Cardio before or after lifting?
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I guess I'd take a step back...
warm-ups should be warm-ups, not workouts.
cardio workouts should be cardio-focused.
strength training should be strength-focused.
Do your warmup first, whatever that may be. Do your workout second, which ever one is your priority for that day/session. Be clear about what you're doing and why, then don't over-complicate it.9 -
10 minutes of cardio is a good warm-up. Anything more (15-60 min) will start to deplete your blood glycogen levels which is used for fast energy. One of the main arguments to do resistance training before a cardio workout is that weight training can use that glycogen to perform heavy lifting (relative term dependent on your strength) easier and most efficient. Most of us that want to do cardio in order to burn more calories and get into the "fat burning zone" will benefit doing it after you have depleted your glycogen stores doing strength training. You will have already primed your body to tap other sources of energy to perform the cardio. There are all types of workout routines that mix up the order of weight training and cardio in order to challenge your body and shock the system once in a while. Do what is right for your goals or level of fitness. Some people like to prepare for one of those obstacle course races were its a mix of doing a cardio event followed by doing something where you need a power move then followed by a another cardio event, in which case getting your body used to doing strength work with low glycogen levels maybe beneficial. But for the average gym visitor losing weight is a primary goal and doing cardio after weight training should maximize your results if you chose to include both weight training and cardio in a single days workout.10
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10 minutes of cardio is a good warm-up. Anything more (15-60 min) will start to deplete your blood glycogen levels which is used for fast energy. One of the main arguments to do resistance training before a cardio workout is that weight training can use that glycogen to perform heavy lifting (relative term dependent on your strength) easier and most efficient. Most of us that want to do cardio in order to burn more calories and get into the "fat burning zone" will benefit doing it after you have depleted your glycogen stores doing strength training. You will have already primed your body to tap other sources of energy to perform the cardio. There are all types of workout routines that mix up the order of weight training and cardio in order to challenge your body and shock the system once in a while. Do what is right for your goals or level of fitness. Some people like to prepare for one of those obstacle course races were its a mix of doing a cardio event followed by doing something where you need a power move then followed by a another cardio event, in which case getting your body used to doing strength work with low glycogen levels maybe beneficial. But for the average gym visitor losing weight is a primary goal and doing cardio after weight training should maximize your results if you chose to include both weight training and cardio in a single days workout.
Whole load of nope!
You have far bigger glycogen reserves than you seem to imagine, enough for two hours of intense high calorie burn cardio for example. You would have to do approx six hours of fasted strength training to run out your glycogen reserves. And if you do manage it you would be unable to think straight let alone exercise effectively.
You also don't use fuels sequentially, for the vast majority of your exercise you are using a blend of fuels at the same time.
"Shock your body" is twaddle.
Lastly there is no benefit to body fat loss from exercising in the so called "fat burning zone". That myth should have died out in the 1980's. Your loss of body fat over time is in relation to your calorie deficit, not your exercise.6 -
Perhaps reading a few scientific journals on the subject would be helpful for our English gym rats rather than just regurgitating the latest water cooler news briefs. You can think it’s a lot of nope or twaddle or whatever cute phrases you like but unfortunately I believe you sir are perhaps misinformed on the facts as it pertains to the majority of us regular humans. If your body reacts differently than most, kudos to you, but you would be most definitely an outlier from the majority.11
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Perhaps reading a few scientific journals on the subject would be helpful for our English gym rats rather than just regurgitating the latest water cooler news briefs. You can think it’s a lot of nope or twaddle or whatever cute phrases you like but unfortunately I believe you sir are perhaps misinformed on the facts as it pertains to the majority of us regular humans. If your body reacts differently than most, kudos to you, but you would be most definitely an outlier from the majority.
I don’t know. I have a big, honking stack of “scientific journals” next to my water cooler.
Based on your attitude, I suspect you are going to have difficulty accepting this, but those “scientific journals” that you are using as a shield of authority, directly contradict everything that you said in your earlier post.
And I mean everything.
There aren’t 5 people a day in who will come close to exhausting their glycogen stores in a workout. It is very difficult to do and, if by chance it does happen in an endurance event, the result is not a happy little fat-burner, but a zombie, desperately hanging on to survive. (Oh, and there is no such thing as “blood glycogen”). An average person will find it virtually impossible to exhaust glycogen stores in a 10-60 min cardio workout.
