Cardio: Before or after weights/muscle training?

[jennashaped]

Hey guys! I'm a new and active member being VERY serious about getting started on this. Aside from induction flu (I've seriously thought I was gonna puke a few times, y'all!), I feel great during the day, and I think the symptoms of the "flu" my be helped by me splitting up my lunch and having a small lunch later and another small meal at 3.

ANYWAY: (rambling) Back to the point:

I've always heard it's best to do cardio first (I usually do 20-30 minutes moderate-heavy elliptical training) and then do muscle training. Is this true?

If so, I only have time to split my workouts up. So should I be okay doing 20-30 mins cardio in the morning and then at night, do 10mins to warm my muscles up and then do my muscle training?

Thanks in advance!

[liv]

Oh oh - did you know you stepped into a rat's nest here. There are entire books devoted to the subject. And the funny thing to me is that it really depends on whether you are a cardio person first or a weight person first on what kind of 'scientific' stand you will take here.

I think what you are suggesting sounds great. Some morning cardio and evening weights. I would recommend giving your muscle groups rest though. So if you work biceps one day you should rest biceps the next and maybe work triceps (or whatever).
Want to join the strength challenge. We could do with a couple of more persons
It is here
http://www.atkinsdietbulletinboard.c...utes-here.html (May Strength challenge - record your minutes here)

[planetclaire]

What you are planning to do sounds great. And as Liv says, give your muscle group at least 48 hours to rest. When you lift weights, you are actually tearing your muscles, and its during the rest period that they repair themselves and get stronger

If you do need to do back to back cardio and weight training, you should do what your focus is first ie: if you are really want to build strength, do your weights first, but if you wanting to increase your cardio vascular strength, do that first.

[jennashaped]

Originally Posted by liv

Oh oh - did you know you stepped into a rat's nest here. There are entire books devoted to the subject. And the funny thing to me is that it really depends on whether you are a cardio person first or a weight person first on what kind of 'scientific' stand you will take here.

I think what you are suggesting sounds great. Some morning cardio and evening weights. I would recommend giving your muscle groups rest though. So if you work biceps one day you should rest biceps the next and maybe work triceps (or whatever).
Want to join the strength challenge. We could do with a couple of more persons
It is here
http://www.atkinsdietbulletinboard.c...utes-here.html (May Strength challenge - record your minutes here)

Haha! I didn't know the subject was up for such debate! Well, at least my workout plan looks good. I know a bit about physical exercise because I played soccer for 16 years, so I'm really trained in it. But it's nice to get back on the wagon!

I plan to do Cardio 3-4x a week for at least 20-30mins a day. Weights all the same days, but abs every day and alternating arms/legs. That's not too much for me, I don't think but hopefully I don't kill myself!

Just signed up for the challenge, btw!

Originally Posted by planetclaire

What you are planning to do sounds great. And as Liv says, give your muscle group at least 48 hours to rest. When you lift weights, you are actually tearing your muscles, and its during the rest period that they repair themselves and get stronger

If you do need to do back to back cardio and weight training, you should do what your focus is first ie: if you are really want to build strength, do your weights first, but if you wanting to increase your cardio vascular strength, do that first.

K, awesome, thanks for the input! I'm definitely wanting to increase cardiovascular strength/burn fat. But I know lifting weights will continue to build muscle, which also burns fat. So I think I'll go with cardio first.

[shelly808]

The school of thought I go by is that if weight loss is your primary focus, do your strength training 1st....because you are using what ever bit of glucose that is in your system up 1st, then your body utilizes fat and some muscle tissue for energy.

So use that glucose up doing weights because typically you burn more fuel during cardio...and most of the fuel at that point will be coming from your FAT.

But......I believe the consensus is that interval training is best for weight loss. All this means is... bringing your heart rate up for a few minutes and then back down for a few minutes...up and down through out a workout. And from what I understand, doing this in a circuit workout mixing both cardio and strength training is best.

For example;

1. Start with 5-7 minutes cycling, rowing, treading etc...warm up

2. pick 2 - 3 different weight bearing exercises to do in a row; 15 lat pulls, 15 abs-(bench-knee ups), 15 bicep curls.

3. Go to any cardio machine and haul butt on it for about 3-4 minutes or jump rope.

Repeat until you get an hour in....or 40 minutes. Do different weight stations each time...(what ever is open at the gym) Or you can focus and isolate specific body parts - pick 4 and do 3-4 sets of each station...not in the typical manner, you want to do all 4 of the different stations (no resting between), then cardio for a few mins, back to all 4, back to cardio etc.

