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» Reference List

  1. Ainsworth, B.E., et al., Compendium of physical activities: classification of energy costs of human physical activities. Med Sci Sports Exerc, 1993. 25(1): p. 71–80.
  2. Wilson, J.M., et al., Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res, 2012. 26(8): p. 2293–307.
  3. Hawley, J.A., Molecular responses to strength and endurance training: are they incompatible? Appl Physiol Nutr Metab, 2009. 34(3): p. 355–61.
  4. Gergley, J.C., Comparison of two lower-body modes of endurance training on lower-body strength development while concurrently training. JJ Strength Cond Res, 2009. 23(3): p. 979–87.
  5. Burgomaster, K.A., et al., Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. Journal of Physiology, 2008. 586(1): p. 151–60.
  6. Balabinis, C.P., et al., Early phase changes by concurrent endurance and strength training. J Strength Cond Res, 2003. 17(2): p. 393–401.
  7. Borsheim, E. and R. Bahr, Effect of exercise intensity, duration, and mode on post-exercise oxygen consumption. Sports Med, 2003. 33(14): p. 1037–60.
  8. Lysholm, J. and J. Wiklander, Injuries in runners. Am J Sports Med, 1987. 15(2): p. 168–171.

Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Nick
Nick
May 7, 2020 06:02

Hey Andy,

I am getting to the point where I might need to make my first adjustment during this cutting phase (finished 12 weeks of dieting, 2 weeks of diet break, and now 4 weeks into the next phase of dieting where progress has slowed in the last 3 weeks down to 0.3lbs/week). Because of quarantine, my NEAT has also dropped a good amount (6000 steps down to 2000 steps daily). I was wondering if instead of just making macro adjustments, which would be pretty significant, I could bump my steps back up (maybe even higher than my old norm) and lower my macros at a smaller amount. I know this would not be the most accurate way of reducing energy, but just wanted to have your opinion on this.

Andy Morgan
Admin
Andy Morgan
May 7, 2020 07:31
Reply to  Nick

Sure! This experience has been quite common with clients.

If going for a walk to up your steps back to a regular, non-heavily-sedentary level, is safe and sustainable, I think that’s a good idea.

Jon Clemons
Jon Clemons
April 17, 2020 16:30

Any thoughts on jump rope and weighty ropes as cardio?

More about my case:

Since quarantine measures I began doing twenty minutes a day with a 1 lb rope to offset less walking. I peg it at a PRE 5 and I weigh 90kg. This is in addition to push pull legs at home training with bands and bodyweight.

An equivalent 5-7km run for me did much worse to my legs in terms of soreness with a PRE 7. With a 1 lb jumprope session I do feel soreness in my forearms and biceps beyond 10 minutes with heavy ropes but zero leg soreness.

Maintaining 200g/day in protein with a 200 calorie deficit on average without the jumprope. An additional 150-200 I imagine with it.

Andy Morgan
Admin
Andy Morgan
April 18, 2020 16:32
Reply to  Jon Clemons

Hi Jon, thanks for the question.

Yes, I think you can consider the running and jump rope an equivalent calorie burn rate if a similar RPE. The reason for the different soreness is the lack of deceleration forces from the running now and the heavy rope being used by your body in a way it is not used to.

Sam
Sam
January 30, 2020 09:51

I’m an on-and-off experienced lifter who likes to box. Will a high-intensity 45 min boxing session (HIIT) once or twice per week interfere greatly with my 3 sessions of lifting (cutting is my goal)? I have always done these sessions in the past (in my most successful fat loss periods) – they also make me feel significantly faster, lighter, fitter in many other ways. Would your advice be definitely to lose these HIIT boxing sessions while I’m lifting (cutting), for best results? Thanks.

Andy Morgan
Admin
Andy Morgan
January 31, 2020 09:02
Reply to  Sam

Definitely is strong wording. It might be helpful from a recovery standpoint to stop doing them (or cut down).

laura
laura
January 8, 2020 21:31

The literature often refers to getting 10000 *steps* per day. I know that’s likely because it’s easy to measure + has a very low barrier to entry.

I’m going to start cycling my gym commute (about 1hr walk, there & back) I know that the already small calorie expenditure will be reduced, but is there a health reason I should be trying to *walk* i.e. For health outcomes is walking “better” than cycling, ignoring calorie expenditure?

Andy Morgan
Admin
Andy Morgan
January 9, 2020 14:16
Reply to  laura

Hi Laura.

No, it’s just an easy heuristic people use. The point is to help people be more conscious of their daily activity levels. When dieting, it often surprises people how much these numbers drop off without them realizing. (The reverse true when bulking, but usually to a lesser extent.) This is the NEAT change I refer to in articles across the site.

(Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.)

If you have an iPhone, click the Health app and then click on Steps. Zoom out the bar graph to a one-year period. You might notice a drop in the daily steps during any months you were dieting last year. (Unless you tried to diet via varying cardio.)

edu
edu
January 4, 2020 23:04

HI andy, is walking considered as cardio?

