Cardio after weights

vanessamcinnis
vanessamcinnis Posts: 204 Member
edited January 7 in Fitness and Exercise
I am starting a new weight program today. My plan is to do weights Monday, Wednesday, and Friday and run on the elliptical these days. How long do you suggest I run for? I was thinking 30-40 minutes. I was told not to work my body too hard so make sure I take 1-2 rest days? So again my plan was weights Monday, Wednesday, and Friday along with an elliptical run...and run on the elliptical for 75 minutes on Sundays and Tuesdays, perhaps take Thursdays and Saturdays and my rest period? Any suggestions would be greatly appreciated.

Thank you!

Replies

  • DesertDriver
    DesertDriver Posts: 41
    I could be wrong here, but I have done a lot of internet research - ( I know, I know :-( ) but walking and combining that with interval training on a treadmill is supposed to be more beneficial in terms of both cardio workout and less stress on the joints!

    When I had a crack at it las year, I actually got better results from interval walking training than running. That's just from a personal point of view and I'm not a professional in anyway ..... might be something else to consider ??? :smile:
  • groversa
    groversa Posts: 450 Member
    I could be wrong here, but I have done a lot of internet research - ( I know, I know :-( ) but walking and combining that with interval training on a treadmill is supposed to be more beneficial in terms of both cardio workout and less stress on the joints!

    When I had a crack at it las year, I actually got better results from interval walking training than running. That's just from a personal point of view and I'm not a professional in anyway ..... might be something else to consider ??? :smile:

    Do you mean running for a while and then walking for a while and so on (on the treadmill) ?
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    I could be wrong here, but I have done a lot of internet research - ( I know, I know :-( ) but walking and combining that with interval training on a treadmill is supposed to be more beneficial in terms of both cardio workout and less stress on the joints!

    When I had a crack at it las year, I actually got better results from interval walking training than running. That's just from a personal point of view and I'm not a professional in anyway ..... might be something else to consider ??? :smile:

    Thank you for the opinion! :) I heard that ellipticals are better than treadmills for your joints? But I could be wrong haha. I have my own elliptical at home...from my experience I do not like treadmills...well I started off on a treadmill, then I tried the elliptical and never looked back. I LOVE my elliptical haha...Started off only being able to stay on it for 30 minutes now I'm up to 75 minutes :) I appreciate the advice though
  • katevarner
    katevarner Posts: 884 Member
    Intervals are better for fat burning, but you can do those on the elliptical. Treadmill is bad for joints, but you can always run/walk outside when the weather permits if the elliptical gets boring. Think 30-40 minutes after weights is a little much, particularly in the beginning. Why not try a 10-15 minute elliptical "warmup" before your weights and then a couple of longer days without weights? Two rest days sounds good. Your muscles need time to recover, so Thursday and Saturday sounds good if you follow the rest of this schedule.
  • kaervaak
    kaervaak Posts: 274 Member
    Just try to keep your workouts to around an hour (+/- 15 minutes) if possible. High intensity exercise for over an hour (especially weight training) can lead to increased stress hormone (cortisol) levels.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    I'd keep the weight training days to weight training. And maybe a short run after at most.
    Weight training plus a long cardio session is gonna run you into the ground. So If you're set on doing some type of cardio, do it on off days.


    75 minutes is beyond too long for cardio. Unless you're trying to build up to run long distances, it's pretty much overkill.
    You could do a short 15 minute interval session and be done.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Intervals are better for fat burning, but you can do those on the elliptical. Treadmill is bad for joints, but you can always run/walk outside when the weather permits if the elliptical gets boring. Think 30-40 minutes after weights is a little much, particularly in the beginning. Why not try a 10-15 minute elliptical "warmup" before your weights and then a couple of longer days without weights? Two rest days sounds good. Your muscles need time to recover, so Thursday and Saturday sounds good if you follow the rest of this schedule.

    All of this.
    Nothing wrong with a short warmup before weight training, just 5 or 10 minutes. But don't feel like you have to do cardio every day.
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    Intervals are better for fat burning, but you can do those on the elliptical. Treadmill is bad for joints, but you can always run/walk outside when the weather permits if the elliptical gets boring. Think 30-40 minutes after weights is a little much, particularly in the beginning. Why not try a 10-15 minute elliptical "warmup" before your weights and then a couple of longer days without weights? Two rest days sounds good. Your muscles need time to recover, so Thursday and Saturday sounds good if you follow the rest of this schedule.

    Thanks for the feedback! When the weather gets better I will definately take advantage of the nice weather whenever possible. I'm not really sure how my body will be once starting weights so 30-40 minutes could be a bit much...I will just have to see how I am after my workout today. I have done cardio for 1 full year, I'm a cardio freak so this is going to be a big change for me. I'm just so used to burning so many calories for the length of cardio I do. But I hear with weights it gets your metabolism to run faster and you burn more calories even though you think you may not? Example I know it's an estimate but when I run for 75 minutes on the elliptical I always burn more than 800 calories, I am going to miss the calorie burn haha!
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    Just try to keep your workouts to around an hour (+/- 15 minutes) if possible. High intensity exercise for over an hour (especially weight training) can lead to increased stress hormone (cortisol) levels.

