Exercise scientists have recently been turning to interval training as the protocol of choice for maximum fat burning.
But many experts are now advocating a combination approach that may have even more benefits than either interval training or weight training alone.
In one set of studies(1,2), a typical, standard gym routine—60 minutes of weight training followed by 30 minutes of cardio- was compared with an “integrated” workout.
The “integrated” workout alternates weight training exercises with something the researchers called cardioacceleration—high-intensity sprints on a treadmill.
This integrated approach outperformed the typical, standard (separate weights, separate cardio) approach on every measure including muscle strength and endurance. It also produced an almost 10-fold reduction in body fat compared to the group doing the conventional workout.
“Exercise science is undergoing a revolution”, commented Jade and Keoni Teta, two naturopathic physicians who are also certified strength and conditioning coaches. “The weight-based interval approach offers the benefits of both aerobic and anaerobic training all within one compact integrated workout.”
1) Davis, et al “Concurrent training enhances athletes cardiovascular and cardiovascular measures” J Strength Cond Res 2008; 22(5): 1503-1514
2) Davis, et al “Concurrent training enhances athletes’ strength, muscle endurance and other measures” J Strength Cond Res, 2008; 22(5): 1487-1502