And here’s the best part: even if you DID exhaust your glycogen stores, you still wouldn’t lose more weight doing cardio after weight training. That’s because burning fat only (even if that were possible, which it isn’t) results in a sharply decreased workout intensity — i.e. the hardest intensity you can sustain relying only on beta oxdation is about 60% of VO2 max. As a result, you would burn far fewer calories during that workout—assuming you could even sustain it for more than a few minutes.
As stated by sijomial, the body constantly uses a mix of fuel substrates during exercise. And the mix of fuel substrates used has virtually zero effect on stored body fat. First of all, the body mobilizes much more fat during an exercise session than it actually uses. After the workout is finished, it puts it all back. (Horowitz, Topics in
Endocrinology and Metabolism, 2003). Even in a so-called “fat burning” workout where one burns 1000 calories, with 60% of the calories from fat, the total fat oxidized is about 2 ounces. (And the difference between a so-called ‘fat burning’ workout and a “regular” workout would be about .75-1.0 ounces—basically insignificant).
And a workout is not a discrete, independent event that results in permanent physical changes. The body’s metabolism works 24/365/lifetime. So even if one does manipulate a workout to achieve a higher percentage of fuel used from fat, after the workout, the body adjusts its substrate utilization the rest of day—so that there is NO difference in 24 hr fat oxidation (Melanson at al, Exercise Sports Science Review, 2009).
“Muscle confusion” and “shocking the body” are marketing gibberish used in infomercials, not scientific concepts. Varying the training stimulus IS a valid concept, but that is done in a planned, structured way, not by just randomly changing things. In fact “shocking the body” will have the exact opposite effect than what you claim. The resulting inefficiency will cause the body to work LESS hard, with FEWER calories burned than if you did an activity that you were used to and just pushed harder.9 -
The irony is strong.Perhaps reading a few scientific journals on the subject would be helpful for our English gym rats rather than just regurgitating the latest water cooler news briefs. You can think it’s a lot of nope or twaddle or whatever cute phrases you like but unfortunately I believe you sir are perhaps misinformed on the facts as it pertains to the majority of us regular humans. If your body reacts differently than most, kudos to you, but you would be most definitely an outlier from the majority.
Please feel free to post/link peer-reviewed studies which back the woo you posted. Many of us here love science, as opposed to broscience (which is why the "information" you posted was challenged in the first place). What you're demonstrating is a complete lack of knowledge of basic concepts of physiology.
The "fat burning zone" and "muscle confusion" were both debunked as twaddle somewhere around the end of the '70s.8 -
@jervin6Perhaps reading a few scientific journals on the subject would be helpful for our English gym rats rather than just regurgitating the latest water cooler news briefs. You can think it’s a lot of nope or twaddle or whatever cute phrases you like but unfortunately I believe you sir are perhaps misinformed on the facts as it pertains to the majority of us regular humans. If your body reacts differently than most, kudos to you, but you would be most definitely an outlier from the majority.
You can believe whatever you like but if you post nonsense on here you will get challenged, it's incredibly unhelpful when completely inaccurate information such as yours gets regurgitated.
Your appeal to science is comical I'm afraid.
My body works just fine, even at my advanced age, and it works just the same as regular humans - maybe in a slightly higher state of tune than some armchair "experts" though.
I've learned a fair bit in over 4 decades of training and participating in sports including endurance cycling where fuelling yourself for all day events and avoiding glycogen depletion is actually an issue.
6 -
I like doing cardio after. I don’t push heavy weights, but some cardio really drains me, so I save it for last.1
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Defo before3
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gymbunny0098 wrote: »Defo before
I seem to like doing my cardio before. I’ve tried listening to the comments on this board and I felt better when I did cardio before! But i guess it’s more personal preference0 -
Here you go AZdac, Anvilhead and sijomial.
I put a few items for you to read if interested since you wanted cited science backed information. I like to point out that your 1997 cited piece, although ended with your favorite phrase about myths, if you read its entirety the piece really supports what I was trying to say about creating a energy deficit by burning calories in a gym.
