Lifting & cardio scheduling

z304

This is the first time I'm posting to the MFP forums. My question is about how to schedule the exercises that I'm just starting to do.

Background--
I'm 29. I recently tested high in bad cholesterol and triglycerides. I have PCOS I'm on meds for. I have an underactive thyroid that I take meds for, it was diagnosed within the last year. I haven't done much exercise in the last year, last fall I tried to train for a 5k but wore bad sneakers and trained too hard and hurt my foot then stopped trying.
I'm at the high end of the 'normal' BMI chart, and I'm super out of shape. I can only jog 1.5-2min at a time right now.

Goals--
I want to bring my bad cholesterol down (was told by my doc to do 30min cardio 5x weekly to help with this... so far I'm doing treadmill intervals between walking and jogging to work my endurance up).
I want to go from 138lbs to between 125 and 120lbs (to help PCOS symptoms, and to help fit into my clothes again- I was 125-120 for years) (note- I'm cleaning up my eating in addition to exercising).
I want to lift regularly (to long-term strengthen my bones, and be stronger in general).
I want to be able to run a 5k by the end of October (this is to give me a fun goal to work towards).

Questions--
Can I do cardio 5 days/week and weights 2-3 days/week and see results from both (in terms of improved cardio endurance and strength building)?
Can I do it all M-F and take the weekend off, or should I schedule it some other way?
I have access to basic cardio equipment and a rack of dumbbells, is this a good dumbbell workout for me to be doing:
http://www.building-muscle101.com/dumbbell_workout_beginner.html

Thanks

BeginnersBootcamp

I am NOT an expert in any fitness field, but for me personally I love cardio and try to do it 5 days a week, either through circuits or running or elliptical. I also lift 5 days a week and notice my strength improving while also losing body fat. My next goal is to up my calories and protein specifically so I can start to gain real muscle mass. Cardio, in this new plan, will continue to fight off body fat but the extra protein and proper supplements will help maintain my muscle. You may have to tweak your macros and see what works for you!

DoogCampbell

Don't see why not. The cardio will quickly become a matter of replacing energy rather than muscle recovery once you get more used to it. The lifting (even with sensible splits) will need time off in between to allow the muscles to rebuild. So do your lifting Mon-Wed-Fri and take the cardio lighter on those days, then absolutely you can have the weekend off to recover. The trick when starting anything like this is simply to start slow (even if you feel you can do more), but make sure you absolutely have a clear plan on how things will ramp up. If you don't push yourself in your lifting you will stagnate and even go backwards. The cardio you can maintain once you hit a happy level.

Upstate_Dunadan

I don't see it as a problem. I lift 5 days a week (45-60 minutes) and on 4 of those days jump on the treadmill at the end for either a 15 minute HIIT session or 30 minute incline/decline run. On Saturday I normally do a nice easy 60 minute run on the treadmill. Sunday is up in the air...either completely off or another easy 60 minute run.

Establishing a good cardio base will help with your weight lifting as well as general health.

z304

BeginnersBootcamp wrote: »

I am NOT an expert in any fitness field, but for me personally I love cardio and try to do it 5 days a week, either through circuits or running or elliptical. I also lift 5 days a week and notice my strength improving while also losing body fat. My next goal is to up my calories and protein specifically so I can start to gain real muscle mass. Cardio, in this new plan, will continue to fight off body fat but the extra protein and proper supplements will help maintain my muscle. You may have to tweak your macros and see what works for you!

I'm working on changing my diet, with one focus being upping lean protein... because of the cholesterol I want to see if I can find a good post-workout breakfast that's got a balanced carbs/protein ratio to refuel me. Something like oatmeal with stuff added? I don't want to have just chocolate milk for breakfast, as fun as that sounds.

What do you supplement with? I just started taking a multi, a type of calcium called hydroxyapetite (I'm a little skeptical of this one, never heard of it before but a nutritionist recommended it... although now I'm skeptical of her as well), and vitamin d (I'm deficient). I have nothing for protein or anything.

KenziesFrenzies

I lift 3 days a week (MWF), and run twice a week (Tu/Thurs) and am seeing results. Occasionally I'll have an extra gym day on the weekend, but that's only if my boyfriend and I feel like going; I consider it a "bonus" workout.

But the rate at which you see results really comes down to your diet, if you're staying at/under your calorie goal and hitting your macros. You can kill yourself 5 days a week, and it won't mean anything if you're eating crap.

z304

DoogCampbell wrote: »

Don't see why not. The cardio will quickly become a matter of replacing energy rather than muscle recovery once you get more used to it. The lifting (even with sensible splits) will need time off in between to allow the muscles to rebuild. So do your lifting Mon-Wed-Fri and take the cardio lighter on those days, then absolutely you can have the weekend off to recover. The trick when starting anything like this is simply to start slow (even if you feel you can do more), but make sure you absolutely have a clear plan on how things will ramp up. If you don't push yourself in your lifting you will stagnate and even go backwards. The cardio you can maintain once you hit a happy level.

Awesome, thanks!
Not starting slow was definitely my downfall last fall. I've heard 10% increase weekly should be safe for cardio? Although the c25k programs I've read seem to increase distance more than that.