Cardio or weights first?
- Thread starter Okieslims
- Start date
Generally speaking it's better to do weights before cardio (although optimally they should be done on opposite days altogether), although I know of at least one study indicating that for fat loss cardio should be done first...in the end, I'd still probably do weights first just so that you have more energy to devote to the more important training (for most purposes), though.
Well I would split them up but I lift 4 days per week. That would leave only 2 days for cardio(I rest up 1 day per week). So I generally do light cardio on lifting days after my lifting, and intense cardio on my non-lift days.
I ask this question because my "biggest loser" partner and I are now on slightly different schedules so one of us will have to do cardio prior to lifting and one of us will need to do cardio after.
I ask this question because my "biggest loser" partner and I are now on slightly different schedules so one of us will have to do cardio prior to lifting and one of us will need to do cardio after.
Youu per sae may not actually get to read this comment, but perhaps someone ellse will and can .... ''pass it onto you'' or something similar..
Really good question. I had to think about that a few moments. Personally I would say that if the weights were high rep ( as in for a resisted muscular endurance workout), then I would do those either before a cardio workout as a warm up ( to open up some circulation and a bigger area to pump through as the demand lessened going into the cardio..if that makes sense ..maaking the cardio easier btw) or sandwiched betweeen a cardio and bwe enduro follow up ( to act as a transit conduit to max your enduro benefit) and if the weights you were doing were strictly short heavier sets, then to allow your body to completely rest after getting max benefit from the cardio cool down and maxing on your extension capacity meaning that your contraaction also gets more behind it.. then that's what I would do.
that iis what I have done in the past and thinking about it, that's likely my reason.
I had to go back 15 years of workout memory to work out how to answer that !
Nice.
.
Blooming Lotus.
Really good question. I had to think about that a few moments. Personally I would say that if the weights were high rep ( as in for a resisted muscular endurance workout), then I would do those either before a cardio workout as a warm up ( to open up some circulation and a bigger area to pump through as the demand lessened going into the cardio..if that makes sense ..maaking the cardio easier btw) or sandwiched betweeen a cardio and bwe enduro follow up ( to act as a transit conduit to max your enduro benefit) and if the weights you were doing were strictly short heavier sets, then to allow your body to completely rest after getting max benefit from the cardio cool down and maxing on your extension capacity meaning that your contraaction also gets more behind it.. then that's what I would do.
that iis what I have done in the past and thinking about it, that's likely my reason.
I had to go back 15 years of workout memory to work out how to answer that !
Nice.
.Blooming Lotus.
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IMO
There are more studies that point towards the weights first cardio second for optimal effects. What you are doing now sounds fine and dandy. The cardio after training is more of active recovery for your muscles.
Doing cardio before messes with your body's sugar supply. Since most cardio burns lots of sugar and most high rep resistance training also burns lots of sugar.....one will be hindered by the other.
There are more studies that point towards the weights first cardio second for optimal effects. What you are doing now sounds fine and dandy. The cardio after training is more of active recovery for your muscles.
Doing cardio before messes with your body's sugar supply. Since most cardio burns lots of sugar and most high rep resistance training also burns lots of sugar.....one will be hindered by the other.
I will LV. I've just ordered "The New Rules of Weight Lifting" after several people on this site suggested it. I'm going to develope a routine based off of that book.
Why is it not optimal to do cardio and lifting at the same time? Specifically in my case where I'm trying to lose as much weight and body fat as I possibly can over the next 11 weeks. I figured that tacking on an extra 300+ calories bruned to the end of my workout would give me an edge.
Why is it not optimal to do cardio and lifting at the same time? Specifically in my case where I'm trying to lose as much weight and body fat as I possibly can over the next 11 weeks. I figured that tacking on an extra 300+ calories bruned to the end of my workout would give me an edge.
If your goal is to lower your body fat you may wish to consider doing some cardio in the morning prior to eating. Like a 15-20 minute interval about 12 hours or so away from your workout in the evening. Try it for a month or so and see the results. It shouldn't be enough to consume the muscle you will build due to it's short duration and separation from your training time. The key is intensity during the interval - think sprinting, not jogging and make sure you are medically up to it.
Keep some distance records from your machine rather than calories. This will give you a target to beat each time. I use a manual cardio workout that is as follows:
20 Minutes Total
Minute,% effort
0,50%
1,50%
2,60%
3,70%
4,80%
5,90%
6,50%
7,50%
8,60%
9,70%
10,80%
11,90%
12,50%
13,50%
14,60%
15,70%
16,80%
17,90%
18,100%
19,50% cool down
(Just enough time to watch a TiVOd South Park too!)
