Section 1.1: What Is Resistance Training?

Resistance training focuses on increasing muscle size and strength through anaerobic exercises. It consists of explosive movements that do not depend on oxygen for glucose breakdown. The primary goal is to resist a force, primarily gravity, through body weight, weights, or resistance bands, allowing for greater strength development.

Typically, the body fatigues quickly during resistance training. For instance, in weightlifting, if your workout lasts only about 30 seconds per set, you are engaging in resistance training.

Section 1.2: What Is Endurance Training?

Endurance training encompasses exercises designed to elevate your heart rate and improve your respiratory efficiency, enhancing your ability to perform physical activities over extended periods. This type of training, often referred to as aerobic or cardio training, significantly boosts cardiovascular and muscular endurance, enabling longer physical activity durations.

Known for enhancing metabolism, fortifying the immune system, reducing body fat, and lowering chronic disease risks such as heart disease, diabetes, and obesity, endurance training keeps your heart rate elevated, thereby improving your VO2 max, which is a measure of cardiorespiratory endurance.

Scientific Insights on Training Superiority

A widespread perception exists that resistance training is primarily for muscle gain and bone health, while endurance training focuses on weight loss and cardiovascular wellness. Many believe resistance is for males, while endurance is for females.

However, after reviewing over 100 studies, I've concluded that, although both training types offer unique benefits, a combination of the two proves to be the most effective.

Firstly, the role of endurance training in enhancing bone health is well-documented. A particular study found that 12 weeks of moderate aerobic exercise can lead to notable improvements in bone metabolism.

Secondly, regarding blood pressure and hypertension, a meta-analysis involving 72 trials established that endurance training is more effective than resistance training in reducing resting blood pressure, calling it essential for hypertension prevention and management.

Moreover, numerous studies indicate that combining resistance and endurance training is superior, even for patients suffering from chronic heart failure.

A review published in the Therapeutic Advances in Cardiovascular Disease Journal investigated the impacts of resistance and endurance training on cardiovascular patients. The findings revealed that engaging in resistance training two to three times a week can help these patients, even those at moderate to high risk, regain control over their daily activities under proper supervision.

This challenges the common notion that cardiovascular patients should minimize physical activity.

Additionally, a 2013 study revealed that endurance training alone does not sufficiently improve overall pulmonary capacity. A blend of resistance and endurance training is far more effective in enhancing respiratory and pulmonary functions.

Both training types have been shown to mitigate age-related illnesses and help maintain lean muscle mass and mobility.

Does Endurance Training Compromise Muscle Growth?

Research suggests that endurance training does not hinder maximal strength or muscle fiber growth. However, prolonged cardio sessions exceeding an hour may negatively impact strength training outcomes if performed beforehand due to the finite number of muscle fibers available for use within a limited timeframe.

Another point of interest is whether endurance training elevates cortisol levels more than resistance training. Studies indicate that endurance training, particularly at high intensities, can lead to increased cortisol levels compared to resistance training.

This occurs because endurance workouts are often sustained at high intensity over longer durations, while resistance training, especially with heavier weights and shorter rest intervals, tends to differ.

A 2017 study further demonstrated that performing endurance training before strength training resulted in higher blood cortisol and lactate levels than vice versa.

Optimal Training Protocol: Combining Both Approaches

Endurance training can include various activities, such as leisurely walks or brief treadmill runs at your preferred pace and frequency. Additionally, it’s beneficial to incorporate other activities like stretching and flexibility exercises.

When resistance and endurance training are performed in the same session, it’s termed "concurrent training." However, it’s crucial to note that not all research suggests that combining these types necessitates concurrent training; they can also be integrated on different days or over varying timeframes.

Research indicates that spacing high-intensity resistance and endurance sessions as far apart as possible allows for optimal recovery. Therefore, the best protocol is to engage in strength training first, followed by cardio, as this promotes improved muscular endurance, cardiovascular fitness, muscle growth, and strength.

To prevent overtraining and achieve optimal results, it’s essential to balance the intensity and duration of both training types effectively.

Conclusion: The Best of Both Worlds

Endurance training enhances aerobic processes, while resistance training amplifies muscular strength and anaerobic power. This article highlights the importance of integrating diverse exercise modalities, as this combination yields the most beneficial outcomes for both amateur and professional athletes.

In this video, learn how to build endurance for both your body and brain, enhancing your overall fitness journey.

In this podcast episode, Dr. Andy Galpin discusses strategies for increasing strength, muscle size, and endurance, offering valuable insights for fitness enthusiasts.