Splitting cardio and strength?

HeidiThe9
HeidiThe9 Posts: 48 Member
in Fitness and Exercise
So I have been pretty consistent of getting to the gym for about the last month and a half. I am down 20+ lbs. since October, and I think it is time to reevaluate my exercise routine.

I go to Planet Fitness (please don't judge, I need 24 hours as I usually go around 10pm after the little ones are all securely out for the evening) so my access to free weights is limited. I have been using the 30 minute circuit training section, with body weight squats and knee lifts on the steps between machines, followed by 15-20 minutes of cardio. Elliptical or treadmill. I have been steadily increasing the weights lifted on the machines, but the cardio is tough. My legs get a bit shaky from the strength training.

I want to increase my cardio stamina. I just downloaded a C25K app, and plan to start running tonight on the treadmill and breaking up the cardio and strength workouts. Since I usually get to the gym 4-5 times a week, I am shooting for 3 days of strength, and 2 of running.

So here is my question, do I eliminate the knee lifts and cardio I currently do with the machines? Do I keep some light cardio? Should I increase the weights, maybe add a second (and third) cycle? I am greatly intimidated by the free weights that are there, and since I go alone so late, there is really no one who can show me what to do. I know that a good compound lifting routine is probably best for me, but I just do not see that happening yet.

I was thinking of doing exactly what I am doing now MWS, and C25K on TTh. Do I need more of a rest then just Friday and Sunday?

35 Female, 5"6', currently 258, down from 280

Replies

  • pzarnosky
    pzarnosky Posts: 256 Member
    I view running and lifting as separate entities. My lifting routine and running routine have nothing to do with one another. Follow the c25k program as it's laid out for you (to the best of your abilities, obviously life takes over sometimes).

    For lifting... if you want to get into a good routine, I suggest bodybuilding.com. You can go in and select a lifting program based on your goals, gender, experience (good for you since you're a beginner!). Probably most importantly for you is that if you get a program you like but don't know what some of the lifts are, you can look through their database and they have short video clips that show proper form. It takes some playing around but well worth it!
  • Br3ntG
    Br3ntG Posts: 29 Member
    Good suggestions by pzarnosky. I sometimes work in a short run before weights to get 'warmed up' but if I do running (5k) or cycling (17k) I'll do that in the morning and do weights in the afternoon/evening. The advice I keep seeing is lift first, then cardio so that your lifting form is correct as you may be fatigued if you do cardio first then weights (and there's greater potential to hurt yourself lifting something heavy when fatigued).
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    I think you first have to decide what your priority is. Are you trying to become a runner? Or, are you someone who likes going to the gym and lifting, but wants to get some cardio in. Deciding will determine what you do.
    For me, for example, right now I want to improve my running. As a consequence, I am only going into the gym once or twice a week. I run the other days and my legs are really tired the days after I lift, so the lifting, while fun and important, kinda gets in the way. Therefore, I limit it.
    If I liked the gym, I'd probably limit my running because running burns so many calories it would tend to sap my energy for weight training. Plus, i think you need more recovery when you weight lift.
    Good luck.
  • newport3158
    newport3158 Posts: 75 Member
    Br3ntG wrote: »
    Good suggestions by pzarnosky. I sometimes work in a short run before weights to get 'warmed up' but if I do running (5k) or cycling (17k) I'll do that in the morning and do weights in the afternoon/evening. The advice I keep seeing is lift first, then cardio so that your lifting form is correct as you may be fatigued if you do cardio first then weights (and there's greater potential to hurt yourself lifting something heavy when fatigued).

    I've been doing this for 8 years now and I've always done my cardio first. I can do an hour of HIIT cardio then go lift for another hour, circuit style or heavy low reps. It's whatever works best for your body. Don't be afraid to try new thing or switch things up for a couple weeks and see how it goes.

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