cardio in A.m and weights in P.M

TLIVIGNSTON

hey guys,

im switching up my routine a bit, to help with motivation for my partner i am now going to start going to the gym twice a day 3 x a week... im not that focused on cardio, but we think it is best for her is she does some HIIT stuff... our gym offers classes in the morning and arvy. was wondering what is the best way to do it... cardio in the morning and weights int he evening???


some help here please..

RhineDHP

From what I've seen on the forums, the general consensus is to lift weights first, then do cardio, so as not to prematurely fatigue the muscles, which could be dangerous when lifting (tired muscles + heavy objects = bad outcome). But then again, this has only been attributed to doing both lifting and cardio in the same exercise time frame.

So....I guess, go for it? Try it out and see if the time gaps allow for sufficient muscle recovery for more efficient lifts.

mikevandewetering

Weightlifting and HIIT on the same day is not recommended, LISS and weightlifting on the same day is fine. Just do HIIT on your ''off days''

DR2501

Weightlifting and HIIT on the same day is not recommended, LISS and weightlifting on the same day is fine. Just do HIIT on your ''off days''

Really? Loads of training plans online recommend HIIT after a weights session as your glycogen stores are already depleted. Plus, this means your off days are really full rest days between sessions.

blueboxgeek

Weightlifting and HIIT on the same day is not recommended, LISS and weightlifting on the same day is fine. Just do HIIT on your ''off days''

Really? Loads of training plans online recommend HIIT after a weights session as your glycogen stores are already depleted. Plus, this means your off days are really full rest days between sessions.

I thought this too, my PT has plans for me to lift and follow up with 20 minutes of HIIT. He said it would be more effective for fat loss this way.

Why is it not recommended?

mikevandewetering

Weightlifting and HIIT on the same day is not recommended, LISS and weightlifting on the same day is fine. Just do HIIT on your ''off days''

Really? Loads of training plans online recommend HIIT after a weights session as your glycogen stores are already depleted. Plus, this means your off days are really full rest days between sessions.

I thought this too, my PT has plans for me to lift and follow up with 20 minutes of HIIT. He said it would be more effective for fat loss this way.

Why is it not recommended?

Cause when you lift heavy first most of your energy will be used for weightlifting. So when you also planning to do HIIT on the same day your body will receive alot of stress. Also your HIIT training will be pritty weak which makes it not a real HIIT training. After a good HIIT training you should be burned out to the max. But then again not many people go full max out on HIIT, which is really the point of a HIIT training.

Example:
Weightlifting first then HIIT --> you might dash the first 100m in 20 sec. the second in 25 the third in 30.
(it will also leave a big impact on you the next day cause of the workoverload)
While on offdays HIIT you can dash the first 100m in 16 sec. second in 18 third in 23.
Also do not do more then 3 HIIT sesions a week. (the stress is on the body is to big, this will leave you with a massive workoverload when you are also lifting heavy and are on a calorie difilict)

DR2501

Weightlifting and HIIT on the same day is not recommended, LISS and weightlifting on the same day is fine. Just do HIIT on your ''off days''

Really? Loads of training plans online recommend HIIT after a weights session as your glycogen stores are already depleted. Plus, this means your off days are really full rest days between sessions.

I thought this too, my PT has plans for me to lift and follow up with 20 minutes of HIIT. He said it would be more effective for fat loss this way.

Why is it not recommended?

Cause when you lift heavy first most of your energy will be used for weightlifting. So when you also planning to do HIIT on the same day your body will receive alot of stress. Also your HIIT training will be pritty weak which makes it not a real HIIT training. After a good HIIT training you should be burned out to the max. But then again not many people go full max out on HIIT, which is really the point of a HIIT training.

Example:
Weightlifting first then HIIT --> you might dash the first 100m in 20 sec. the second in 25 the third in 30.
(it will also leave a big impact on you the next day cause of the workoverload)
While on offdays HIIT you can dash the first 100m in 16 sec. second in 18 third in 23.
Also do not do more then 3 HIIT sesions a week. (the stress is on the body is to big, this will leave you with a massive workoverload when you are also lifting heavy and are on a calorie difilict)

We'll have to agree to disagree I'm afraid. I want to use my energy stores first so that my body is burning fat during my HIIT session.
Your example of sprinting is a good one though, I probably wouldn't do a sprint session after weights (I do this on my cardio days now) as its hard work doing hill sprints without weights first! Plus injury risk would be increased I would imagine.

But intervals on the rower or elliptical where there is less of a chance of injury are fine IMO.

mikevandewetering

I do agree with you but interval training doesn't make it ''HIIT''. interval training (IT) or LISS and weightlifting on the same day is fine. But real HIIT training (like max sprints) is not recommended on the same day.

I also prefer doing normal interval training on the same day i lift weights.

DR2501

I do agree with you but interval training doesn't make it ''HIIT''. interval training (IT) or LISS and weightlifting on the same day is fine. But real HIIT training (like max sprints) is not recommended on the same day.

I also prefer doing normal interval training on the same day i lift weights.

I think a difference in terminology led to this debate! Lol. I agree what I described was more interval training.

blueboxgeek

Ah, maybe interval training is more what my PT is talking about then. Sorry for hijacking the thread!!

TLIVIGNSTON

all good thanks for the advice guys, ill give it a shot and if im too tired ill switch it up... im out fo action for a week or so due too a shoulder injury any way.