I like to end with at least 20 minutes of straight cardio, really helps burn that fat. Some days just do 40 minutes of interval/circuit training end with 20 minutes of straight cardio. Or if you have plenty time and energy, do 60 / 20.

This is a non stop - no resting workout! But its Fabulous! Doing this 3 days a week is best....walk, bike or any cardio on the in between days.
I am excited!! I am gonna amp up my workouts!!!

[jennashaped]

Originally Posted by shelly808

The school of thought I go by is that if weight loss is your primary focus, do your strength training 1st....because you are using what ever bit of glucose that is in your system up 1st, then your body utilizes fat and some muscle tissue for energy.

So use that glucose up doing weights because typically you burn more fuel during cardio...and most of the fuel at that point will be coming from your FAT.

But......I believe the consensus is that interval training is best for weight loss. All this means is... bringing your heart rate up for a few minutes and then back down for a few minutes...up and down through out a workout. And from what I understand, doing this in a circuit workout mixing both cardio and strength training is best.

For example;

1. Start with 5-7 minutes cycling, rowing, treading etc...warm up

2. pick 2 - 3 different weight bearing exercises to do in a row; 15 lat pulls, 15 abs-(bench-knee ups), 15 bicep curls.

3. Go back to a cardio machine and haul butt on it for about 3-4 minutes or jump rope.

Repeat until you get an hour in....or 40 minutes. Do different weight stations each time...(what ever is open at the gym) Or you can focus and isolate specific body parts - pick 4 and do 3-4 sets of each station.

I like to end with at least 20 minutes of straight cardio, really helps burn that fat. Some days just do 40 minutes of interval/circuit training end with 20 minutes of straight cardio. Or if you have plenty time and energy, do 60 / 20.

This is a non stop - no resting workout! But its Fabulous!

I wish I could afford a gym membership. :/ Thing is, I'm working with what I have at home, which is an elliptical machine, an ab roller, a mat, 1 lb. wrist weights, and myself. So I have these workouts you can do with no weights, and I'm doing those.

The cardio I do is the up and down one: a few mins low, a few mins high. Would that work for the switching you're talking about?

[shelly808]

What you have at home is just fine!

Yes it will totally work. You can do other things to get your heart rate up too, no "need" machines per se.

Serious walking in place really moving your arms and bringing your knees up, jump rope, standing squats raising your arms on the "up", and lunges all will get your heart a pumpn'.

And you can do quite a bit with 1lb weights as well....
biceps, triceps, shoulder presses, flies etc.
If this is all new to you, google free weights exercises....just focus on form in the beginning and not how many lbs.

You will do great! You might want to purchase a some 3, 5 and 8 lbs for a few weeks from now. Try Craigs list or garage sales....but they are not that expensive brand new.

[jennashaped]

Originally Posted by shelly808

What you have at home is just fine!

Yes it will totally work. You can do other things to get your heart rate up too, no "need" machines per se.

Serious walking in place really moving your arms and bringing your knees up, jump rope, standing squats raising your arms on the "up", and lunges all will get your heart a pumpn'.

And you can do quite a bit with 1lb weights as well....
biceps, triceps, shoulder presses, flies etc.
If this is all new to you, google free weights exercises....just focus on form in the beginning and not how many lbs.

You will do great! You might want to purchase a some 3, 5 and 8 lbs for a few weeks from now. Try Craigs list or garage sales....but they are not that expensive brand new.

Thanks SO much! I really appreciate your help! I will definitely try to pick up some weights when my paycheck goes through.

[chinadoll]

Jenn, a theraband (those big resistance bands) can serve as a replacement for dumbbells. There are lots of resistance moves you can do for biceps, triceps, shoulders, chest and back with a band. Same goes for lower body.

On the cardio first question, I tend to strength train first because if I do the cardio first I am often too tired to get a really good weight work out in. I like upping my weights regularly and if I don't do the strength moves first I cant get there.

Play it by ear and see what works for you.

[jennashaped]

Originally Posted by chinadoll

Jenn, a theraband (those big resistance bands) can serve as a replacement for dumbbells. There are lots of resistance moves you can do for biceps, triceps, shoulders, chest and back with a band. Same goes for lower body.

On the cardio first question, I tend to strength train first because if I do the cardio first I am often too tired to get a really good weight work out in. I like upping my weights regularly and if I don't do the strength moves first I cant get there.

Play it by ear and see what works for you.

Yeah, I'm thinking of investing in one of those therabands. Luckily the exercises I found online are working quite well, too.

I don't mind so much doing cardio first, but last night I honestly did feel like I was going to keel over!! And then this morning, my cardio felt great! 0_o Go figure, I dunno what my deal was yesterday, but I was certainly struggling through my workout. I might try to switch strength and weights.