    Thank you! :)
  • LoraF83
    LoraF83 Posts: 15,694 Member
    I'd keep the weight training days to weight training. And maybe a short run after at most.
    Weight training plus a long cardio session is gonna run you into the ground. So If you're set on doing some type of cardio, do it on off days.


    75 minutes is beyond too long for cardio. Unless you're trying to build up to run long distances, it's pretty much overkill.
    You could do a short 15 minute interval session and be done.

    Agreed.

    I only do long sessions (running) because I train for races. It's not necessary for weight loss.
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    I'd keep the weight training days to weight training. And maybe a short run after at most.
    Weight training plus a long cardio session is gonna run you into the ground. So If you're set on doing some type of cardio, do it on off days.


    75 minutes is beyond too long for cardio. Unless you're trying to build up to run long distances, it's pretty much overkill.
    You could do a short 15 minute interval session and be done.

    So 30-40 minutes after weights is a def no no? I was thinking it wasn't enough. I love cardio haha. So do you suggest maybe a 15-20 minute elliptical run at my hardest? I really appreciate your advice. I am going to add you as a friend if you don't mind haha...I seen your profile pick and you can tell your into weights :p
  • kinipela82
    kinipela82 Posts: 14 Member
    75 min of cardio seems really long, I usually do a warm up of cardio and then focus on upper or lower body strength training then end with a cardio that isn't too intense. Total of 25-30 cardio per day max. Though it depends a lot on if you are training, losing, or toning. I am losing an toning, I find more days a week at less intensity is key for me. Elliptical is by far the best machine for calorie burn! lol! Good luck!
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    I'd keep the weight training days to weight training. And maybe a short run after at most.
    Weight training plus a long cardio session is gonna run you into the ground. So If you're set on doing some type of cardio, do it on off days.


    75 minutes is beyond too long for cardio. Unless you're trying to build up to run long distances, it's pretty much overkill.
    You could do a short 15 minute interval session and be done.

    Agreed.

    I only do long sessions (running) because I train for races. It's not necessary for weight loss.

    Thanks for the advice :) My elliptical has helped me with weight loss though, plus the boot camps I did 3 times a week for 1 hour plus 75 minute elliptical runs on the opposite days...Saturday was my rest day (for 1 full year I did this) I lost 13 pounds and 20 inches all together.

    Now for my new 2013 journey on weight days I will just stick to a short run afterwards, I wasn't going to run for 75 minutes on my weight days. Just curious how long I should I was thinking 30-40 minutes but from the great feedback people have said that might be too much, so perhaps just 15-20 minutes? Thanks for the advice much appreciated :)
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    75 min of cardio seems really long, I usually do a warm up of cardio and then focus on upper or lower body strength training then end with a cardio that isn't too intense. Total of 25-30 cardio per day max. Though it depends a lot on if you are training, losing, or toning. I am losing an toning, I find more days a week at less intensity is key for me. Elliptical is by far the best machine for calorie burn! lol! Good luck!

    Yup your right 75 minutes is a long time but its a great calorie burn haha...I know its an estimate but when I run for 75 minutes I always burn more than 800 calories. I wasn't planning on running for 75 minutes on my elliptical on weight days haha I know that too much haha. I was thinking 30-40 minutes but I guess thats too much so from the feedback I'm thinking 15-20 minutes.
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Congrats on your progress last year.

    I wasn't saying that the long cardio sessions don't work.
    I've just found that people typically stick with things that work well and don't require all of their time.
    20 minute interval sessions can burn more calories than an hour of steady state cardio. I used to do the really long cardio workouts, when I switched to shorter, more intense workouts my conditioning was way better and I kept losing weight.

    Definitely stick to the short sessions after weight training at the least.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    I'd keep the weight training days to weight training. And maybe a short run after at most.
    Weight training plus a long cardio session is gonna run you into the ground. So If you're set on doing some type of cardio, do it on off days.


    75 minutes is beyond too long for cardio. Unless you're trying to build up to run long distances, it's pretty much overkill.
    You could do a short 15 minute interval session and be done.

    Agreed.

    I only do long sessions (running) because I train for races. It's not necessary for weight loss.

    Thanks for the advice :) My elliptical has helped me with weight loss though, plus the boot camps I did 3 times a week for 1 hour plus 75 minute elliptical runs on the opposite days...Saturday was my rest day (for 1 full year I did this) I lost 13 pounds and 20 inches all together.

    Now for my new 2013 journey on weight days I will just stick to a short run afterwards, I wasn't going to run for 75 minutes on my weight days. Just curious how long I should I was thinking 30-40 minutes but from the great feedback people have said that might be too much, so perhaps just 15-20 minutes? Thanks for the advice much appreciated :)

    When I run after lifting, I find that I simply don't have the stamina or energy to go for every long. You can try for a 30-40 minute session, but chances are, you'll be too tired (if you're truly lifting as heavy as you can).

