Is krachttraining en cardiotraining combineren verstandig?
Krachttraining en cardiotraining zijn twee verschillende disciplines binnen de fitnesswereld. Ze dienen elk een ander doel en hebben dan ook een totaal ander effect op ons lichaam. Veel mensen vragen zich daarom af of het zinvol en/of verstandig is om deze twee trainingsvormen met elkaar te combineren. Ondersteunen ze elkaar? Of werken ze elkaar juist tegen?
Krachttraining
De term krachttraining spreekt eigenlijk al voor zich. Je traint om meer kracht te ontwikkelen. Maar verwar dat vooral niet met het opvouwen van conditie, wan daarmee heeft deze vorm van training niets te maken. Krachttraining is bedoeld om spiermassa op te bouwen en vet te verbranden. Door aan krachttraining te doen, versterk je het spierstelsel en ben je dus in staat om meer kracht te zetten dan voorheen. Het maakt je sterker, maar je conditie neemt er in feite niet of nauwelijks door toe. Dat komt omdat krachttraining zich specifiek op de spieren richt en niet op het stimuleren van het hart en de bloedvaten.
Cardiotraining
Met cardiotraining wordt de trainingsvorm bedoeld waarmee het hart en de bloedvaten juist wel worden gestimuleerd. Niet voor niets bevat deze term de letters cardio, afgeleid van het Griekse woord kardia, hetgeen hart betekent. Door bijvoorbeeld te rennen, zwemmen, fietsen of roeien, gaat de hartslag omhoog. Het hart moet harder werken om meer bloed door het lichaam te pompen. Dat is logisch, want ons hele lichaam moet harder werken en om dat werk te kunnen doen, is meer zuurstof nodig. Wanneer je dit frequent blijft doen, verbetert de conditie, maar met de spierkracht doet het daarentegen weer niets.
Combinatie
De combinatie van deze twee vormen van training wordt soms in twijfel getrokken. Soms meent men dat ze elkaar tegenwerken, maar in feite is dat niet het geval. Sterker nog, ze kunnen juist een waardevolle aanvulling op elkaar zijn. Wanneer je doet aan krachttraining, zorg je voor sterkere spieren. Die komen vervolgens goed van pas wanneer je aan cardiotraining wilt gaan doen. Als de spieren namelijk sterker zijn, zul je minder snel last krijgen van verzuring en ook zul je een minder grote kans hebben op blessures. Omgekeerd geldt ook dat je een krachttraining langer kunt volhouden wanneer je in goede conditie bent. Bovendien kan zo’n cardiotraining er ook voor zorgen dat je nog wat extra vet verliest en dat is natuurlijk altijd meegenomen.
Volgorde
Dan is natuurlijk nog de vraag of de volgorde van deze trainingen relevant is. Hier hebben wetenschappers in Finland jaren geleden onderzoek naar gedaan. In de periode van 2011 tot 2013 werd een groep mannen in de leeftijd van 18 tot 40 jaar gevolgd. De ene helft van de groep deed gedurende een half jaar twee tot drie keer per week eerst cardiotraining en daarna krachttraining, de andere groep deed dat andersom. Bekeken werd of de hoeveelheid anabole hormonen in het lichaam afweek bij de groepen. In de eerste trainingsweek bleek dat wel het geval te zijn, maar na de volledige periode was geen verschil meetbaar.
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