Andy Morgan
Admin
Andy Morgan
January 5, 2020 09:15
Reply to  edu

Well, this depends on definitions. If you’re wondering whether to count your walk to work as cardio, that’s not the kind of thing we’re talking about here.

What is it you actually want to know?

OAL
OAL
August 29, 2019 09:37

Great article Eric, learnt something new today — interference — although my ultimate aim is physique and strength, at the moment, I am very much concerned with losing weight, so I am using diet to reduce that (while maintaining hight protein intake), and doing plenty of cardio combination to improve my physique and general health, about 4.5 hours per week.

At the same time, I need to improve strength and my aesthetic looks, so I am doing 4-5 hours resistance per week — basically I am at he gym 6 days per week.

I’ve been at at this several weeks now, and it’s demanding, especially with diet, since the cardio is taxing my limited energy intake. Any thoughts? Thanks again 🙂

Andy Morgan
Admin
Andy Morgan
August 29, 2019 11:32
Reply to  OAL

Hi OAL. Allow me to answer as it’s my site and Eric isn’t here to respond.

If something is demanding to the extent it’s unsustainable, reduce the workload. I’d reduce the gym days to four per week (see my advice regarding program selection here) and reduce the cardio by half at the least.

Tom Jenkins
Tom Jenkins
March 17, 2019 21:10

Hey Andy, I enjoy cycling but my focus is physique and strength. Ideally, I’d like to fit two or three rides into my week.

Is it better to ride on leg days (so my legs get 3 – 4 days of recovery away from both squats and hill cycling) or to ride on upper body days (so my squats aren’t compromised by a hard bike session a few hours earlier)?

Awesome site by the way.

Andy Morgan
Admin
Andy Morgan
March 18, 2019 08:25
Reply to  Tom Jenkins

Thank you, Tom.

There is both a psychological component and a psychological component to this. Test out both and do what you find easiest.

Vasko Naumov
Vasko Naumov
February 3, 2019 22:34

Very useful article as always. Keep the perfect work Andy.

Andy Morgan
Admin
Andy Morgan
February 4, 2019 15:18
Reply to  Vasko Naumov

Thank you, Vasko.

Arturo Murcia Dominguez
Arturo Murcia Dominguez
January 13, 2019 04:02

Hello Andy,

i undernstand that most fast loss should come from diet. This is clear crystaline to me . However, is there any benefit from doing a bit of cardio ( for example 40 min per week) isntead of eating 300 Kcal less thsi week?

Many thanks for all
Arturo
Spain

Andy Morgan
Admin
Andy Morgan
January 14, 2019 10:27

Hi Arturo. The result will be the same.

anna
anna
January 9, 2019 01:45

Hello,

Would doing 30 minutes on the Recumbent Bike @ 130-140bpm 3x a week be classed as low intensity or moderate? if moderate how would I make it low?

Thank you.

Andy Morgan
Admin
Andy Morgan
January 9, 2019 09:57
Reply to  anna

Use the RPE chart to help you gauge it.

Kalin
Kalin
January 3, 2019 01:05

So the conclusion of the article is to do different types of cardio (light,moderate,vigorous)? I will try something like that: 3-4 times lifting, 1 time light jogging, 1 time sprinting and 1 time jump roping per week.
Does running/sprinting or jump roping with rest intervals count as HIIT?

Andy Morgan
Admin
Andy Morgan
January 3, 2019 13:01
Reply to  Kalin

So the conclusion of the article is to do different types of cardio (light, moderate, vigorous)?
– No, see the bolded text for the conclusion. The end of the article is an example of someone that is at the point where they need to do cardio (or choose to so they can eat more).
Does running/sprinting or jump roping with rest intervals count as HIIT?
Yes, that is the definition of it. High-intensity, interval training.

Elio
Elio
December 30, 2018 03:17

Does any of this change when on maintaining or bulking calories? I want to start boxing in the new year and keep the same or even improve my body comp.

Looking forward to your reply. 🙂

Elio

Andy Morgan
Admin
Andy Morgan
December 30, 2018 10:00
Reply to  Elio

Consider it the same. Thanks for asking, Elio.

Andrew
Andrew
December 29, 2018 00:56

What if you ARE a runner, as in you race. Obviously there’s going to be a give and take between the two goals (getting faster and getting bigger/stronger), but there should be a way to balance the two, no?

Andy Morgan
Admin
Andy Morgan
December 29, 2018 10:50
Reply to  Andrew

Sure, but this is an article about cardio for fat loss for people with physique and strength goals.

Nick Drizen
Nick Drizen
December 27, 2018 15:50

How does crossfit fit to into the above as that generally has heavy weights and intensity at the same time?

Andy Morgan
Admin
Andy Morgan
December 27, 2018 17:09
Reply to  Nick Drizen

I’d imagine in the moderate range.

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