Cardio and Strength training...same day????
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Really helpful, thanks for OP and answers. I normally do them separately but had to squish them all together yesterday due to not organising my time properly! I was wondering yesterday if I might be 'doing it wrong', glad to hear no harm done!0
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I do doubles 5 days a week.
I do cardio in the morning before work and I do my weights workout at lunch.
On weekends I do one day cardio and one day weights.
I feel fine doing it.
I don't have the time, nor the energy to do doubles back to back, so I break mine up into morning & lunch.
It works for me so I do it.
If it works, keep it up.0 -
Nothing wrong with doing cardio and lifting on the same day. I used to do my cardio before but when I was training for a race I was lifting in the a.m. and doing my cardio training in the afternoon. I like breaking it up that way.0
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My running and lifting fall on the same days at least twice a week. I prefer to lift first...I can't really "fail" on running, but I can fail on a lift which really sucks.
Tuesday, I PRed my deadlift, and then jumped on the treadmill to run 3 miles of hills. I lived to tell the tale.
Exactly- can't really fail on running- but can fail on a lift.....Lift first after a light cardio warm up. Doing both on the same day is fine.
Not all cardio is equal. Not all weight lifting is created equal.
You can fail on running if you are not able to produce the required effort to target your HR Zone (or power zone) for the duration goal. Running with a HR of 120, is a lot easier than a HR of 138. And 138 is a lot easier than running with a HR of 160. And running at a HR of 179 is a lot harder, and on and on. So if one did weights first on a day they were targeting some pretty intense running - they could be too fatigued to meet their duration/training zone for that day if too fatigued from the weight lifting. And the other way around of course.
Again - it all depends on one's goals. And the goals for the day's workout(s). I like to use 5-10 minutes of easy HR cardio to warm up the body before engaging in weight lifting. And I like to use a cool down in a similar fashion. I do the same for cardio - a nice 5-10 minute warm up before "going after it".
Plenty of gym classes, DVD's, workouts that are designed to feature both at the same time. My wife loves her BodyPump class at the YMCA.0 -
Ya it's fine but do the cardio after your lifting. Your muscles will get more of a workout.
Can you explain the why about this? I do my weight lifting after cardio and now I'm worried I'm doing it wrong.
the reason weights should be fist is that cardio will tire you out so you will not get nearly as much out of the strength training (not lifting as much as you can) and there is a better chance of losing form which could lead to injury.
I read that both ways are fine but. Lifting first burn a little bit more carbs than fats and protein. Cardio burns all relatively the same amount of carbs fats protein. Have you tried to lift heavy with no carbs? Have you tried cardio with no carbs? The latter question is way easier.
you're talking about energy stores when the issue at hand is fatigue0 -
Not all cardio is equal. Not all weight lifting is created equal.
You can fail on running if you are not able to produce the required effort to target your HR Zone (or power zone) for the duration goal. Running with a HR of 120, is a lot easier than a HR of 138. And 138 is a lot easier than running with a HR of 160. And running at a HR of 179 is a lot harder, and on and on. So if one did weights first on a day they were targeting some pretty intense running - they could be too fatigued to meet their duration/training zone for that day if too fatigued from the weight lifting. And the other way around of course.
Again - it all depends on one's goals. And the goals for the day's workout(s). I like to use 5-10 minutes of easy HR cardio to warm up the body before engaging in weight lifting. And I like to use a cool down in a similar fashion. I do the same for cardio - a nice 5-10 minute warm up before "going after it".
Plenty of gym classes, DVD's, workouts that are designed to feature both at the same time. My wife loves her BodyPump class at the YMCA.
if i fail while running will i be holding a 200 pound barbell over my head? will not reaching my desired HR zone have the same effect as utilizing poor form while holding up a 400 pound barbell with my back?
not all failing is created equal0 -
Ya it's fine but do the cardio after your lifting. Your muscles will get more of a workout.
Can you explain the why about this? I do my weight lifting after cardio and now I'm worried I'm doing it wrong.
the reason weights should be fist is that cardio will tire you out so you will not get nearly as much out of the strength training (not lifting as much as you can) and there is a better chance of losing form which could lead to injury.
I read that both ways are fine but. Lifting first burn a little bit more carbs than fats and protein. Cardio burns all relatively the same amount of carbs fats protein. Have you tried to lift heavy with no carbs? Have you tried cardio with no carbs? The latter question is way easier.
you're talking about energy stores when the issue at hand is fatigue
I guess I worded my two questions wrong. I figured if I say that the latter question is easier in regards to no carb exercising it would mean fatigue level.0 -
Yeah all the time. Crossfit is always a mixture. We train strength first usually which I appreciate simply because who wants to do 1/3/5RM strength after a nasty metcon.
