cardiio and strength ... how to get the right balance?

RoxySherwood89

Ok so my main form of exercise is treadmill and cross trainer. On my day off the gym I go running with my sister. I want to incorperate strength into this and tone my muscles but not sure on how and the best way to do this. I have tried the machines in the gym and don't really like them but to be honest I don't knw if I'm using them corectly.

Any help?

RoxySherwood89

Anyone?

Ge0rgiana

Free weights. Pick a program. I'm starting to alternate mine with running.

corrinnebrown

I love jillian dvds for this reason. It combines the best of both worlds

Babsvii

why don't you try some lifting DVD's they will teach you how to lift and different moves... my fave is P90X.

Chief_Rocka

Do each one 2-3 times per week, and take at least one full day off per week.

BrianSharpe

The right answer depends largely on your long term goals.

Are you thinking of participating in endurance sports (running, triathlon etc)? Or, are your goals more focused on body composition?

John2347

hire a personal trainer... even for one session

amann1976

cardio half the workout and lifting half the workout

most gyms should have a program where they will show you how to use the machines towards your goals

sarahisme18

I love jillian dvds for this reason. It combines the best of both worlds

I think Jillian dvds are OK.... but I think they're more about endurance than strength, even with the weights. Why? Because she's using light weights and MANY reps. Yes, you can do it for longer, but you can't lift more next time.

If you really want a dvd for getting into lifting for building strength, check out Cathe Friedrich.

A trainer is a great idea, even once, to help you out. Then you can go from there.

Erica0718

Check out Stronglifts, you only need to do it 3 days a week.

http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

rebeccap13

Look into New Rules of Lifting and if you are confused/worried you don't know what you are doing see if there is a trainer at the gym that can help you out and demo the new exercises you're unfamiliar with.

I too am working on trying to find that balance. I've been running and lifting for a little while, I basically judge the "balance" by how my lifting is progressing. So far I've been able to run 3-4 times per week and not really hinder my lifting progress, I've still been adding weight every week.

I agree about the rest day, and make it a REAL rest day, not an active rest day.

RoxySherwood89

Do for eg if my gym seshion is 90 mins I should do 45 mins my usual treadmill and cross trainer and the other 45 on strength training?
I'm not kean on dvds as I find I don't do them at home, I'm better in a gym.
Will definately look into free weights/getting help at the gym thanks guys :-)

bizco

Skip the machines and stick to the free weights (dumbbells, barbell). Do a full-body workout 3 times per week. Do your cardio (treadmill, etc.) on your non-lifting days. If you MUST do cardio and strength on the same day due to time constraints then do weights first, then cardio.

Check out the book "The New Rules of Lifting for Women", it's an awesome program! Here's a link to the MFP group:

http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

There are other strength training groups on MFP you could join too. Just use the group Search function.

Congratulations on making the wise decision to strength train!

Erica0718

personally I would do cardio and strength training on different days if possible. I usually do a cardio warm up before lifting but usually on do 20 mins

BusyRaeNOTBusty

Check out Stronglifts, you only need to do it 3 days a week.

http://www.myfitnesspal.com/forums/show/4618-stronglifts-5x5-for-women

This. Or New Rules of Weight Lifting for Women.

Strength 2-3 times a week, 45 minutes at a time. Cardio 3-5 days a week, 30-45 minutes at a time (or less than this, cardio is optional).

WendyTerry420

I love jillian dvds for this reason. It combines the best of both worlds

^^ This

I started with 3 pounds, then moved up to 5 pounds. This is really helping me with my arm strength. Hopefully, I can actually do a decent amount of reps with 10 pounds soon. I think a barbell is like 45 pounds. That's where I need to get to. :laugh:

Cr01502

Stronglifts, New Rules of Lifting, and maybe hire a personal trainer for a session to teach you proper form

Good luck to you and great job on progressing your workouts! javascript:add_smiley('smile','post_body')

FullOfWin

ZOMG STRONGLIFTS OR NEW RULES OF LIFTING!! Or any of the other good beginner routines like Westside, Starting Strength, Reg parks' 5x5, Greyskull LP, Allpro's beginner routine...

I personally would not recommend some fad DVD workout centered around 5lb dumbbells or some hybrid program that "gives the best of both" because no, they don't give the best of either.