Schrauwen P, van Marken Lichtenbelt WD, Saris WH, Westerterp KR. Role of glycogen-lowering exercise in the change of fat oxidation in response to a high-fat diet. Am J Physiol. 1997;273(3 Pt 1):E623–9. [PubMed]
And I quote "If energy intake is less than expenditure, fat oxidation will increase, independent of macronutrient intake, inducing a state of negative fat balance.
We can state with a degree of confidence that if energy intake is maintained below expenditure, than exercise will induce a state of negative fat balance.
Another factor to consider is the effect of consecutive days of high-intensity training. As mentioned previously, glycogen-depleting exercise increases fat oxidation in the subsequent 24-h period [25]. Thus, if glycogen stores are not completely restored prior to the subsequent exercise training session, fat oxidation may be increased. Additionally, it should be mentioned that endurance-trained individuals are likely to perform some training sessions for longer durations than we have studied so far. Since LCFA becomes a much more important fuel source with increasing exercise duration, and also because this type of training is likely to deplete muscle glycogen stores, it is possible that 24 fat oxidation is increased in response to long-duration exercise bouts (e.g. > 1 hr).
My only thing was addressing the treads question about if cardio and weights are done in combination which should be done first to maximize the overall workout for those of us that want to lift weights and burn some calories doing some cardio. Sorry if you guys didn't like how I addressed the question, but feel free to read up on some of the latest facts. I'm done here.
Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis.
Impey SG, Hearris MA, Hammond KM, Bartlett JD, Louis J, Close GL, Morton JP.
Sports Med. 2018 Feb 16. doi: 10.1007/s40279-018-0867-7.
Nutr Rev. 2018 Feb 10. doi: 10.1093/nutrit/nuy001. [Epub ahead of print]
Fundamentals of glycogen metabolism for coaches and athletes.
Murray B1, Rosenbloom C2.
Regulation of glucose and glycogen metabolism during and after exercise
Authors
• Thomas E. Jensen,
• Erik A. Richter
• First published: 1 March 2012
• DOI: 10.1113/jphysiol.2011.224972
Am J Physiol Regul Integr Comp Physiol. 2016 Jun 1;310(11):R1297-311. doi: 10.1152/ajpregu.00479.2015. Epub 2016 Apr 13.
Concurrent exercise incorporating high-intensity interval or continuous training modulates mTORC1 signaling and microRNA expression in human skeletal muscle.
Fyfe JJ1, Bishop DJ1, Zacharewicz E2, Russell AP2, Stepto NK3.
5 -
Here you go AZdac, Anvilhead and sijomial.
I put a few items for you to read if interested since you wanted cited science backed information. I like to point out that your 1997 cited piece, although ended with your favorite phrase about myths, if you read its entirety the piece really supports what I was trying to say about creating a energy deficit by burning calories in a gym.
Schrauwen P, van Marken Lichtenbelt WD, Saris WH, Westerterp KR. Role of glycogen-lowering exercise in the change of fat oxidation in response to a high-fat diet. Am J Physiol. 1997;273(3 Pt 1):E623–9. [PubMed]
And I quote "If energy intake is less than expenditure, fat oxidation will increase, independent of macronutrient intake, inducing a state of negative fat balance.
We can state with a degree of confidence that if energy intake is maintained below expenditure, than exercise will induce a state of negative fat balance.
Another factor to consider is the effect of consecutive days of high-intensity training. As mentioned previously, glycogen-depleting exercise increases fat oxidation in the subsequent 24-h period [25]. Thus, if glycogen stores are not completely restored prior to the subsequent exercise training session, fat oxidation may be increased. Additionally, it should be mentioned that endurance-trained individuals are likely to perform some training sessions for longer durations than we have studied so far. Since LCFA becomes a much more important fuel source with increasing exercise duration, and also because this type of training is likely to deplete muscle glycogen stores, it is possible that 24 fat oxidation is increased in response to long-duration exercise bouts (e.g. > 1 hr).
My only thing was addressing the treads question about if cardio and weights are done in combination which should be done first to maximize the overall workout for those of us that want to lift weights and burn some calories doing some cardio. Sorry if you guys didn't like how I addressed the question, but feel free to read up on some of the latest facts. I'm done here.
Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis.
