Do you lift heavy weights? How do you balance cardio?

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Replies

  • vsetter
    vsetter Posts: 558 Member
    OP What is it that you're trying to accomplish? You should create a workout routine that works for you - everyone's routine is going to be different based on what their goals are. I would like to lose a considerable amount of weight while toning my body so; for me, I do alot of cardio...at least 60 minutes 5 times per week and also strength train (yes, with heavy weights) at least four times a week. I don't alternate cardio & strength training days - do it all in same day.


    I realize that every body is different, I was just looking for ideas. I'm trying to find the right balance for my body -- strength, cardio, and diet.

    Historically, I was a cardio only girl. I just started lifting about 6 months ago. I am just about to finish P90X. P90X has 2 - 1 hour cardio sessions. I feel that maybe I am not doing enough cardio or maybe it should be more often but shorter (or more HIIT-like).

    I still need to lose body fat (currently 23% and would like to be closer to 20%). I am losing fat slowly (maybe my expectations are too high); I am losing about 1/2 % per month.

    I am also trying to find a good calorie level for my body. Historically, one of those 1200 calorie girls. Currently I am at 1700-ish. I haven't figured out yet if that is too much or too little.

    Just trying to find my personal balance ---
  • maryloo2011
    maryloo2011 Posts: 446
    Lift 3x week, typically MWF.

    Depending on how I feel I really like to do cardio 2x week, typcially T, TH, or Saturday. If I want to take it easy with cardio I'll go to spin class but if I'm feeling up for it I'll run or do sprint intervals.

    Overall cardio is secondary to my lifting routine.
  • Ely82010
    Ely82010 Posts: 1,998 Member
    I lift twice a week with a combination of strong lifts and New Rules of Lifting for Life, after a 5 to 10 minutes warm up in the rowing machine. I also do Power Pilates twice a week, yoga and ballet once a week.

    I am now increasing my weekly cardio routine because I noticed that I am losing stamina and endurance. Cardio is a combination of stationary bike, treadmill, and ARC (30 to 45 minutes total), but not everyday. I don't run or jog due to knee problems.

    I am on maintenance since February 2011 and I am now eating on a slight deficit to see if I get rid of some more body fat.
  • DirtyForWeeks
    DirtyForWeeks Posts: 16 Member
    What works for me is the following:
    0530 - 0600 - Cardio - Run on tredmill at 8-10 min pace. Easy run
    0600 - 0700 - Cardio and Heavy Lifting. Example. Bench Press 15 reps for 4 sets. After the last set, get on the treadmill for 4 Ranger runs ( .10 - .20 sprint). Then Triceps. After your last set, you are back on the treadmill, elliptical, whatever for about 3 - 5 minutes.

    Overall, after your last set, get on a cardio machine for about 3 - 5 minutes and then back to the weights. The only time you get a rest is when you are moving from machine to machine. Be careful and work your way up to it.
  • ctbloom
    ctbloom Posts: 23
    I just lift heavy and eat a lot. If I need to lose a bit of fat, I'll throw in drop sets or super sets but I generally stick to lift heavy and forget about cardio. Once your muscles get to a certain size, they tend to burn a multitude of calories, simply because your body has to put forth more effort. If you still need to do cardio, I'd suggest 2-4 times per week after lifting. Hope this helps!
  • testease
    testease Posts: 220
    I am an competitive powerlifter here.

    Ill do "cardio" as a warm-up and a cooldown. totaling an hour and a bit every day. Ill never exceed 130bpms on my HRM as to not tax my CNS anymore, or impede my recovery.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I lift 4 days per week on average and I don't do "cardio".

    I'll occasionally do some conditioning but I never jog on a treadmill or use an elliptical unless it's a 5 minute warmup to actually lift weights.
  • DanaDark
    DanaDark Posts: 2,187 Member
    I do StrongLifts 5X5 Monday, Wednesday, and Friday.

    I do not do cardio as I am not actively involved in any sporting activities that require prolonged high energy expenditure. Additionally, I am good at keeping calories in line.
  • cbrrabbit25
    cbrrabbit25 Posts: 384 Member
    i lift weights 6-7 days a week and fit cardio in at least a half an hour each day also. Days that im off from lifting, i usually still do cardio.
  • n0ob
    n0ob Posts: 2,390 Member
    I do squats or deads, a push and a pull 3 times per week. I usually do one day of "mop up" where I may do some isolations and pushes and pulls i didn't do in the other 3 workouts.

    Generally I do 3 working sets of 4 exercises or less every time i go to the gym.
  • _lizzie_
    _lizzie_ Posts: 130
    I run to the fridge and bathroom for cardio. Used to I ran before and after, now I just squat for cardio.

    Lol! I also do laps to the fridge for cardio:wink: Really though, I only do cardio activities I like, and I do them spontaneously. I hike maybe 2 in a month...thats about it. When Im somewhere that has a beach (about half the year) I go to the beach and swim a handful of times a month as well.
  • 1TenaciousGirl
    1TenaciousGirl Posts: 26
    I lift exclusively for the most part. I will sometimes throw in a zumba class or yoga or ellipitical. I am maintain weight and losing body fat. Diet is what is going to bring the body fat down the best for me.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    I don't do any cardio.

    I don't recommend that as a strategy for everyone, but I do think cardio should be minimized of muscle gain/lean mass retention is your goal, especially for folks that are already lean and trying to get leaner.
  • medennison123
    medennison123 Posts: 191 Member
    cardio on off days when you can fit it in. If your doing heavy lifitng and heavy cardio one will have to be toned back or your lifting will suffer. You will be getting stronger but your wont be able to show it in the gym.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    I lift 4 day per week. I do 10-20 minutes of cardio before lifting. About once a week I like to do a cardio session where my heart rate is at a high level and maintain it for around 10 minutes. Then on weekends I spend a lot of time in the mountain hiking and biking.
  • iplayoutside19
    iplayoutside19 Posts: 2,304 Member
    OP What is it that you're trying to accomplish? You should create a workout routine that works for you - everyone's routine is going to be different based on what their goals are. I would like to lose a considerable amount of weight while toning my body so; for me, I do alot of cardio...at least 60 minutes 5 times per week and also strength train (yes, with heavy weights) at least four times a week. I don't alternate cardio & strength training days - do it all in same day.


    I realize that every body is different, I was just looking for ideas. I'm trying to find the right balance for my body -- strength, cardio, and diet.

    Historically, I was a cardio only girl. I just started lifting about 6 months ago. I am just about to finish P90X. P90X has 2 - 1 hour cardio sessions. I feel that maybe I am not doing enough cardio or maybe it should be more often but shorter (or more HIIT-like).

    I still need to lose body fat (currently 23% and would like to be closer to 20%). I am losing fat slowly (maybe my expectations are too high); I am losing about 1/2 % per month.

    I am also trying to find a good calorie level for my body. Historically, one of those 1200 calorie girls. Currently I am at 1700-ish. I haven't figured out yet if that is too much or too little.

    Just trying to find my personal balance ---

    It's good to get ideas. A lot of this will be trail and error for you. I made a work out plan over Thanksigving, and had to modify it after 3 days. Just try stuff, if it doesn't work, try something else. There are thousands of ways to do this.

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