Cardio?
verasdaughter
Posts: 71 Member
Hi Ladies, New here and just started Stronglifts 5x5. So excited. Been doing some sister/brother bonding at the gym now. LOL! Anyhow, was wondering if anyone also does cardio with this program. I enjoy jogging and other cardio and was just wondering why the pdf says not to do cardio. Or am I reading it wrong? Thanks for any responses!!
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You can do cardio with the program. It really comes down to what you like to do. I try to do some limited (20 min steady state like running or longer if it is intervals) on the non-lifting days. Right now it takes me about an hour with the longer rests so I have no time for extra cardio on lifting days.0
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You may need to play around with cardio - I couldn't really do much more than walk in my first month of lifting (and I had been doing LOTS of high intensity stuff before I started lifting), I just didn't have the energy. After a month or so I was able to add cardio back in, but found that for me it works best to do 15-20 minutes of high-intensity interval stuff right after my lifting sessions, and then take my rest days as true resting days. Everybody is different - there are quite a few ladies here doing the C25K program, and others who run regularly for long distances, and others who go to Zumba 3x a week in addition to lifting. I feel like the key is to do something you want to do, figure out how to time it so you don't zap your lifting sessions, and eat enough to fuel all that work.0
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There are three reasons to do cardio: 1) You love it, 2) you get to eat more food, and 3) to improve cardiovascular health. Many people who lift subscribe to the belief that no cardio is necessary because lifting can also improve your cardiovascular health. I also have a sneaking suspicion that they all hate cardio. However, especially on a deficit, they warn that you may not be able to do cardio because it requires energy, and your limiting your energy (the definition of eating at a deficit).
As Kirabob says, listen to your body and adapt your workouts so that you can do what you enjoy and have enough energy to get everything done. Also, eat enough to fuel your workouts. Personally I do about 10 minutes of cardio warmup before lifting, and that's about all I can do on a lifting day (well, in the mornings at least). I do two days of cardio on non-lifting days. I may throw in some rowing and running, and I may have to do some of that at night on lifting days, but we'll see if I actually get my *kitten* in gear... (And oh the food I will be able to eat!!!!)0 -
I just started the program too, and I do about 15 minutes on the elliptical right after I lift. I like to eat, so it gives me about 200 extra calories to play with, then I rest on my rest days.0
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I rarely do any cardio at all. I used to do 15 mins of HIIT 3x a week but since I started Stronglifts I find that I just don't have the energy to anymore. I also should mention the fact that I absolutely HATE IT!! The only cardio I do now is in my warm up sometimes, I will do a brisk walk on the treadmill at the steepest incline for about 5-10 minutes. That gets my heart rate up just fine.
I also used to take Turbokick classes once a week at the fitness/dance center I go to, and I absolutely loved it. It was a killer workout and so much fun. Unfortunately they changed the class schedule and I am unable to make it anymore. For someone who hates cardio as much as I do, I'm surprised at how much I enjoyed it!0 -
When I first started, the weights still felt really light for the first couple weeks, so I was still really into doing some intense cardio (like an Insanity DVD) on my non-lifting days. Then a few weeks later, the weights started getting heavier and I didn't have any energy at all to do anything on my rest days. I'm 11 weeks in now, and although the weights are really heavy, I've cut down to 3x5 for the main lifts, added some accessory moves after my lifting routine, and added in some HIIT bodyweight circuits/cardio or running (I don't really like running, but I like to know I can run a couple miles if I had to) on rest days.
Now that it's summer, I like to go kayaking and hiking when I can. Those are truly fun things for me to do. I really have to be in the mood for running to talk myself into that.0 -
I am only starting SL, and in week 3 (work out 10 tomorrow). I have been running on non lift days (about 5k) with one day of rest. I had to skip my run today because I felt totally wiped out yesterday during my lift, no energy to increase my weights. I am eating on a deficit (trying to get couple of pounds down before I really start thinking of bathing suits) and think I am going to have to stick to treadmill runs because outdoor running and SL is too much for my caloric intake. I am going to have to see how it goes for a week or two on the treadmill, but may be time to look at going to maintance calories if I am trying to both.
Let me know what you end up doing because I am interested to see how people manage their workouts.0 -
Thanks for all the responses.....I think like someone else said because I'm just starting out I seem to want to do more physically. I'm sure as I progress that will change.........looking forward to learning more from you all.....Thanks!!!0
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I do a walking version of Couch to 5K on in-between days 3x/week.
Mehdi hates cardio, and so he knocks it a lot in his articles and whatever. That doesn't mean you can't do cardio while doing Stronglifts, nor does it mean that you shouldn't do cardio when doing Stronglifts. It's personal preference. Lots of people out there manage to do cardio and lift heavy.
Now, aggressive progressive barbell training while also doing cardio while also eating at a deficit will probably end up catching up with you, so it's a matter of trial and error, really, and figuring out priorities and how far you're willing to push, because your body can only do so much with limited energy intake. You have to know what your personal goals are and what's important to you at the end of the day. Patience is key here, as well as the willingness to be flexible and listen to your body and give it what it needs.0 -
It really is personal preference and you kind of almost go through phases with a SL type program where at first you feel invincible and can still do it all, then you hit a wall and lifting leaves you exhausted and then you find you can recover better and are able to add other things in.
I did cardio when I first started, had to stop about halfway through my first 12 week cycle and then I was able to add it back in. I'm now at the end of my 24th week and do SL every other day (3x5 and now with a progressive load to max weight), and cardio on non-lifting days with 1 day off per week, sometimes 2, but rarely and generally not by choice. I also add a finisher or complex on the end of my lifting sessions. I find my recovery is fine.....but that is just me!
At the end of the day do what works for you and what feels good!0 -
It really is personal preference and you kind of almost go through phases with a SL type program where at first you feel invincible and can still do it all, then you hit a wall and lifting leaves you exhausted and then you find you can recover better and are able to add other things in.
I did cardio when I first started, had to stop about halfway through my first 12 week cycle and then I was able to add it back in. I'm now at the end of my 24th week and do SL every other day (3x5 and now with a progressive load to max weight), and cardio on non-lifting days with 1 day off per week, sometimes 2, but rarely and generally not by choice. I also add a finisher or complex on the end of my lifting sessions. I find my recovery is fine.....but that is just me!
At the end of the day do what works for you and what feels good!
She's forgetting to mention she's super human.
Now that I'm to heavier weights my cardio abilities seem to depend on the size of my deficit.0 -
It really is personal preference and you kind of almost go through phases with a SL type program where at first you feel invincible and can still do it all, then you hit a wall and lifting leaves you exhausted and then you find you can recover better and are able to add other things in.
I did cardio when I first started, had to stop about halfway through my first 12 week cycle and then I was able to add it back in. I'm now at the end of my 24th week and do SL every other day (3x5 and now with a progressive load to max weight), and cardio on non-lifting days with 1 day off per week, sometimes 2, but rarely and generally not by choice. I also add a finisher or complex on the end of my lifting sessions. I find my recovery is fine.....but that is just me!
At the end of the day do what works for you and what feels good!
She's forgetting to mention she's super human.
Now that I'm to heavier weights my cardio abilities seem to depend on the size of my deficit.
lol well let's see if my super human capabilities pay off in the progress department when I finally take progress pics in 2 weeks lol0
