New Rule 19 When you combine serious strength training with serious endurance exercise your body will probably choose endurance over muscle and strength

Let's say you have a lot of time and energy on your hands and decide to lift weights for an hour at a time three days a week—Monday, Wednesday, Friday—and run an hour on Tuesday, Thursday, and Saturday. You'd think you would get the best of all worlds: bigger muscles, more strength, less fat, improved endurance.

But you'd be wrong. Chances are, your body would increase its strength and endurance. But muscle size would be compromised by what researchers call the "interference effect." That is, doing two opposing types of exercise (called "concurrent training") will interfere with each other, and your body will choose one or the other. In this case, your body will choose endurance over muscle growth, and strength and power may suffer as well.

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