Training articles

Resistance training, what comes first, the muscle or the heart?

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The eternal question of what was before, the chicken or the egg? You can move to training, what to train first, the muscle or the heart?

Our collaborator Rebook Performance, tells us in this article how to train correctly in endurance sports.

The most common recommendations to start the season have always been start with low intensity workouts and perform different activities than usual to create an aerobic base

Options Muscle training for endurance sports

These recommendations are clearly positioned in start training giving work to the heart (cardiovascular system) and is what many of us We have performed every season start for many years.

The heart is also a muscle, but works due to the demand of others. If a large amount of blood is not required, it will not need to develop. PIn order to improve performance, you must work the skeletal muscle in a demanding way, so that capillaries are created and thus be able to use all the necessary nutrients. The circulatory system will not develop if there is no prior muscle demand.

It is as if we compare the refueling of our car or that of a Formula 1. Our hose (capillaries) will need several minutes to fill the tank, it does not need a large pump that drives a lot of gasoline and at high speed, but the Formula 1 in a few seconds The motor has been filled with nutrients for you to use.

To understand it even better, eThe trained heart of a great cyclist or runner is quite similar, but his muscles are different.. A good cyclist should be able to run on foot just like a good runner, cardiovascularly they can be almost identical. But in reality this does not happen or at least not to the expected level. The best cyclist in the world capable of moving more than 6w / kg in a port, he will never win a marathon, he will not even be able to run for a long time at less than 3:15 min / km. To get it you will need to develop your specific muscles for a long time. Muscularly he is not efficient in that task. The heart pumps a lot of blood, but the muscle is not able to use those nutrients.

The same goes for a rower who wants to be a swimmer or a cross-country skier who wants to be a cyclist. The heart may be nonspecific and will adequately perform the function of pumping blood, but the musculature is complex and very specific.

The muscle develops according to the demand and little by little it generates its own adaptations requesting the help of other organs (including the cardiovascular) to fulfill its mission. In order to squeeze all the nutrients that come through the capillaries, it is necessary to have a large amount of enzymes and above all some mitochondria very efficient (the true secret of performance).


  • High intensity training (HIIT) combined with resistance: Sustained speed (sprints of 30sg or more) combined with resistance training produces additional stimulation in trained athletes (study)
  • Aerobic training of low or moderate intensity with superimposed electro-stimulation (study, study)
  • Strength training: The biggest muscle activator is strength training especially with high intensity exercises, 70-80% 1 RM (study)
  • Strength training with superimposed electro-stimulation: Strength training itself has additional advantages if electro-stimulation is also applied during exercise (study)

If you want to improve your performance first demand your musclesThese will later ensure that the circulatory system can develop without wasting time and without limitations.

More about Reebook Performance:




Reebok Sports Club La Finca
Pº Sports Club, 4
28223 Pozuelo de Alarcón, Madrid
Telephone 91 799 70 80


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