This is adapted from a workout by Bill Phillips.
Good luck!
Keep some distance records from your machine rather than calories. This will give you a target to beat each time. I use a manual cardio workout that is as follows:
20 Minutes Total
Minute,% effort
0,50%
1,50%
2,60%
3,70%
4,80%
5,90%
6,50%
7,50%
8,60%
9,70%
10,80%
11,90%
12,50%
13,50%
14,60%
15,70%
16,80%
17,90%
18,100%
19,50% cool down
(Just enough time to watch a TiVOd South Park too!)
This is adapted from a workout by Bill Phillips.
Good luck!
The fasted cardio (before breakfast) is definitly a good idea. I'm the same as you though Okieslims, I also do about 30mins after each weight session. steady state and not intensive though.
I'd be interested to hear the specifics as to why this additional cardio isn't optimal - surely its better than not doing any after you lift weights? (for fat loss specifically)
I'd be interested to hear the specifics as to why this additional cardio isn't optimal - surely its better than not doing any after you lift weights? (for fat loss specifically)
Fasted Cardio??
Are you sure you want to do that? You should never do any cardio or workout on a fasted stomach. You should eat a little something at least 30 min prior. Lots of people do do this, but your body starts to conserve calories instead of burning them. Not a healthy way to loose weight. Eat a banana, and a slice of whole wheat toast with just a little bit of peanut butter on it. Don't forget the water either. Also you should if possible do weight and cardio on different days or at least different time during the day if possible.
Are you sure you want to do that? You should never do any cardio or workout on a fasted stomach. You should eat a little something at least 30 min prior. Lots of people do do this, but your body starts to conserve calories instead of burning them. Not a healthy way to loose weight. Eat a banana, and a slice of whole wheat toast with just a little bit of peanut butter on it. Don't forget the water either. Also you should if possible do weight and cardio on different days or at least different time during the day if possible.
Fasted cardio is a highly debated area of training and, to say that it causes your body to 'conserve calories' without any explanation doesn't add much to that debate. Whatever excercise I do requires a certain amount of energy (ie calories) I don't see how excercising in a fasted state will mean that the same excercise will require fewer calories? It should simply mean that my body is looking to fat stores for its fuel when glycogen levels are relatively low following sleep.
You are right, all I am saying is it is very unhealthy to do this meathod. It can cause an increase in blood preasure, disseness, and many other issues, mainly for the average Joe. You also in most cases cannot train as intensly as you normally could if your glycogen stores are depleted.
I agree that if you feel faint or sick etc whilst doing fasted cardio, it may not be the right thing for you but, in general, I think the theory behind it is sound and, I would disagree that it is unhealthy. I have certainly seen results.
With regards intensity, the idea is that high intensity isn't actually required. I usually go for around 30mins steady-state at 70% roughly. I would do more but, unfortunately I just don't have time in the mornings.
With regards intensity, the idea is that high intensity isn't actually required. I usually go for around 30mins steady-state at 70% roughly. I would do more but, unfortunately I just don't have time in the mornings.
Cardio or weights first???
Take turns, it's the only way it will be fair...
But to answer the question outright, it would depend on what else you are doing. Sorry that is vage...
I am assuming that since you are doing a biggest loser comp. that you will be lifting higher reps, and if you actually want to gain strength from them too you don't want to be too tired to do them, you want to be able to keep up the endurance... but if you are building muscle mass and strength then you want to do lower reps... but if you are each taking turns then you could even change the type of weight workout you are doing depending on what you are doing, change it up, each week do low reps both before and after your cardio, and high reps before and after your cardio. You'll get the best of all worlds...
GOOD LUCK!
Take turns, it's the only way it will be fair...
But to answer the question outright, it would depend on what else you are doing. Sorry that is vage...
I am assuming that since you are doing a biggest loser comp. that you will be lifting higher reps, and if you actually want to gain strength from them too you don't want to be too tired to do them, you want to be able to keep up the endurance... but if you are building muscle mass and strength then you want to do lower reps... but if you are each taking turns then you could even change the type of weight workout you are doing depending on what you are doing, change it up, each week do low reps both before and after your cardio, and high reps before and after your cardio. You'll get the best of all worlds...
GOOD LUCK!