Conditioning during rest periods

[Aspired101]

Hello,

I’ve been experimenting with doing low-intensity conditioning during my rest periods while lifting, mainly to save time.

I’m curious how much this might interfere with strength adaptations. I’m currently running the General S&C 2 template (great template btw) and using an elliptical for conditioning. When I do the elliptical on its own, I usually keep my heart rate around 115 bpm. However, when alternating between lifting and elliptical work, my heart rate tends to stay higher—around 130–150 bpm (measured via smartwatch).

I’m only doing this twice per week (about 35 minutes total on the elliptical), on days programmed for light conditioning. On days with higher intensity conditioning, I save it until after lifting.

If this does significantly impact resistance training adaptations, would it be better to push the conditioning until after the main two lifts of the day—or keep it entirely separate?

I’m training in a home gym, so I don’t have to worry about gym flow or etiquette.

A side question: this has resulted in my heart rate staying above 130bpm for the entire lifting session of roughly an hour or so. Does this carry similar cardio adaptations & subsequent recovery demands of an hour of LISS? Should i be adjusting total volume for this?

Thanks in advance for the guidance!

[Jordan_Feigenbaum]

Howdy! Welcome to the forum

I would predict reduced strength and size gain using this approach, as the majority of studies looking at concurrent training, e.g. combined lifting and conditioning in the same program, show reduced lifting-related gainzZz™ if conditioning is done before and/or during the lifting. If possible, I would keep the two separate.

Regarding your heart rate being elevated from lifting, no, that does not generate the same adaptations as an elevated heart rate from conditioning.

For more info on the interference effect and conditioning, check out our podcast series on this topic:

Part I (#236)
Part II (#237)
Part III (#238)