30 Seconds Summary
How to Balance Weights And Endurance Training

  • Resistance training improves endurance sports by enhancing motion economy, reducing injury risk, and strengthening bones and muscles.
  • Appropriate for everyone, resistance training boosts health, aesthetics, longevity, and performance in all sports, and supports aging with independence.
  • Endurance athletes should adjust their weight lifting frequency based on their sports goals, muscle mass, and lifting experience—ranging from 1-4 days a week.
  • Endurance performance benefits most from low-volume, high-intensity weight lifting rather than high-volume sessions, which can lead to fatigue and hinder endurance training.
  • Lifting before cardio is preferred if muscle gain is the priority; otherwise, cardio should come first if the endurance event is the focus.
  • Efficiency is crucial for endurance athletes, who should plan to minimize transition time between workouts and optimize nutrition and hydration.
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