Then I often cycle on the same day too. More cardio.0 -
I can't really "fail" on running, but I can fail on a lift which really sucks.
Exactly- can't really fail on running- but can fail on a lift.....
Except if your running form breaks down and you end up with a related injury.
The big difference is that it's going to take a couple of weeks of that to really screw yourself over with the running, whereas one failed lift could damage you.
As upthread, it depends on the objectives; 3 miles on the treadmill probably not an issue, 6 miles on the trail, not the wisest idea on fatigued legs.0 -
I can't really "fail" on running, but I can fail on a lift which really sucks.
Exactly- can't really fail on running- but can fail on a lift.....
Except if your running form breaks down and you end up with a related injury.
The big difference is that it's going to take a couple of weeks of that to really screw yourself over with the running, whereas one failed lift could damage you.
As upthread, it depends on the objectives.
I agree with this. I probably should have stated that clearer. For right now, I lift first. Then I'll go do a few miles. However, Saturdays are my long runs. No way would I ever lift first on that day...I wouldn't make it through 10+ miles. Heck, I don't lift at all the same day as my long run. So it depends on my goals for the day, but for the most part I lift first.0 -
if i fail while running will i be holding a 200 pound barbell over my head? will not reaching my desired HR zone have the same effect as utilizing poor form while holding up a 400 pound barbell with my back?
not all failing is created equal
True, failing is not all equal.
HR zone is not the best predictor of effort as it can vary too much. We use power meters as cyclists as the power meter doesn't lie. Either you make the power, or you don't independent of what your HR says. Running would be using speed/distance being met independent of your HR to make your numbers. It's probably only important to those who train to race (on their feet, or on the bike). And obviously moot for the sake of this discussion, but I just thought I'd raise the issue when it comes to choosing weights or the cardio to be the first of the day or the second of the day.
On leg day of weights, I would not schedule a bike ride that required the highest power outputs I can make on the same day as it is very likely I wouldn't make my numbers without some pretty serious suffering and tearing down of tissue. And if I did, I would require more rest and recovery to bounce back from the day than I could afford based on following a structured training plan. Again, if not racing - no big deal. But everyone has already mentioned that doing cardio and weights on the same day depends on one's goals.
If you're squatting 400 pounds, my guess is that endurance running and having a typical endurance runner's body isn't your gig. Sprinting sounds like it could be your cup of tea though if you aren't having to move too heavy of a body versus the competition. So I guess we should add that not all running is created equal.
I'm just hoping to hold 2 hours in Zone 2 HR (151-158 for me) today on the bike after yesterday's lifting session, bad round of golf, and trimming trees worked me over from top to bottom. The bike ride should flush all of that away...0 -
I do same day. I do weights 3 times a week and do about 20 to 30 min of zumba right after. If anything the weights makes me a little week for zumba. I also try to do cardio on my off days.0
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Wow, thanks for all the opinions. I'll read through them.0
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The trick is to do the cardio afterwards. I'd rather be fresh when lifting something heavy. You can jog/row/jump when you're tired and avoid injury. Lifting something when you're low on energy (eg after a 30 minute cardio session) increases the risk of injury through poor form.
I mean, I happily run around a tennis court until I'm dragging my feet. At worst, I'll just lose a match, not pop something in my spine.0 -
....after a 30 minute cardio session) increases the risk of injury through poor form.
Thirty minutes is just warming up
But I think the key point that this draws out is what everyone means by cardio. The majority of respondents on these boards see it as 30 minutes of droning along at a moderate pace on one of the torture devices in the gym. In that case, it really doesn't matter as that's not a session where the quality really matters. If one is actively training; cycling, swimming, running, whatever, then the quality of the cardio session does matter, which is where one has to be more thoughtful about the session balance.0 -
Ya it's fine but do the cardio after your lifting. Your muscles will get more of a workout.
Can you explain the why about this? I do my weight lifting after cardio and now I'm worried I'm doing it wrong.
They have actually done studies that shows that when you do weight training before cardio your cardio expenditure does not decrease, but when done opposite, your body is more fatigued and less likely to lift as heavy of weights, etc.
I don't know about the studies mentioned above, but this holds true for me. If I do cardio first I don't have the energy to make my lifts. So I do about 30 minutes of strength training then 30 minutes of cardio. Sometimes I throw in a 4th day of some type of circuit training strength/cardio/HITT, I don't have a problem with it.0 -
....after a 30 minute cardio session) increases the risk of injury through poor form.
Thirty minutes is just warming up
But I think the key point that this draws out is what everyone means by cardio. The majority of respondents on these boards see it as 30 minutes of droning along at a moderate pace on one of the torture devices in the gym. In that case, it really doesn't matter as that's not a session where the quality really matters. If one is actively training; cycling, swimming, running, whatever, then the quality of the cardio session does matter, which is where one has to be more thoughtful about the session balance.