    I'm good for maybe 1.5 miles - so about 20 minutes.

    On non-lifting days, I do anywhere from 20-45 minutes of cardio.

    And I want to clarify that I don't have a problem with cardio - I enjoy it! I encourage people to do cardio for the health benefits. I'm just saying it's not essential - strength training can produce the results that most people are aiming for.
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    Congrats on your progress last year.

    I wasn't saying that the long cardio sessions don't work.
    I've just found that people typically stick with things that work well and don't require all of their time.
    20 minute interval sessions can burn more calories than an hour of steady state cardio. I used to do the really long cardio workouts, when I switched to shorter, more intense workouts my conditioning was way better and I kept losing weight.

    Definitely stick to the short sessions after weight training at the least.

    Oh I wasn't offended :p haha Thank you so much for your feedback I will def stick to the short sessions after weights. Much appreciated :D
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    I'd keep the weight training days to weight training. And maybe a short run after at most.
    Weight training plus a long cardio session is gonna run you into the ground. So If you're set on doing some type of cardio, do it on off days.


    75 minutes is beyond too long for cardio. Unless you're trying to build up to run long distances, it's pretty much overkill.
    You could do a short 15 minute interval session and be done.

    Agreed.

    I only do long sessions (running) because I train for races. It's not necessary for weight loss.

    Thanks for the advice :) My elliptical has helped me with weight loss though, plus the boot camps I did 3 times a week for 1 hour plus 75 minute elliptical runs on the opposite days...Saturday was my rest day (for 1 full year I did this) I lost 13 pounds and 20 inches all together.

    Now for my new 2013 journey on weight days I will just stick to a short run afterwards, I wasn't going to run for 75 minutes on my weight days. Just curious how long I should I was thinking 30-40 minutes but from the great feedback people have said that might be too much, so perhaps just 15-20 minutes? Thanks for the advice much appreciated :)

    When I run after lifting, I find that I simply don't have the stamina or energy to go for every long. You can try for a 30-40 minute session, but chances are, you'll be too tired (if you're truly lifting as heavy as you can).

    I'm good for maybe 1.5 miles - so about 20 minutes.

    On non-lifting days, I do anywhere from 20-45 minutes of cardio.

    And I want to clarify that I don't have a problem with cardio - I enjoy it! I encourage people to do cardio for the health benefits. I'm just saying it's not essential - strength training can produce the results that most people are aiming for.

    I appreciate your advice. I am starting my new weight program after work today so I really don't know how much I can handle :p I will try 15-20 minutes. I'm really looking forward to strength training it's a new beginning for me :)
  • Bakkasan
    Bakkasan Posts: 1,027 Member
    I do enjoy a 10 minute elliptical warm up, 30-45 weights, then a 10 minute treadmill cool off when I am concentrating on fat loss.
  • DesertDriver
    DesertDriver Posts: 41
    No I meant walking. Gentle warm up for 5 mins then speed variation from gentle pace to a brisk pace so you're just at that point before needing to jog. I found a 30 & 45 minute interval exercise plan and it worked wonders for me last year! It is like someone said earlier for Fat burning, but the results were fantastic and I found it just as hard as a run believe it or not!
    I could be wrong here, but I have done a lot of internet research - ( I know, I know :-( ) but walking and combining that with interval training on a treadmill is supposed to be more beneficial in terms of both cardio workout and less stress on the joints!

    When I had a crack at it las year, I actually got better results from interval walking training than running. That's just from a personal point of view and I'm not a professional in anyway ..... might be something else to consider ??? :smile:

    Do you mean running for a while and then walking for a while and so on (on the treadmill) ?
    [/quote]
  • Cat_Lifts
    Cat_Lifts Posts: 174 Member
    A question I have for interval training on the elliptical, as it's one of my favorite choices of cardio - I normally do 30 minutes on the 'fat burning' mode, which changes resistance levels from 1 to 8 - my question is, my heart rate stays at an average 160-170 throughout the workout - how can I make this more of an interval training to spend only 15-20 minutes instead of 30? Would 1 minute of a HR of 180 then 1 minute of 120 HR be good? Sorry if my terms are off here, just trying to figure out good advice for the use of interval training on an elliptical. :)
  • vanessamcinnis
    vanessamcinnis Posts: 204 Member
    A question I have for interval training on the elliptical, as it's one of my favorite choices of cardio - I normally do 30 minutes on the 'fat burning' mode, which changes resistance levels from 1 to 8 - my question is, my heart rate stays at an average 160-170 throughout the workout - how can I make this more of an interval training to spend only 15-20 minutes instead of 30? Would 1 minute of a HR of 180 then 1 minute of 120 HR be good? Sorry if my terms are off here, just trying to figure out good advice for the use of interval training on an elliptical. :)

    I love this question and im also interested haha cant wait for some one who knows to answer it haha
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