Concurrent training

As we all know there're many ways of training some better than others deppending on the goal.Today I'm going to talk  about the concurrent training.

Nowadays, people don't have enough time to workout because of the work, family, etc. So, when we're in the gym we must  seize time as long as possible. A way to get this is with this training.

You performed concurrent training when you combine strength and cardiovascular workout. It's accepted by all associations and international organizations related to health and fitness that people should perform both cardio (aerobic endurance) to improve related to the heart and lungs, such as strength training , to improve muscle strength.

Pic 1: taken from http://mundoentrenamiento.com

But there's a problem, there're not enough information about this way of training and results in people are different. I mean, there're people who gain strenght changes whereas that others lose (Scarfó, 2013).

I'm going to show a type of concurrent training that works in untrained women that were 39-64 years (mid-old aged):

• Twice per week -> Strenght training

• 4 legs exercise (front and back part of the thigh and calves)

• 2 CORE exercises (abdominal and lumbar)

• 4 de T. Superior (arms, shoulders, chets and back)

• 3-4 series, 1'-3' rest.

• 1º cycle (7 weeks): 15–20 rep al 40–60% 1MR*
• 2º cycle (7 weeks): 10-12 rep al 60-80% 1MR*
• 3º cycle (7 weeks): 6-8 rep al 70-90% 1MR*

*MR-> maximun repetition: maximun weight for a repetition (1 rep. with 220 lb = 100% 1MR // 10 rep. with 110 lb = 50% 1MR).

• Twice per week -> Cardiovascular training (cycle ergometer)

• 1º cycle (7 weeks): 1º day = 30’ mid intensity 60-70% maxCF(week 0 to 4) // 2º day = 10’ high intensity - 80-90% maxCF (semanas 5-7)

• 2º ciclo (7 weeks): 1º day = 60’ mid intensity 60-70% maxCF(week 0 to 4) // 2º day = 45’ interval training (3' 80-90% maxCF - 2' 60-70% maxCF) x8 series

• 3º ciclo (7 weeks): 1º day= 75’- 90’ mid intensity 60-70% maxCF // 2º day = 50-60’ interval training (3' 80-90% maxCF - 2' 60-70% maxCF) x10-12 series.

The results led to marked improvements in muscle strength and maximum pedaling power.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Scarfó R. (2013). El entrenamiento concurrente de Fuerza y Resistencia: una buena alternativa para mejorar la salud y el fitness?. G-SE.
Scarfó R. (2014). Entrenamiento Concurrente en Mujeres: efectos sobre Composición corporal, hormonas, fitness y salud metabólica. G-SE.