Ha. Yes, I did think that. Does depend on the intensity. Giving 100% for 30 minutes would have me knackered and ready to head home or at best the next 30 minutes would watch me slowly flagging. In either case, I would not want to be lifting heavy lumps of iron.0 -
Wow, you strength train 6 days/week? What strength program are you following?
I would suggest finding a 3 day program and do cardio opposite days. You can do it the way you are but will not be the most effective use of your workouts and recovery
I'm not following a program. I just split my strength training into three muscle groups and do them twice a week which equals 6 days.0 -
Wow, you strength train 6 days/week? What strength program are you following?
I would suggest finding a 3 day program and do cardio opposite days. You can do it the way you are but will not be the most effective use of your workouts and recovery
I'm not following a program. I just split my strength training into three muscle groups and do them twice a week which equals 6 days.
I will guess back, upper body, and lower body.0 -
Ya it's fine but do the cardio after your lifting. Your muscles will get more of a workout.
Can you explain the why about this? I do my weight lifting after cardio and now I'm worried I'm doing it wrong.
They have actually done studies that shows that when you do weight training before cardio your cardio expenditure does not decrease, but when done opposite, your body is more fatigued and less likely to lift as heavy of weights, etc.
Ive been able to lift the same amount before and after.0 -
Ya it's fine but do the cardio after your lifting. Your muscles will get more of a workout.
Can you explain the why about this? I do my weight lifting after cardio and now I'm worried I'm doing it wrong.
They have actually done studies that shows that when you do weight training before cardio your cardio expenditure does not decrease, but when done opposite, your body is more fatigued and less likely to lift as heavy of weights, etc.
Ive been able to life the same amount before and after.
That cool but next time try a PR for running a mile then try PR for any muscle group. Something is going to give.0 -
Do what works for your schedule and what you'll be able to stick to in the long run. That's all that matters!0
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it depends on what your doing and what your goals are. I do kettlebells which is basically weighted cardio. i do three days on, one day just cardio and then a rest day. repeat.0
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Wow, you strength train 6 days/week? What strength program are you following?
I would suggest finding a 3 day program and do cardio opposite days. You can do it the way you are but will not be the most effective use of your workouts and recovery
I'm not following a program. I just split my strength training into three muscle groups and do them twice a week which equals 6 days.
I do something like that:
MONDAY
UPPER BODY
30 min cardio
TUESDAY
ABS
30 min cardio
WEDNESDAY
LOWER BODY
30 min cardio
THURSDAY
ABS
30 min cardio
FRIDAY
30 min cardio
SATURDAY
FULL BODY
45-60 min cardio
Core problems so I work that the most..0 -
You'll be fine. I do both every day, 7 days a week.0
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Wow, you strength train 6 days/week? What strength program are you following?
I would suggest finding a 3 day program and do cardio opposite days. You can do it the way you are but will not be the most effective use of your workouts and recovery
I'm not following a program. I just split my strength training into three muscle groups and do them twice a week which equals 6 days.
I will guess back, upper body, and lower body.
That seems like a good split, I may try that.
right now I have a three way split like this:
Chest, Shoulders, Triceps
Biceps, Back, Abs
Legs and butt0 -
I do my cardio in the early morning and my weight lifting in the evening, all in the same day.
I do this only when I have to - usually a very early run and evening lifting with a lot of refueling in the middle.
Otherwise, I'm not a fan of doing cardio then immediately weightlifting. If you do cardio with any intensity your lifting will suffer. For me personally, lifting is of the most importance so I prefer to do it on it's own day.0 -
I do my cardio in the early morning and my weight lifting in the evening, all in the same day.
I do this only when I have to - usually a very early run and evening lifting with a lot of refueling in the middle.
Otherwise, I'm not a fan of doing cardio then immediately weightlifting. If you do cardio with any intensity your lifting will suffer. For me personally, lifting is of the most importance so I prefer to do it on it's own day.
I just walk for 6 miles, at around 4 mph.0 -
That cool but next time try a PR for running a mile then try PR for any muscle group. Something is going to give.
And how much energy is actually burned in running a mile?
http://www.runnersworld.com/weight-loss/mythbusting-running-mile-always-burns-same-calories
I've seen lots of track runners at meets set a PR in a distance such as the mile, and also in other events on the same day.0 -
Not actually true - there is an EPOC effect from cardio too.Ummmm no. Strength training in and of itself, will continue to burn calories after your workout is over. Cardio burns calories while doing and stops burning calories when finished.
I've seen figures of 7% for steady state and 14% for HIIT. Small percentages but in the case of steady state or long duration it could be a small percentage of a large number.
Then again, hopefully people aren't just exercising for calorie burns.
I live in hope!0
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