Impey SG, Hearris MA, Hammond KM, Bartlett JD, Louis J, Close GL, Morton JP.
Sports Med. 2018 Feb 16. doi: 10.1007/s40279-018-0867-7.
Nutr Rev. 2018 Feb 10. doi: 10.1093/nutrit/nuy001. [Epub ahead of print]
Fundamentals of glycogen metabolism for coaches and athletes.
Murray B1, Rosenbloom C2.
Regulation of glucose and glycogen metabolism during and after exercise
Authors
• Thomas E. Jensen,
• Erik A. Richter
• First published: 1 March 2012
• DOI: 10.1113/jphysiol.2011.224972
Am J Physiol Regul Integr Comp Physiol. 2016 Jun 1;310(11):R1297-311. doi: 10.1152/ajpregu.00479.2015. Epub 2016 Apr 13.
Concurrent exercise incorporating high-intensity interval or continuous training modulates mTORC1 signaling and microRNA expression in human skeletal muscle.
Fyfe JJ1, Bishop DJ1, Zacharewicz E2, Russell AP2, Stepto NK3.
The "facts" you posted here don't support your argument for muscle confusion, glycogen depletion and fuel substrate utilization. Nor do they support your argument for 10 minutes of cardio before weight training. As Adzak and sijomial both stated, 10 minutes cardio isn't going to put more than a minor dent in glycogen stores.Another factor to consider is the effect of consecutive days of high-intensity training. As mentioned previously, glycogen-depleting exercise increases fat oxidation in the subsequent 24-h period
A little cardio for warmup doesn't qualify based on the quote from the study you posted. Your point is silly really for anyone who is not doing massive amounts of high intensity exercise day after day. For most folks, cardio first or after weights is driven mostly by preference and goals. The order doesn't really make that much difference.7 -
gymbunny0098 wrote: »Defo before
I seem to like doing my cardio before. I’ve tried listening to the comments on this board and I felt better when I did cardio before! But i guess it’s more personal preference
I’m always interested in hearing what other people do, and the science is fascinating as well, but I’m with you on this - at the end of the day, do what you enjoy and what works for you. I’m always willing to change things up if something isn’t working or if I want a new challenge, and I do my best to stay safe and healthy of course, but ultimately the most important thing to me is that I enjoy what I’m doing enough to want to continue it.
1 -
Here you go AZdac, Anvilhead and sijomial.
I put a few items for you to read if interested since you wanted cited science backed information. I like to point out that your 1997 cited piece, although ended with your favorite phrase about myths, if you read its entirety the piece really supports what I was trying to say about creating a energy deficit by burning calories in a gym.
Schrauwen P, van Marken Lichtenbelt WD, Saris WH, Westerterp KR. Role of glycogen-lowering exercise in the change of fat oxidation in response to a high-fat diet. Am J Physiol. 1997;273(3 Pt 1):E623–9. [PubMed]
And I quote "If energy intake is less than expenditure, fat oxidation will increase, independent of macronutrient intake, inducing a state of negative fat balance.
We can state with a degree of confidence that if energy intake is maintained below expenditure, than exercise will induce a state of negative fat balance.
Another factor to consider is the effect of consecutive days of high-intensity training. As mentioned previously, glycogen-depleting exercise increases fat oxidation in the subsequent 24-h period [25]. Thus, if glycogen stores are not completely restored prior to the subsequent exercise training session, fat oxidation may be increased. Additionally, it should be mentioned that endurance-trained individuals are likely to perform some training sessions for longer durations than we have studied so far. Since LCFA becomes a much more important fuel source with increasing exercise duration, and also because this type of training is likely to deplete muscle glycogen stores, it is possible that 24 fat oxidation is increased in response to long-duration exercise bouts (e.g. > 1 hr).
My only thing was addressing the treads question about if cardio and weights are done in combination which should be done first to maximize the overall workout for those of us that want to lift weights and burn some calories doing some cardio. Sorry if you guys didn't like how I addressed the question, but feel free to read up on some of the latest facts. I'm done here.
Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis.
Impey SG, Hearris MA, Hammond KM, Bartlett JD, Louis J, Close GL, Morton JP.
Sports Med. 2018 Feb 16. doi: 10.1007/s40279-018-0867-7.
