Let’s start with one incontrovertible fact: you can’t fulfill your ultimate potential as both a weightlifter and a marathoner at the same time. Too many hours sweating on the elliptical will hinder your ability to put on muscle, and pumping too much iron will slow your endurance gains. But most of us don’t want Olympic medals in both events. We just want some combination of reasonable cardiovascular fitness and non-vanishing muscles—a desire shared by many elite athletes. Top basketball players, for instance, need strength and explosiveness but also have to last for a full 40 to 60 minutes on the court.
New techniques now allow researchers to directly measure which specific proteins are produced in muscles after different types of exercises. It turns out that the sequence of cellular events that leads to bigger muscles is determined in part by the same “master switch”—an enzyme called AMP kinase —that controls adaptations for better endurance. But you can’t have it both ways: the switch is set either to “bigger muscles” or to “better endurance,” and the body can’t instantly change from one setting to the other. How you start your workout determines which way the switch will be set for the session. So if your goal is beach muscles, your weights routine should come first. If you’re preparing for an upcoming 5K race, do your full cardio
workout before tacking on weights at the end. And if you’re looking for the best of both worlds, Hansen suggests
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