Weights lifting + Running?

H

Hitman1

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Hi everyone,

I go to the gym 4 days a week to do weight lifting. I really would like to start running on a tradmil to do some cardio training but I don't want to come a 5th day for that!

Can I do the treadmil running after one of the weight lifting workouts? or would that be adding too much to my workout?
 
most people who weight train do cardio right after or before weight training.

go for it.

30 minutes of cardio is sufficient enough. i'd say anything over 30 minutes would result in muscle loss.

also, u should try High intensity interval training, this is the best cardio workout as you are running at high speeds at shorter distances. burns fat and avoids muscle loss!

run up to 10-20 minutes is sufficient. sprint for a 30 seconds at 100% of your potential and walk/jog for a minute, repeat.
 
Cardio before weight training results in both greater EPOC and greater GH-release(fatburning) so its better before regarding fatburning. Also, after the weight training the proteinbreakdown is hightened so the focus there should be to stop the negative balance and go into a positive proteinsyntesis asap, not continue with cardio.

However you can question how much effect these factors will actually play in the gains you make, the most important factor is what order makes you able to perform the best.
 
I used to do treadmill HIIT after my weight sessions and I didn't notice any effects on my gains. Now I just do outdoor HIIT on days when I'm not lifting and I just do a warm up jog on my lift days.
 
Markus Leon said:
Cardio before weight training results in both greater EPOC and greater GH-release(fatburning) so its better before regarding fatburning. Also, after the weight training the proteinbreakdown is hightened so the focus there should be to stop the negative balance and go into a positive proteinsyntesis asap, not continue with cardio.

However you can question how much effect these factors will actually play in the gains you make, the most important factor is what order makes you able to perform the best.
Click to expand...

I would do cardio after. Energy would be used for jogging and weaken you. therefore your lifting exercises won't be as effective. you'd want muscle gain and fat loss at the same time, not only fat. You'd be burning your muscles.
 
Joey007 said:
30 minutes of cardio is sufficient enough. i'd say anything over 30 minutes would result in muscle loss.

also, u should try High intensity interval training, this is the best cardio workout as you are running at high speeds at shorter distances. burns fat and avoids muscle loss!

run up to 10-20 minutes is sufficient. sprint for a 30 seconds at 100% of your potential and walk/jog for a minute, repeat.
Click to expand...

I do my cardio on completely different days than my weight training, but usually I have a 20 minute light run before hitting the weights as a sort of warm up.

I also recommend running outside, as opposed to the treadmill. I agree with Joey007 about the HIIT, I find it very effective as well. I would say that, for a good amount of fat burn, 15 minutes is enough; with a 5 minute warm up of course.

From your post, it sounds like you're doing all weights, and no cardio right now, so I'd definitely recommend starting a cardio routine. Some ways in which you can try gettin some cardio include biking to and from work, running to and from the gym, etc. You can also consider bringing your gym time down to 3 days a week and cardio to 2. Be sure to drink lots of water and keep a adequate amount of calories.
 
Hitman1 said:
Hi everyone,

I go to the gym 4 days a week to do weight lifting. I really would like to start running on a tradmil to do some cardio training but I don't want to come a 5th day for that!

Can I do the treadmil running after one of the weight lifting workouts? or would that be adding too much to my workout?
Click to expand...

Hit the treadmill.
 
Thanks guys you've been really helpful. I guess I see a consensus that I should do the treadmil after my weights workout and spend 15 minutes running + 5 warmup

I will try that today and see how it goes. would 1 to 2 times a week for 20 minutes each be sufficient for cardio training?
 
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