Nutr Rev. 2018 Feb 10. doi: 10.1093/nutrit/nuy001. [Epub ahead of print]
Fundamentals of glycogen metabolism for coaches and athletes.
Murray B1, Rosenbloom C2.
Regulation of glucose and glycogen metabolism during and after exercise
Authors
• Thomas E. Jensen,
• Erik A. Richter
• First published: 1 March 2012
• DOI: 10.1113/jphysiol.2011.224972
Am J Physiol Regul Integr Comp Physiol. 2016 Jun 1;310(11):R1297-311. doi: 10.1152/ajpregu.00479.2015. Epub 2016 Apr 13.
Concurrent exercise incorporating high-intensity interval or continuous training modulates mTORC1 signaling and microRNA expression in human skeletal muscle.
Fyfe JJ1, Bishop DJ1, Zacharewicz E2, Russell AP2, Stepto NK3.
The "facts" you posted here don't support your argument for muscle confusion, glycogen depletion and fuel substrate utilization. Nor do they support your argument for 10 minutes of cardio before weight training. As Adzak and sijomial both stated, 10 minutes cardio isn't going to put more than a minor dent in glycogen stores.Another factor to consider is the effect of consecutive days of high-intensity training. As mentioned previously, glycogen-depleting exercise increases fat oxidation in the subsequent 24-h period
A little cardio for warmup doesn't qualify based on the quote from the study you posted. Your point is silly really for anyone who is not doing massive amounts of high intensity exercise day after day. For most folks, cardio first or after weights is driven mostly by preference and goals. The order doesn't really make that much difference.
Yeah, I'm not getting anything whatsoever out of that as far as how it goes toward proving his original claims. It's not even apples and oranges, it's apples and aardvarks.5 -
cwolfman13 wrote: »Hi everyone!
I have ALWAYS warmed up and done cardio first and then moved onto machines and free weights. Is there a significant difference in starting with cardio rather than ending it with cardio?
I tend to do 10min of cardio and then 30-45min of lifting after. Thank you!☺️
a 10 minute warm up isn't really cardio, and you wouldn't burn much more than 80-120 calories in that little time. That said, it is typically best, if doing a hard workout, to do cardio after, that way you are not to drained to push on the weights, and risk losing form and progressing.
Thank you for this! I failed to mention it’s a 10min HIIT workout. I’m ideally doing cardio for weight loss purposes. I know diet is key, so I’ve been starting to really count my macros and work on changing up my workouts
Not sure what your intervals consists of or how you're lifting, but there's no way I'd crawl under a barbell after one of my cycling interval sessions, nor would I do them on the same day.
What kind of a lifting program are you following? I only lift 2x per week full body, but they are very intense sessions...no way I could do my intervals sessions on the same day...if I did, one or the other would suffer and I'd be so shot to *kitten* that I wouldn't do anything but lay around on the couch all day which would be kind of counter productive...
I can only do my interval work once or twice per week tops before recovery becomes an issue.
So cardio wise I sprint 9mph for 30sec then off for 30sec and I do that for 10 min.
Then I move onto my lifting schedule. M: legs T:back &biceps W:shoulders TH: chest & triceps F:Plyo/legs S/S: rest or dancegymbunny0098 wrote: »Defo before
I seem to like doing my cardio before. I’ve tried listening to the comments on this board and I felt better when I did cardio before! But i guess it’s more personal preference
For the most part your second statement applies to a large group of people with a large group of workout routines. If your HIIT sprints are something you find exhaustive (we have no idea how fast you are or how hard that is for you) then doing them immediately prior to a hard lifting leg session might not be ideal. But after a brief break to recover some, you'd still have plenty of glycogen stores for your lifting.
And since you mention the cardio is primarily for weight loss purposes, consider your times and intensity involved. Ten minutes of hard intervals as you describe is still only 5 minutes of hard work. If you are primarily looking to help with your deficit, you might be better served with a longer yet less intense cardio session. Even if your sprints are really intense for your fitness level, few people will ever burn more calories doing intervals vs steady state. Even if you only continue to make that 10 minutes available, chances are you will burn more calories finding a tough pace that you can sustain for 10 minutes straight. In your case 4.5 MPH should be an easy jog for someone that can do 9 mph for brief periods.4 -
cwolfman13 wrote: »Hi everyone!
