strength training and cardio?????

LauraFouhse
LauraFouhse Posts: 115
in Fitness and Exercise
Looking for advice.

Over the past year I have been working hard to get my body in better shape. Currently I am 140 pounds (down from 165) and 23% body fat (down from 36%). I have been lifting weights 3 times per week plus some pretty intensive cardio (training for triathlons which included running, swimming and biking twice each per week).

I'm kind of impressed with the muscles I've developed and my strength gains. I'm curious to discover how far I can go... how strong I can be. I'd like to give serious attention to strength training.

I remember reading somewhere that cardio can hinder muscle build. Is this true? How much cardio is too much?

I really love running/swimming/biking but I love weight training even more. What, in your opinion, is a good balance?

Replies

  • jimmmer
    jimmmer Posts: 3,515 Member
    I've done cardio during every cut and bulk I've ever done. You just have to eat more calories to ensure you are in a surplus overall.

    It's a calorie surplus coupled with the correct training volume that will give you muscle growth.

    Really it's a question of recovery. If you are doing so much cardio that you cannot recover and give it sufficient welly during your lifting sessions, then it's too much. Where that line lays depends upon you personally. Factors like: your recovery, your aerobic base, your work capacity, your existing strength base, etc... Only way to find out is to actually do it and trig the volume by trail and error.
  • Snip8241
    Snip8241 Posts: 767 Member
    Bump to listen and learn
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    bump
  • WandaWoman41
    WandaWoman41 Posts: 153 Member
    Bump to learn and listen
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    Cardio burns calories so if you are not eating enough then cardio can impact your strength training progress as there is less fuel available for lifting and muscle growth/repair. There is nothing wrong with cardio per se, it's just that the more you do, the more you'll need to eat.

    It's usually recommended to do cardio on non-lifting days, so for example you may wish to do weight training Mon, Wed, Fri, and cardio Tues, Thurs, Sat (leaving Sunday for a rest day).

    However, it ultimately depends on your goals - if you're looking to be a triathlete then make that your priority and lift weights to supplement your training. If you're looking to be a power lifter then make lifting your priority.
  • NeverCatchYourBreath
    NeverCatchYourBreath Posts: 197 Member
    It's true that cardio CAN impact muscle but you would have to be doing A LOT of cardio and little to no weight lifting. I'm not really going to say you'd have to be eating too little because people who run marathons and triathlons regularly eat a lot and still lose muscle mass.

    About 30 minutes to an hour before your cardio or your weight lifting session, eat about 20-40 grams of carbs. This will fuel your body for the workout ahead and help guard against your body pulling the energy from other sources, such as the protein in your muscles.

    Your body using the protein in your muscles for fuel doesn't happen as fast and as often as some people believe it does, so don't fret.

    Combining the weight lifting with your training for a triathlon will help you keep your muscle but it may be difficult for you to build a lot of muscle, and honestly, if you're competing for a good time in your race that is probably a good thing. Athletes that run tough races like that don't want to keep a lot amount of muscle so they don't have to lug it around during the race. So that's something to think about.

    But if you're wanting to start focusing on your weight lifting more than your cardio to help change your body composition then I'd say 3-5 days of 20-45 minutes (read: if doing 5 days do the lower end of time- 20 minutes, if doing 3 days you can go longer - 45 minutes) of cardio isn't going to hurt anything, as long as your fueling your body properly.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    Goal dependent and the length of the tri (sprint, Olympic, or Ironman) you'll need to consider how and when to taper. 9 sessions, length per session, and ultimately what goal you have need to be considered.

    Considering you gained muscle mass during the weight loss and body fat drop I'd say your body is primed to do either lifting more or training for a tri more enjoyable and successful. Best of luck.
  • LauraFouhse
    LauraFouhse Posts: 115
    Thanks everyone. Great advice.

    My triathlon season is now over so I think I will let. go of some aspects of the training and focus on strength. I still have a 10k run in September so will continue with the running.

    I'm really really loving weight training and, at 45 years, am curious to see how strong I can get. I love lifting heavy. I also love running.

    I wonder if a reasonable plan would be an hour of strength training on M,W,F, a 5km run on tues and thurs and a 10km run on Saturday.

    I think I'm eating adequate calories. I'm reluctant to eat more (mostly cuz I'm paranoid about gaining fat back).

    Thanks again.
  • jimmmer
    jimmmer Posts: 3,515 Member
    Thanks everyone. Great advice.

    My triathlon season is now over so I think I will let. go of some aspects of the training and focus on strength. I still have a 10k run in September so will continue with the running.

    I'm really really loving weight training and, at 45 years, am curious to see how strong I can get. I love lifting heavy. I also love running.

    I wonder if a reasonable plan would be an hour of strength training on M,W,F, a 5km run on tues and thurs and a 10km run on Saturday.

    I think I'm eating adequate calories. I'm reluctant to eat more (mostly cuz I'm paranoid about gaining fat back).

    Thanks again.

    If you want my advice: buy a diary and keep a training journal. Keep a note of anything that might be significant to your progress (or lack of it!): nutrition, sleep, hydration, rest periods, increasing/decreasing qualities, etc.

    Only make one change at a time to your training programme. It makes it easier when things go wrong and you need to work out what to put right. Not to sound like a broken record, but this is where a journal shines.

    Understand that with training mixed qualities it's more of an art than a science and you'll need some trial-and-error. Understand it's ok to make mistakes with your programming and often these mistakes can give you new insights and direction and ultimately put you in a better place later on. Not to sound like a broken record(!), but again this is where the journal is key.

    Good luck!

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