Balance between cardio and strength training....

Ninetta
Ninetta Posts: 71 Member
edited September 24 in Fitness and Exercise
Question....

I want to maximize my weight loss and build noticeable muscle. I know that I need to do my cardio but I'm finding that I am spending more time doing cardio than lifting weights.....how do you split your time between the two??

Replies

  • autumn13
    autumn13 Posts: 295
    I do neither!Try yoga or take a pole dancing class...Great toners:)
  • HannahPastoor
    HannahPastoor Posts: 303
    Have you tried tabata? Its 30 second intervals of cardio and strength. I just tried it tonight...It was fun! Lots of different stuff so I don't get bored!
  • jmhunter84
    jmhunter84 Posts: 206 Member
    Make a schedule, one day do upper body, lower body, and then abs, Rotate cardio and strength training. Work every muscle to see results.
  • floydg68
    floydg68 Posts: 28
    I do my strength training routine then do cardio right after for greater fat burning. This works well for me. I do this three day a week and do only cardio on two other days. There are lots of 30-45 minute total body strength training regimens out there. I like to change it up for variety and muscle confusion. Hope that helps. Take care.
  • Ninetta
    Ninetta Posts: 71 Member
    Never heard of tabata! That's something to look in to.... thanks :)

    As for yoga, I've tried many different classes ans styles and I don't find i challenging enough....I like to sweat hard!
  • B2BB
    B2BB Posts: 222 Member
    I found to maximize muscle gain and fat loss limit ur cardio sessions to 20min max and strength training session to every other day. To much cardio shrinks the muscle and the more muscle u have the more calories u burn, because muscle is functional unlike fat. And allow your muscles to recover, when weight train that burn u feel us muscle breakdown. Imagine u fall and scrape ur knee and do it everyday, will ur scrape ever heal?? No, its the same with muscle recovery:-) check out my page for more tips and to share yours:-)
    http://www.facebook.com/Burns2bBeautiful?m2w
  • kerryannk
    kerryannk Posts: 148
    i started doing the jillian michaels 30 day shred. i like cardio a lot as well, and find myself neglecting the free weights. i like the way she does 3 minutes of strength, 2 minutes cardio and 1 minute abs in 3 different circuits. its only 20 minutes and i plan on getting additional cardio at the gym, but im sore! i feel like it is more effective than if i were to be lifting weights by myself if the gym. (it becomes easy for me to give up when no one is yelling at me to keep going!)

    good luck! and good job!
  • kasmir8199
    kasmir8199 Posts: 507 Member
    What my trainer advises me to do is 45-60 mins of cardio immediately following our weight training sessions to maximize the calorie burn. I've found that it also helps me a great deal with muscle soreness. Doing the cardio after the vigorous weight training seemed to flush out the lactic acid buildup way faster than usual.
  • xraychick77
    xraychick77 Posts: 1,775 Member
    Typically you cant build muscle and burn fat at the same time. since building muscle requires a calorie surplus and burning fat requires a calorie deficit.

    when i was losing fat, but maintaining my muscles. i did strength training first (lifting weights) for 40 mins. then right after I'd do 50 mins of light cardio. if you dont have that time, just alternate days. you shouldnt work the same body part right in a row, it doesnt allow for it to recover
  • Ninetta
    Ninetta Posts: 71 Member
    All really great info....thanks everyone!!

    I think I will start doing my weight training for at least a half hour before my cardio.....makes sense!
  • stephanielynn76
    stephanielynn76 Posts: 709 Member
    Well, I've said before on here... there is more than one way to skin a cat and everyone has to do what works for them.

    For me... I do strength training 4-5 days/week and cardio 6 days/week on a good week. I tend to change things up but I'll give you an example.

    Monday: chest and triceps for 30 min, 60 min Zumba
    Tuesday: biceps and chest for 30 min, 60 min Zumba, 15 min step mill
    Wednesday: back and abs for 30 min, 60 min Zumba
    Thursday: legs for 30 min, 60 min various cardio machines (step mill, precor, high-incline powerwalking)
    Friday: abs, 60 min Zumba, 15 min step mill
    Saturday: just Zumba
    Sunday: day off

    Yes I realize not everyone has 1.5-2hrs to spend at the gym. This is why everyone has to figure out what works for the time they have available to devote to training. I always do my weight training as a circuit so I can get a lot done in a short period of time. I go from one exercise to another with very little break. This helps to keep my HR up so I'm burning more calories as well. I don't do a ton of reps. I lift heavy enough so that I can usually only manage 6-8 reps per set. More weight, less reps, less break between exercises. I also include some push-ups, lunges, planks, and other exercises that don't necessarily incorporate weights. Every now and then I'll go to Body Pump too but only because my mom goes and it's fun to do it together. I truly believe in lifting heavy and using more weight where body pump is geared toward doing lots of reps so not quite my preferred way to train but hey every little bit helps right :) To simplify it all... my goal is to work out each muscle group to exhaustion once a week and to burn 400-500 calories with each cardio session. I don't always get it all done all the time but that is ideally what I'd like to do!
  • Ninetta
    Ninetta Posts: 71 Member
    Well, I've said before on here... there is more than one way to skin a cat and everyone has to do what works for them.

