Cardio - How Much
beckty
Posts: 118 Member
I know there's a ton of info out there on lifting and cardio. Should you do both. When should you do it. Etc etc etc...
I have been doing pretty much what I should NOT be doing and need to change things up as I get back into this workout.
I have been attempting to make a "runner" out of myself by running intervals 3x's a week on the treadmill (I think I will go back to the C25K if i continue. I am struggling to get very consistent) But here's where I've probably gone wrong. I have been getting that 35 min or so of cardio in before weights. Mainly because I thought I'd be too worn out after.
And I am doing it all on the same day, because I have limited time and have been trying to make the most of my gym time.
I am not sure what I should be doing here, and I'd love some input.
I have been doing pretty much what I should NOT be doing and need to change things up as I get back into this workout.
I have been attempting to make a "runner" out of myself by running intervals 3x's a week on the treadmill (I think I will go back to the C25K if i continue. I am struggling to get very consistent) But here's where I've probably gone wrong. I have been getting that 35 min or so of cardio in before weights. Mainly because I thought I'd be too worn out after.
And I am doing it all on the same day, because I have limited time and have been trying to make the most of my gym time.
I am not sure what I should be doing here, and I'd love some input.
0
Replies
-
I guess the important question is what is your priority. Are you wanting to run a set distance, lose body fat, improve endurance, build strength, etc?0
-
I guess the important question is what is your priority. Are you wanting to run a set distance, lose body fat, improve endurance, build strength, etc?
This. Determine your goals first and those will determine your training.0 -
I guess the important question is what is your priority. Are you wanting to run a set distance, lose body fat, improve endurance, build strength, etc?
^This also.0 -
Good point. I guess most importantly at the moment is to lose body fat.0
-
I am needing to know as well!0
-
I agree that it's going to depend on your goals. You do not have to do cardio to optimize fat loss. However, I like to eat foods, so I incorporate cardio.
I have struggled with finding cardio that I enjoy. If you enjoy running go for it (my digestive system apparently takes offense to running). I personally have decided to lift three times a week, cardio three times a week, and have two full rest days, which if you math, means one two a day.
Two of my cardio days are a 10 minute warm up on the elliptical and then a barbell complex, which only takes about 15minutes. That's it. I go in, knock it out and am out the door. My other cardio is steady state elliptical; boring, but gets the burn in. On the day I have two workouts, I lift in the morning before work and go in the afternoon after work for cardio (one of my barbell complex days). Lifting that morning drastically affects my ability to do cardio in the afternoon.
So, keep in mind if you do cardio and lifting on the same day (or in the same gym session), whatever you do second is going to be severely limited. If you are more interested in becoming a better runner, run first. If you are more interested in strength gains, lift first. If you just want to lose fat, I'd lift first (but that's mostly personal preference).0 -
If you have a body fat loss goal, I would suggest lifting and then doing shorter cardio 10-15 min at a higher intensity. Now, here is why I suggest that.....it works for me. I know, I know, what works for me may not work for you, but I do have some reasoning behind that from some of the research I have done.
I will typically do HIIT plyometric style supersets or run just one mile as quickly as I can after lifting....this helps me use up as much of my glycogen stores and I see a better overall fat burn than when I do cardio on other days. Basically, I'm doing metabolic finishers. There is research showing that the lower amount of glycogen your body has to use as fuel, the more fat loss you will have while eating at a deficit. Reducing glycogen stores can be managed by reducing carb intake and/or burning it off through intense exercise. I chose the exercise route and aim to burn it out in the gym.
Here is an article that has research studies
http://www.metaboliceffect.com/fat-loss-and-glycogen/0 -
Two of my cardio days are a 10 minute warm up on the elliptical and then a barbell complex, which only takes about 15minutes. That's it. I go in, knock it out and am out the door. My other cardio is steady state elliptical; boring, but gets the burn in. On the day I have two workouts, I lift in the morning before work and go in the afternoon after work for cardio (one of my barbell complex days). Lifting that morning drastically affects my ability to do cardio in the afternoon.
Thanks much! This is really very helpful. And I am interested in what this barbell complex is??? I really really want to be a runner. I don't know why. But during the "run" (loosely used term there) I am hating hating hating. However, before and after I am looking forward to it, or feeling awesome for my accomplishment. I just get BORED. Running in a straight line on a treadmill is not my thing. As the weather improves I may try for some outside runs more often (though I realize they are harder) ... but all of that said, cardio based on resistance training sounds more my style.0 -
If you have a body fat loss goal, I would suggest lifting and then doing shorter cardio 10-15 min at a higher intensity. Now, here is why I suggest that.....it works for me. I know, I know, what works for me may not work for you, but I do have some reasoning behind that from some of the research I have done.
