Why endurance before strength training boosts athletic performance
Sports medicine experts advise a specific order for recreational athletes: endurance training before strength training. This approach, combining both types of exercise in a balanced weekly routine, optimizes performance and recovery. Let's explore the benefits and best practices.
Starting with endurance training warms up the cardiovascular system and prepares the body for strength work. This reduces injury risk and enhances overall training effectiveness. For those with limited time, combining both types of training in three weekly sessions is practical and effective.
Endurance training can serve as a warm-up for strength training, using the whole body for 15 to 20 minutes at low intensity. Strength training, in turn, protects joints and prevents overuse injuries, making it crucial for endurance athletes. If time allows, separating these sessions by at least six hours is more efficient.
The World Health Organization recommends at least 150 minutes of endurance exercise and strength training per week. Two to three endurance sessions and two strength workouts per week strike a good balance. Notably, women should incorporate more strength training into their routines.
In conclusion, combining endurance and strength training optimizes performance and recovery for recreational athletes. Prioritizing strength training due to its positive effects on overall well-being and health is also recommended. Balancing these exercises in a weekly routine, with endurance training serving as a warm-up, is a practical and effective approach.
