Nutrition and Metabolism

Concurrent Training Paper Specific Questions

1)
A.
Hickson compared three groups one with strength training only (6 Days
a week lifting maximal weight designed to improve leg strength), one
with endurance training only (6 days a week, with 3 running days
(running as fast as possible for 30 minutes (week 1), 35 minutes (week
2), 40 minutes (week 3), and 3 cycling days (5 minute high intensity
intervals, completed 6times), and one with concurrent training which
completed both the strength and endurance protocols (in non
standardized order with between 15 minutes 2 hour rest). Strength
was measured by weekly 1 RM Squat test, and endurance adaptations
were measured by VO2 max after the 10 week protocol.

They Key findings in Hicksons study were that concurrent training do

not effect endurance adaptations and performance but concurrent
training can impede strength adaptations with frequent and high
intensity endurance training. .
VO2 max was improved by the same amount in the endurance only
group and the concurrent group, (17% treadmill, 21% bike), however
the concurrent group did not gain body mass, and if there would be a
body mass gain it would be predicted that endurance performance

would decrease because there would be a higher energy cost to the

exercise because of having to carry and move the extra weight. The
concurrent and strength only group showed the same rate increase in
strength for the first 6 weeks, but then the concurrent group tapered
off in weeks 7-8, and showed a decrease in weeks 9-10.

B.
Endurance training does not always result in compromised strength.
Strength is compromised when the frequency and intensity of the
endurance training is higher than a certain point. (Above 80% VO2
max, and more than 4 days a week). Endurance training(cycling) at
70% VO2 max 3 days a week was not enough to compromise strength.
(2 studies, McCarthy and Colleagues).

C.
Resistance training adaptations occur from the signaling target mTOR
(mammalian target of rapamycin). mTOR regulates the rate of protein
synthesis and correlates with muscle hypertrophy. mTOR needs to be
activated after strength training in order to get muscular hypertrophy.
mTOR-specific inhibitor blocks acute muscle protein synthesis (post
strength training) and muscle hypertrophy.
Endurance training adaptations occur from excess metabolic stress
which activate proteins AMPK (activated by rise in Adenosine

Monophosphate), p38, and SIRT1 (activated by increase in NAD, lactate

production). These proteins increase the amount of PGC-1a, which
increases number of capillaries in the muscle, and increases
mitochondrial mass. During concurrent training the endurance training
increases metabolic stress, which activates AMPK. AMPK activates
mTOR inhibitor by phosphorylating it, AMPK inhibits the mTOR
regulator by phosphorylating it, and AMPK doesnt let mTOR locate to
the lysosome.

D.
Thomson and Gordons study looked at muscle growth in rats with
increased AMPK level. Impaired muscle growth showed in rats when
AMPK activity was increased, and when AMPK was activated in the rats
before resistance exercise there was a block in mTOR activation. This
showed that high AMPK activation could inhibit mTOR in animals.

E.
Current exercise recommendations are 150 min moderate-vigorous
aerobic exercise each week with at least 2 days of strength exercise.
No I dont think this should change. I think each individual is different,
and there can be different recommendations depending on the person,
however I dont think the general population recommendation should
change. I think if the individual is doing endurance training frequently

and at a high intensity (4x a week, VO2 of 80%) , they should follow
the optimal nutrition strategy in order to maximize the concurrent
training, Such as doing the endurance training first, and replenishing
muscle glycogen by eating carbohydrates, and performing resistance
training 3 or more hours later (AMPK levels decline after 3 hours), and
having 25 kg of protein to optimize muscle protein synthesis after that.
The reason I think that is because before changing the general
recommendation it should be looked into to see what people think is
moderate vigorous aerobic activity, because many of the people
might not be doing intense/frequent enough aerobic activity to
diminish strength adaptations. For example concurrent exercise at 3
days a week for 50 minutes at 70% `VO2 max is not enough to impair
strength training. The total amount of time there is already 150
minutes, and if thats being done at 70% or less theres no impairment
in strength adaptations.