This sounds very doable for me. (although a run after squat sets does sound....challenging)
Thanks for the info! I will read up soon and adjust my workout accordingly.0 -
I too do HIIT instead of steady state cardio...not a big fan of that.
now once spring actually gets here..I will be on my bike which I do enjoy...0 -
yay, in for being curious myself. I am not a fan of cardio, but I would love to be able to eat a bit more (aka don´t habe to be THAT strict).
Interested in the barbell complex as well and HIT: I read that there are different kinds of doing this - like lifting and cardio. What do you do?
@beckty: I understand what you said about the running, I feel the same - although until now I´ve never made it that far that i enjoyed it afterwards or felt great about it. Most of the time I try it I feel like a loser for not being able to hang on :-D0 -
I want to hear more about your experience with barbell complexes! I've toyed with the idea of them, since they're like HIIT but with my favorite toy. I am never inspired to do HIIT at home, and it's awkward to try and do bodyweight stuff at my gym (space issues).Two of my cardio days are a 10 minute warm up on the elliptical and then a barbell complex, which only takes about 15minutes.
What kind of complex do you do?0 -
OMG, there´s a cardiohaters.com lmao
Had to google the barball complexes, wow! I actually can avoid cardio, jippie!
this is great:
https://www.youtube.com/watch?v=c_mvuaeM3hk 0 -
@beckty: I understand what you said about the running, I feel the same - although until now I´ve never made it that far that i enjoyed it afterwards or felt great about it. Most of the time I try it I feel like a loser for not being able to hang on :-D
Well I think first, neither of us should feel like losers for trying! My husband started running like 6 months ago and he's super competitive with himself and pushes 3 miles some days. And I keep comparing myself to him. I MUST stop. I've managed a mile and even 1.25 miles straight and felt pretty good. But MOST days (even since those good runs) I am killing myself to make a half mile straight before having to walk and I am sick of beating myself up over it. Yeah. Cardio and I are not good friends.
Good things that HAVE come from my running attempts? Seriously much better cardio health. My resting heart rate is better, and my recovery to a normal rate are even better than I would have expected. And also, my ability to ski this winter (due to stronger legs, even before I got back on the lifting/squats) was awesome! I loved it. So, totally worthwhile even if I can't feel confident enough to do a 5K yet.0 -
OMG, there´s a cardiohaters.com lmao
Had to google the barball complexes, wow! I actually can avoid cardio, jippie!
this is great:https://www.youtube.com/watch?v=c_mvuaeM3hk
Ok, yep. I definitely need to check that out. And also need to commit myself to 2 more days of workouts (I am only doing 3 right now) if I want to start hitting some of my goals.0 -
For running, I CANNOT RUN ON A TREADMILL. Seriously. Last time I tried, I fell off and needed at tetanus shot! Running outside is much better, but I'm still not a fan.
My barbell complex I found on bodybuilding.com. It was designed by Chad Waterbury as essentially HIIT. It's a circuit with a barbell consisting of:
12 reverse lunges
12 Romanian deadlifts
12 good mornings
6 front squats
6 OHP
6 bentover rows
12 floor presses
Basically, you do those all in a row with no rests as a circuit, rest 60-90 seconds, and then repeat. He suggests total of 3-5 circuits. I was doing 4, but joined a new gym with little access to preweighted bars in the afternoon, so I ended up going up 15lbs (now using the olympic bar) and dropped a circuit. Hopefully as my strength/stamina improves, I can add the extra circuit back in.
For determining weight for barbell complexes, you go with the weakest lift (OHP for me). I am doing about 70lbs as working weight 3x5 for SL, so I figured 30lbs was a good place to start with doing 6 reps in the middle of other stuff. I'm surviving at 45lbs, but my arms hurt long before my legs do.
ETA: I know it's not a good indicator of anything, but I sweat SO MUCH MORE doing barbell complexes than my steady state day.0 -
For running, I CANNOT RUN ON A TREADMILL. Seriously. Last time I tried, I fell off and needed at tetanus shot! Running outside is much better, but I'm still not a fan.
My barbell complex I found on bodybuilding.com. It was designed by Chad Waterbury as essentially HIIT. It's a circuit with a barbell consisting of:
12 reverse lunges
12 Romanian deadlifts
12 good mornings
6 front squats
6 OHP
6 bentover rows
12 floor presses
Basically, you do those all in a row with no rests as a circuit, rest 60-90 seconds, and then repeat. He suggests total of 3-5 circuits. I was doing 4, but joined a new gym with little access to preweighted bars in the afternoon, so I ended up going up 15lbs (now using the olympic bar) and dropped a circuit. Hopefully as my strength/stamina improves, I can add the extra circuit back in.
