the fat stores because your body continues to burn calories and fuel after your training session is over. The after-burn effect is not as high as when you spend the same amount of time in the gym doing low-intensity cardio.
This form is simply creatine attached to alpa-ketoglutarate. The attachment may enhance creatine’s absorption into the body, increasing the amount that gets into your muscles and leading to faster gains in size and strength.