Check this http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

wackyfunster

3x 1 hour strength workouts per week
2-3x 20-30 minute HIIT sessions
Any remaining time you want to exercise, do LISS cardio, e.g. walking

RoxySherwood89

3x 1 hour strength workouts per week
2-3x 20-30 minute HIIT sessions
Any remaining time you want to exercise, do LISS cardio, e.g. walking

Sorry whats HIIT sessions? Sorry for all the questions i just want to get it right and right for me x

Cr01502

3x 1 hour strength workouts per week
2-3x 20-30 minute HIIT sessions
Any remaining time you want to exercise, do LISS cardio, e.g. walking

Sorry whats HIIT sessions? Sorry for all the questions i just want to get it right and right for me x

HIIT High Intensity Interval Training

Example: Walk for 3 minutes, Sprint for 30 seconds repeat 5-8 times.

TavistockToad

Do for eg if my gym seshion is 90 mins I should do 45 mins my usual treadmill and cross trainer and the other 45 on strength training?
I'm not kean on dvds as I find I don't do them at home, I'm better in a gym.
Will definately look into free weights/getting help at the gym thanks guys :-)

you dont need all the cardio with strength training. 3 x strength, 2 xcardio, 2 x rest

IronDame

I know most gyms normally have trainers show people how to use the machines and free weights when they first sign up. I would recommend you talking with them and seeing what you can work out. Don't be afraid to watch people and pick up what they are doing, although a lot of them do have bad form. It would be best to youtube exercises for each body group and watch their form. Also www.bodybuilding.com has a lot of good beginner routines.
Lastly do a 10-15 warm up before weights and after hit cardio.

sunsnstatheart

High Intensity Interval Training vs. Low Intensity Steady State. HITT is popular with body builders because it provides some cardio while also working fast twitch muscle fibers. I see a lot of claims of how people are giving up jogging (LISS) entirely in favor of HITT. I wouldn't personally recommend it and won't give up my runner.s high but I guess it works for some. Also, be careful to make sure you have enough rest time for recovery. It will take time to find the combination that works but definitely do both cardio and strength training. As for the question of how, its experimentation, record keeping and analysis to find the right combination FOR YOU. A good personal trainer, i.e. one that will sit down with you before giving you a routine, can help you here.

katevarner

Ask a trainer at your gym to show you how to use the machines or the free weights--that's why they are there. At my gym, we get a free meeting with a trainer and fitness assessment when we join, then an update every three months as part of the membership. The internet is also a great place to look things up. Lots of sites have video, or just go to youtube and start searching.

If you are looking for HIIT workouts, just google it. There are lots out there for whatever cardio you prefer--I even saw one for kettlebell. I take a Spin class one day a week from an instructor who always includes a few Tabata intervals, and on those days, I burn calories all day long at an elevated rate--this week I burned over 2500 on my Spin day even tho I had a relatively sedentary day at work. On a normal workout day, I only burn about 2200.

RoxySherwood89

I would love a personal trainer but i just cannot afford it Youve all gave some really good advice i guess its just finding out what works for my body. Thanks all x

WendyTerry420

I would love a personal trainer but i just cannot afford it Youve all gave some really good advice i guess its just finding out what works for my body. Thanks all x

I feel you. I'm broke as hell myself. There are lots of bodybuilding websites (plus YouTube) that are free and have videos to watch to show you proper form and various exercises. While a PT would be nice, it isn't necessary. You *can* get fit for free!

wackyfunster

High Intensity Interval Training vs. Low Intensity Steady State. HITT is popular with body builders because it provides some cardio while also working fast twitch muscle fibers. I see a lot of claims of how people are giving up jogging (LISS) entirely in favor of HITT. I wouldn't personally recommend it and won't give up my runner.s high but I guess it works for some. Also, be careful to make sure you have enough rest time for recovery. It will take time to find the combination that works but definitely do both cardio and strength training. As for the question of how, its experimentation, record keeping and analysis to find the right combination FOR YOU. A good personal trainer, i.e. one that will sit down with you before giving you a routine, can help you here.

I agree with this. LISS is awesome, and resistance+LISS are all you need to hit any body composition goal.
I just know that most people are not ready to drop "cardio" (read:HISS, which is really a terrible form of exercise), and that most people think that LISS isn't enough. So if they are going to do something else, it might as well be something useful that produces results, vs something that is likely to just trash their thyroid and hormone panels when done excessively at a caloric deficit (HISS).

sunsnstatheart

If you can't afford a personal trainer then use the large variety of free tools that are out there. Bodybuilding.com is a great resource for a large variety of exercises with video demonstrations. Like every other such site though there are plenty of differing opinions and they depend on supplement sales so don't forget your skeptical eye when reading claims about the latest and greatest supplement. Find an exercise routine and stick to it for a few months, record your workout every time, and then adjust and fine tune it as you go on.