For determining weight for barbell complexes, you go with the weakest lift (OHP for me). I am doing about 70lbs as working weight 3x5 for SL, so I figured 30lbs was a good place to start with doing 6 reps in the middle of other stuff. I'm surviving at 45lbs, but my arms hurt long before my legs do.
ETA: I know it's not a good indicator of anything, but I sweat SO MUCH MORE doing barbell complexes than my steady state day.
That sounds like an incredible workout! And fun too! I am probably right where you are on weights, so just the bar would be around right starting point I suppose guess. Also, it'd be much easier to snag a bar to myself for that workout. And actually, I happen to have an Olympic bar at home, so I think this one I could do without a squat rack (that's mainly what I am missing from the home set up)
And by your weightloss ticker, I'd say you are doing something right! I am looking to lose right about 50 lbs.0 -
For running, I CANNOT RUN ON A TREADMILL. Seriously. Last time I tried, I fell off and needed at tetanus shot! Running outside is much better, but I'm still not a fan.
My barbell complex I found on bodybuilding.com. It was designed by Chad Waterbury as essentially HIIT. It's a circuit with a barbell consisting of:
12 reverse lunges
12 Romanian deadlifts
12 good mornings
6 front squats
6 OHP
6 bentover rows
12 floor presses
Basically, you do those all in a row with no rests as a circuit, rest 60-90 seconds, and then repeat. He suggests total of 3-5 circuits. I was doing 4, but joined a new gym with little access to preweighted bars in the afternoon, so I ended up going up 15lbs (now using the olympic bar) and dropped a circuit. Hopefully as my strength/stamina improves, I can add the extra circuit back in.
For determining weight for barbell complexes, you go with the weakest lift (OHP for me). I am doing about 70lbs as working weight 3x5 for SL, so I figured 30lbs was a good place to start with doing 6 reps in the middle of other stuff. I'm surviving at 45lbs, but my arms hurt long before my legs do.
ETA: I know it's not a good indicator of anything, but I sweat SO MUCH MORE doing barbell complexes than my steady state day.
That sounds really awesome! I am gonna get myself a barbell, so I will be able to do this at home! Thanks for the explanation :-)0 -
I think wanting to "be a runner" is a totally awesome goal and pretty separate from other goals. I run 4-6 times a week 3-4 miles at a time and have been for a long time. My running obviously does not maximize any kind of weight loss goals because I weigh over 200 pounds. lol.
Running faster and running long is about putting in the time (eventually the miles). Do C25K slowly and don't treat it like HIIT - I feel like thats a great way to injure yourself. New runners build cardiovascualr endurance much quicker than muscle/bone/tendon endurance, especially folks who a heavier than average (don't know if that's true for you but it sure is true for me). Run slower if you can't do the time - and repeat c25k workouts if you need to. No shame in that, at all. Avoiding injury is so important when you are ramping up into regular longer-distance running.
Once you are easily running 30 minutes or so at a time without stopping (and I mean easily, not huffing and puffing and checking your watch every 10 seconds) I think its fine to do that on lifting days. I do not feel like my runs - even my 4 mile runs - impact my lifting much.
Try running outside maybe and splitting your runs from your lifts - run outside in the morning maybe and lift at the gym at night.
I am of the opinion that humans evolved to do quite a bit of low-intensity "cardio" everyday - walking across mountains, farming, etc. - and I think slow running for longer periods of time fits into that scheme nicely. Its super good for you, IMO. So go for it!0 -
New runners build cardiovascualr endurance much quicker than muscle/bone/tendon endurance, especially folks who a heavier than average (don't know if that's true for you but it sure is true for me).
Yep, this has definitely been true for me. I am 50 lbs overweight. Bummer to hear that the running (you run a LOT) isn't taking off the fat more quickly!0 -
I do barbell complexes on occasion, but haven't recently as I've been doing c25k as my cardio.
http://www.jencomaskeck.com/2013/03/blast-fat-improve-your-conditioning.html Is a good guide to build your own.
The one I like is 5RDL+5Overhead Squat+5 reverse lunge (each leg)+5 Pendlay rows. Rest and repeat 4-5 times.
I completely agree that new runners take way longer to build muscle/bone/tendon endurance. I haven't once been out of breath, but man my ankles/shins/other parts took quite a while to get used to running. I have been running after my lifting workouts and everything has been fine. I do eat some dates between workouts though! Please note I started c25k after I had been lifting for 14 months. I know it takes connective tissue longer to adapt so trying to get your body used to both lifting and running might be too much.0 -
Yep, this has definitely been true for me. I am 50 lbs overweight. Bummer to hear that the running (you run a LOT) isn't taking off the fat more quickly!
