Grouping/scheduling exercise

Fizzgig168

Okay, so I tried to do some research to answer this question, but I failed, so I'm hoping someone on here can help.

I'm curious about whether or not the way you group your exercises matters, and if so how. Obviously I know that for cardio work outs, splitting up a half and hour of exercise throughout the day in 10 minutes chunks will not be anywhere near as effective as doing a straight half an hour of cardio. What I'm unsure about is how pairing strength training with cardio matters. Is it better to strength train before cardio? After? Does it decrease (or increase) the efficacy of strength training if I do it at a completely different time of day than I do my cardio?

Any insight or info you guys have would be greatly appreciated.

slaite1

I think it's often advised to do the more important one first. So if you're trying to lift heavy-don't go run a marathon before you lift. If your top priority is running faster-you probably want to do that before you get exhausted doing deadlifts.

It also depends-if you're doing an easy jog for 20-30 minutes, that can be a nice warmup to lifting. Sometimes I do cardio first simply bc I'll skip it otherwise. When my schedule was tough I would wake up early 3x a week to sprint, and lift in the afternoon when I feel stronger.

Really, though-it's mostly preference.

colors_fade

This is what I've read: You want to do your strength training before any cardio.

Theory is: as you lift, you're going to use up your glycogen stores for energy. Once depleted, as you start your cardio, you're going to trigger fat loss from reserves.

Now, I'm no biologist, so I have no idea how accurate that information really is. But I've read it repeatedly, and it seems to make some sense to me. I know that for myself, prefer lifting with maximal energy stores. I tend to eat a small carb/protein combo before lifting so I have proper fuel for it.

colors_fade

Oh, and as for splitting up cardio and lifting...

I do that on lifting days. I walk in the AM, usually on an empty stomach. So I get some fasted cardio in first thing in the morning.

I always lift in the afternoon. I have more energy and I've had a chance to get 2.5 meals in me before proceeding with heavy lifts. I've tried other times, but 2 or 3pm in the afternoon seems ideal.

If you split your cardio and lifting in that manner, I think you're making optimum use of both exercise types. Cardio fasted, and lifting with proper fuel.

KenziesFrenzies

I do mine on different days, but that's just me. I lift 3 days a week, and run 2 days.
But in my experience, if I lift first, I run like crap and don't last as long. But if I run first, I lift like crap and don't power through my workout like I normally do.
So it really just depends on your body, and what your goals are.

Capt_Apollo

it depends entirely on your goals and your time.

you'll hear a lot of people say "cardio after strength training" because it supposedly makes your legs too weak to lift properly if you reverse it.

i think that if you only have 60 minutes to spend at the gym, bookending your session with cardio can be very effective. 8-10 minutes max on some kind of cardio machine is a great way to warm up and raise the heart rate so that you can lift. doing legs that day? maybe bike instead of the treadmill. after your lifting session 10-15 of cardio is a great way to finish up, get the heart rate going again, and then finish up with a walk to cool down.

MrFitness225

When it comes to training, I've learned no one way works well for all. It's best to try different routines, options and time of day and TRACK your workouts, everything from how you felt, what time of day, what exercises and in what order. Only after you find out what works best for your body and fitness goals will you be able to develop a plan that works. Just my two cents :O)

cwolfman13

I usually do some very light cardio for 5-10 minutes or so before I lift to warm-up and then again to cool down...and sometimes on Saturdays I ride my bike to and from the gym...but it's a pretty chill ride of about 8 miles either way.

If I'm going to actually "work", I try to keep these things separate. I do have two-a-days usually twice weekly, Monday I get in a run in the AM and lift in the PM and Thursdays I ride in the AM and lift in the PM...I haven't had any issues doing this...but I wouldn't want to try to go on a training run or ride and then just jump into the weight room...I think I'd be pretty spent and wouldn't really get what I wanted from my lifts...and I wouldn't want to do a training run or ride after I lift for the same reason.

just some light general cardio though, and I don't really think it matters much.

Fizzgig168

Thanks so much for the input, everyone!

Thanks especially to @colors_fade, that was particularly helpful for me