A new study investigated the effect of aerobic training before weight lifting and strength training.

The study included 4 groups:

- 4 hours before strength training
- 8 hours before strength training
-24 hours before strength training
- Control group (no aerobic exercise)

The results are not that surprising if you have been following the StayLimy website for a while.

"Both the 4- and 8-hour conditions resulted in fewer total leg press repetitions than the control and 24-hour conditions. There was no difference between both the control and 24-hour conditions."

There was no difference found between different types of aerobic workout. So no matter if you just run, play basketball, cycle or swim give your muscles enough rest before doing any weight lifting and strength training.
If not you will not be able to give it your best, which is important for weight lifting and strength training.

Another more interesting conclusion is:

"This impairment appears to be localized to the muscle groups involved in the aerobic training"

This makes it more interesting. If you would only use your leg muscles, you would still be able to do your upper body workout on the same day.

J Strength Cond Res. 2003 Nov;17(4):638-44.

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News date: 20041022 Posted by: StayLimy.com

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