I'm fine with it actually. I ran when I was 150 pounds and when I was over 250 pounds and everything in between (10 years or so). I think of it more as meditation, therapy and health insurance
. 0 -
I think the best is to find something what you actually like. I have a major ongoing battle with cardio inside and I don't think I will ever able to stick to it.
I have an elliptical in the basement and I tried to force it on myself. I even make a rule that I only can watch tv while on the elliptical. I stopped watching tv forever, lol. I own a bunch of hiit type workout DVDs, but after couple months I can not make myself do them anymore.
I am very outdoorsy and love hiking, walking, biking, rollerblading, skating, tobogganing, snowshoeing etc . I would love to get into the rowing and kayaking as well, but 8 yrs ago, I dragged my hubby to kayaking once and he almost drowned in the icy April water, and he is not willing to try it again. I know that running is the most widespread outdoor cardio, but that is the only one I can not do. I tried c25K multiple times, but I can not pass the 5 minutes running segment, and each time I gave up around 5-6 week into the program. The only indoor cardio I like is the ball games types. I used to play squash and badminton and I would love to do it again, but I don't have a partner. I used to play with my husband, but without babysitting help, that is not an option right now. Maybe in a few years I may able to play with them.
Right now I am just super excited that finally I can bike. Bike used to be my transportation, and hopefully after getting a bike trailer for my birthday , I will useing again as a transportation device. I think hauling 2 kids in a bike trailer back and forth to school/ daycare will be more than enough cardio for me.0 -
so many different versions of cardio on here, i like it!
I've been running off and on for about a year, but not on a regular basis until the end of last summer (about when I started SLs). I didn't use a program, just went out and ran intervals according to how I felt. I'm doing a 10k this weekend (as long as my weak ankle holds on)! I did some cardio (arc trainer and bike) this morning to make room for FREE CONE DAY at ben&jerry's and just couldn't get over having to stay in one spot. The tvs in front of me helped, but it still felt like forever. Nothing beats running outside (I'm another treadmill hater and I'm glad I don't get too much snow/winter wet weather in NC or I'd die of boredom on it).0 -
I tried rowing for 6 months or so, and it was a ton of fun! Lots of minor things that really impact how the boat moves, and it definitely kicked my *kitten*. I went by myself to a local rowing club that offered classes. If you can find something similar, you won't have to drag your husband. Unfortunately it was an hour drive in traffic, and it really cut into my lifting (I'd dropped down to 2 days a week), so I stopped. It was a ton of fun though.
Also, for the barbell complexes, there are TONS online. You can just google barbell complex and see what comes up. I picked that one because they seemed pretty easy, the moves transitioned easily, and they didn't sound horrible. You may love other lifts, and there may be programs that incorporate those too. And it's something you can easily do at home; no rack needed.0 -
Thanks for the info on the barbell complex, auddii. Doing a google search for Chad Waterbury I found this article:
http://chadwaterbury.com/finishers-for-fat-loss/
It seems like a cardio routine to burn that extra fat after your workout. I've been doing 15 minutes of elliptical after my lifting routine and I might try these finishers instead.0 -
Some interesting stuff on here, here's a little bump to go back and read the links later.
I'm just a newb at this lifting stuff, but was a runner before, so I'm still trying to figure out what works the best for me too. When I first started lifting all I did was lift the 3 days per week, but it rapidly became apparent that that wasn't enough (um, hello 5 pounds...where did you come from?). So last month I started doing an easy 10 minute jog on the treadmill before each lifting session, then about 15 minutes of sprint intervals afterward. That helped a little. Last week I started incorporating the Insanity workouts back into my week, so I lift and run one day, Insanity the next day, then a rest day....and repeat. This does mean that your workout and rest days are constantly shifting throughout the week, but if you work out at home it's not too big of a deal. It's finally working and I've gotten some pounds off and things are kicking into gear now!0 -
I run from zombies for my cardio. I do it after I lift and off lifting days. I like it.0
-
I went to go to yoga today at the Y and after 35 minutes on the arc trainer I went to get a ticket, and the class was cancelled because the teacher was sick. :sad: So I did my barbell complex. I forgot to list good mornings up there so it's really. RDLx5, overhead squatx5, good morning x5, reverse lungex5, row x5.0
-
The only thing that scares me about some the complexes I saw through the link was all the explosive over head stuff (cleans, etc.).
A) I am a scaredy cat and haven't had proper training for those lifts and
my gym is a tiny RetroFitness (I know, I know, but I joined and signed their soul-binding contract two months before I started weight training), so there isn't much room for stuff like that without hitting someone.
I assume I can swap out those overhead movements with another "push" lift? I don't care if my complexes are slightly boring!0
