The term 'concurrent training' refers to performing both strength and endurance exercises within the same training cycle. For decades, athletes feared that doing cardio would lead to muscle wasting—a phenomenon known as the 'interference effect'. However, modern sports science has clarified how to combine both effectively.
To prevent cardiovascular work from interfering with your muscle-building signals, focus on modality and timing. Low-impact cardio, such as cycling or using the elliptical, is less demanding on your joints and causes less muscle damage than running. Consequently, it has a lower interference effect.
Furthermore, try to separate your heavy strength sessions and cardio sessions by at least 6 hours, or perform them on separate days. If you must do them together, perform your strength training first while your energy levels are high, followed by a light conditioning session.
By keeping your cardio intensity moderate (Zone 2) and keeping sessions under 45 minutes, you can improve your heart health, recover faster between lifting sets, and maintain every ounce of your hard-earned muscle.
Marc Thibodeau
Strength Coach
A certified expert in sports science and fitness technology, sharing evidence-based guidelines to help athletes and coaches achieve lasting transformations.