F.
Runners should lift, lifters shouldnt run

Runners should lift. Strength training does not inhibit endurance

adaptations, and if a lower intensity endurance training session is
completed, performing strength training immediately after could help
stimulate more endurance adaptations, more than the lower intensity

session would by itself. Lifters can run as long as it is not too frequent
or too intense. Endurance training less than 4 days a week, and at an
intensity less than 80% is not enough of an endurance training
stimulus to impair muscle protein synthesis. The more frequent and
intense the running is the more impairment there will be, but it is okay
to work strength and endurance together up to a certain point.
Providing optimal recovery (3 hours after endurance exercise before
beginning resistance), carbohydrate refueling (AMPK activated by low
glycogen, SIRT1 activated by caloric restriction), and consuming 2025g of protein post resistance training immediately and 2 hours after
will also help maximize adaptations from concurrent training

2.
a)
The controversy in the literature previous to this study was that studies
had conflicting results. One study found that aerobic power and VO2
improved significantly when performing endurance before resistance
exercise, compared to resistance training then endurance training by
itself, and resistance training by itself. (Chatra) This study was with fit
males. Meanwhile another study (Cadore) saw no change in aerobic
fitness with either exercise sequence, and found a greater increase in
strength when performing resistance before endurance training, in a
comparison to a group performing endurance before resistance. Other

research indicated no difference between aerobic or strength gains

regardless of the sequence of endurance and resistance training. A
reason for these controversies may be because the frequency and
intensity was varied between studies.

b) The authors did not state a hypothesis. The purpose of the study
was to determine the effects that order of exercise modality has on
strength, max body weight, body fat percentage, and LBM over the
course of an 8 week program. My hypothesis would be that there would
be no difference in strength and endurance adaptations of the group
regardless of the order. The individuals participating in this study are
untrained, and because the frequency and intensity of the aerobic
activity in the study are not high enough to impede strength gains,
either order would work.

c) Yes the subjects were matched. All the subjects were with in 19.8 +0.2 years of age, 163.5 +- 1.7 cm tall, and 61.0 +-0.25 kg), did not
exceed 90 minutes of aerobic exercise per week, engage in resistance
training more than twice a week, take any medications or have any
illnesses that would disrupt metabolic activity or body composition.
The subjects were then randomly assigned to either the ResistanceEndurance group or the Endurance-Group. This is a matched subjects

design because all of the relevant variables are accounted for each of
the subject participants and they key difference between them is the
order of exercise training they are doing (which group they are in).

d)

Vo2 max, muscular strength (chest press, and leg press), and lean
body mass increased significantly in both groups(E-R, R-E), with no
significant differences between groups. Body weight increased slightly
but significantly for both groups with no significant difference between
groups, and body fat did not significantly change for either group.

Integration/Application Question:

Can you go for a run and pump weights in the same session?
The question everyone is asking

Concurrent training is training resistance and endurance training in one

session. Its shown to be beneficial for increasing lean body mass,
aerobic fitness, and muscle strength regardless of the order theyre
performed in! Great for helping to improve health and fitness! So Yes in
most cases, go for it! However, if your goal is maximizing strength,
hold your horses! Although the concurrent training will still show

improvements in strength, completing resistance training alone shows

the most superior gains. So how about for our athletes? Endurance
athletes, no need to fear, doing strength training has not shown to
inhibit endurance adaptations. Give this a try next time youre
completing a low intensity session: perform a strength session
immediately after. There will be greater stimulus for endurance
adaptation than the low intensity session alone. Power lifters/Strength
Athletes? Yes endurance training can inhibit your protein synthesis BUT
it has to be frequent enough and at a high enough intensity. If youre
doing less than 4 times a week and at a low intensity thats not enough
endurance adaptation to inhibit your muscle strength and size. Last
but not least
we know athletes that play sports rarely just use one form of training
over the other. So your goal is to balance between both strength and
endurance exercise in order to try and maximize both strength and
endurance adaptations. Here are some tips: Perform the Endurance
exercise first, eat some carbs, wait at least 3 hours, then do the
resistance session. Post strength session, have 20-25 grams of protein,
and continue with that every 2 hours post exercise. Thats all for today,
Happy Training!