    For me... I do strength training 4-5 days/week and cardio 6 days/week on a good week. I tend to change things up but I'll give you an example.

    Monday: chest and triceps for 30 min, 60 min Zumba
    Tuesday: biceps and chest for 30 min, 60 min Zumba, 15 min step mill
    Wednesday: back and abs for 30 min, 60 min Zumba
    Thursday: legs for 30 min, 60 min various cardio machines (step mill, precor, high-incline powerwalking)
    Friday: abs, 60 min Zumba, 15 min step mill
    Saturday: just Zumba
    Sunday: day off

    Yes I realize not everyone has 1.5-2hrs to spend at the gym. This is why everyone has to figure out what works for the time they have available to devote to training. I always do my weight training as a circuit so I can get a lot done in a short period of time. I go from one exercise to another with very little break. This helps to keep my HR up so I'm burning more calories as well. I don't do a ton of reps. I lift heavy enough so that I can usually only manage 6-8 reps per set. More weight, less reps, less break between exercises. I also include some push-ups, lunges, planks, and other exercises that don't necessarily incorporate weights. Every now and then I'll go to Body Pump too but only because my mom goes and it's fun to do it together. I truly believe in lifting heavy and using more weight where body pump is geared toward doing lots of reps so not quite my preferred way to train but hey every little bit helps right :) To simplify it all... my goal is to work out each muscle group to exhaustion once a week and to burn 400-500 calories with each cardio session. I don't always get it all done all the time but that is ideally what I'd like to do!

    Perfect!

    Stephanie, this is exactly what I was looking for. I'm well on my way to the same type of routine and this ensures me that I'm evening everything out the way that it should be.

    Thanks so much for your response - this was incredibly helpful!!!

    Thank you, thank you!!!!!!!

    :)
  • KelliH729
    KelliH729 Posts: 208 Member
    I am actually focusing first on my cardio...just to burn the weight and fat off...lol. Then I will add more strength. Right now I do Zumba and some Jillian DVDs so I guess Jillian counts as strength :)
  • stephanielynn76
    stephanielynn76 Posts: 709 Member
    Glad I could help!!! As important as cardio is... don't neglect the weights!! Yes cardio will help you burn off the weight but the strength training will reshape your body.... and of course it's all pointless without the proper diet!
  • ceebs9
    ceebs9 Posts: 511 Member
    crossfit.com

    You'll get the best of both.
  • rachpiper720
    rachpiper720 Posts: 204
    Interval training...like tabata. 30 seconds exercise 10 seconds rest. I mix in my cardio and strength together and burn tons of calories. I'll pick 5 strength exercises for a major muscle group (for legs: wall sits, squats, lunges, calf raises, and side lunge) and do 3 rounds at 30/10. Then, I'll do 20 seconds on 10 off of cardio moves like jump rope, running in place, high knees for 4 minutes. Then I'll repeat it all over again. I like things diverse and changing. Plus, it keeps my heart rate up! Just make sure you switch up your major muscle groups so you are working them 2 days in a row.
  • rachpiper720
    rachpiper720 Posts: 204
    Forgot to mention....you have to do this with MAX EFFORT... don't slack. I can burn over 500 calories in 30 minutes... and that's with a warm up and cool down. I have spending hours in a gym when I don't have to.
  • monylove311
    monylove311 Posts: 251 Member
    bump
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    crossfit.com

    You'll get the best of both.

    Second that!
  • Newfiedan
    Newfiedan Posts: 1,517 Member
    Don't split them combine them into metabolic resistance training, you will hate that term until you get used to it since it will kick your butt like no other workout can but in the end it wil deliver the fastest results from a workout regimen for fat loss, however keep in mind that the diet side of it becomes essential (and I do mean essential, feed the body right or results will suffer) I was splitting cardio and weight days and had gotten used to both then I switched totally over to metabolic resistance training and now for the first time in 3 months I am sore from a workout and I do mean sore as in feeling crippled sore lol.
  • koosdel
    koosdel Posts: 3,317 Member
    I usually do 30 or so minutes on the stationary bike or elliptical after weight lifting. For me its a great cool down and really helps with soreness. Lately I have been trying P90X for my cool down, and it rocks!
  • shelbymckerrell
    shelbymckerrell Posts: 7
    I do an hour a day, 7 days a week where every second day I start off with cardio to warm up for 20 mins and then do 20 min abs, 20 min legs *with weights* and 20 minute arms. Every opposite day I do a full hour of cardio (usually zumba.. sooo much fun)
    I have done this for a while and my body is super toned :)
    *I can brag as I have lost 40 lbs and now... I LOVE MY BODY* YAY but I still have more work to do.
    What I tell myself when working out every day is that, if you do 1 hour a day for a year that is 365 hours out of 8760 (not much time at all)
    =)
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