Det er forskjellige meninger om hva som er mest effektiv for å øke kaloriforbruk gjennom trening dersom man kombinerer styrketrening og kardio i en og samme treningsøkt. I nyeste nummer av Journal of Strength and Conditioning Research er det publisert en artikkel hvor man har målt oksygenforbruk i hvile etter styrketrening (EPOC), etter kardio, etter styrektrening etterfulgt av kardio, og etter kardio etterfulgt av styrketrening..
The Journal of Strength and Conditioning Research: Vol. 19, No. 2, pp. 332–337.
Aerobic and Resistance Exercise Sequence Affects Excess Postexercise Oxygen Consumption
Micah J. Drummond and Pat R. Vehrs
G. Bruce Schaalje, Allen C. Parcell
ABSTRACT
Drummond, M.J., P.R. Vehrs, G.B. Schaalje, and A.C. Parcell. Aerobic and resistance exercise sequence affects excess postexercise oxygen consumption. J. Strength Cond. Res. 19(2):332–337. 2005.—
Excess postexercise oxygen consumption (EPOC) may describe the impact of previous exercise on energy metabolism. Ten males completed Resistance Only, Run Only, Resistance-Run, and Run-Resistance experimental conditions. Resistance exercise consisted of 7 lifts. Running consisted of 25 minutes of treadmill exercise. O2 was determined during treadmill exercise and after each exercise treatment. Our findings indicated that treadmill exercise O2 was significantly higher for Resistance-Run compared with Run-Resistance and Resistance Only at all time intervals. At 10 minutes postexercise, O2 was greater for Resistance Only and Run-Resistance than for Resistance-Run. At 20 and 30 minutes, O2 following Resistance Only was significantly greater than following Run Only. In conclusion, EPOC is greatest following Run-Resistance; however, treadmill exercise is more physiologically difficult following resistance exercise. Furthermore, the sequence of resistance and treadmill exercise influences EPOC, primarily because of the effects of resistance exercise rather than the exercise combination. We recommend performing aerobic exercise before resistance exercise when combining them into 1 exercise session.
Kommentar: om man bruker EPOC som måleparameter får man dette resultatet pga rekkefølgen i de to treningstypene. Kanskje ikke så overraskende, men man skal altså ikke avskrive lett kardio før styrketrening som en mulig strategi dersom man ønsker å øke kcalforbruk. Edit: kun basert på abstract fra tidsskriftet online