I have ALWAYS warmed up and done cardio first and then moved onto machines and free weights. Is there a significant difference in starting with cardio rather than ending it with cardio?
I tend to do 10min of cardio and then 30-45min of lifting after. Thank you!☺️
a 10 minute warm up isn't really cardio, and you wouldn't burn much more than 80-120 calories in that little time. That said, it is typically best, if doing a hard workout, to do cardio after, that way you are not to drained to push on the weights, and risk losing form and progressing.
Thank you for this! I failed to mention it’s a 10min HIIT workout. I’m ideally doing cardio for weight loss purposes. I know diet is key, so I’ve been starting to really count my macros and work on changing up my workouts
Not sure what your intervals consists of or how you're lifting, but there's no way I'd crawl under a barbell after one of my cycling interval sessions, nor would I do them on the same day.
What kind of a lifting program are you following? I only lift 2x per week full body, but they are very intense sessions...no way I could do my intervals sessions on the same day...if I did, one or the other would suffer and I'd be so shot to *kitten* that I wouldn't do anything but lay around on the couch all day which would be kind of counter productive...
I can only do my interval work once or twice per week tops before recovery becomes an issue.
So cardio wise I sprint 9mph for 30sec then off for 30sec and I do that for 10 min.
You'd get far more effect from just running at a 10 min/ mile for ten minutes. Notwithstanding anything else, you'll cover more distance.5 -
robertw486 wrote: »cwolfman13 wrote: »Hi everyone!
I have ALWAYS warmed up and done cardio first and then moved onto machines and free weights. Is there a significant difference in starting with cardio rather than ending it with cardio?
I tend to do 10min of cardio and then 30-45min of lifting after. Thank you!☺️
a 10 minute warm up isn't really cardio, and you wouldn't burn much more than 80-120 calories in that little time. That said, it is typically best, if doing a hard workout, to do cardio after, that way you are not to drained to push on the weights, and risk losing form and progressing.
Thank you for this! I failed to mention it’s a 10min HIIT workout. I’m ideally doing cardio for weight loss purposes. I know diet is key, so I’ve been starting to really count my macros and work on changing up my workouts
Not sure what your intervals consists of or how you're lifting, but there's no way I'd crawl under a barbell after one of my cycling interval sessions, nor would I do them on the same day.
What kind of a lifting program are you following? I only lift 2x per week full body, but they are very intense sessions...no way I could do my intervals sessions on the same day...if I did, one or the other would suffer and I'd be so shot to *kitten* that I wouldn't do anything but lay around on the couch all day which would be kind of counter productive...
I can only do my interval work once or twice per week tops before recovery becomes an issue.
So cardio wise I sprint 9mph for 30sec then off for 30sec and I do that for 10 min.
Then I move onto my lifting schedule. M: legs T:back &biceps W:shoulders TH: chest & triceps F:Plyo/legs S/S: rest or dancegymbunny0098 wrote: »Defo before
I seem to like doing my cardio before. I’ve tried listening to the comments on this board and I felt better when I did cardio before! But i guess it’s more personal preference
For the most part your second statement applies to a large group of people with a large group of workout routines. If your HIIT sprints are something you find exhaustive (we have no idea how fast you are or how hard that is for you) then doing them immediately prior to a hard lifting leg session might not be ideal. But after a brief break to recover some, you'd still have plenty of glycogen stores for your lifting.
And since you mention the cardio is primarily for weight loss purposes, consider your times and intensity involved. Ten minutes of hard intervals as you describe is still only 5 minutes of hard work. If you are primarily looking to help with your deficit, you might be better served with a longer yet less intense cardio session. Even if your sprints are really intense for your fitness level, few people will ever burn more calories doing intervals vs steady state. Even if you only continue to make that 10 minutes available, chances are you will burn more calories finding a tough pace that you can sustain for 10 minutes straight. In your case 4.5 MPH should be an easy jog for someone that can do 9 mph for brief periods.
Thank you for this. I actually do realize it’s not a long time of cardio but it what I started with, so I guess I’ll add more time to it with more intensity0 -
MeanderingMammal wrote: »cwolfman13 wrote: »Hi everyone!
I have ALWAYS warmed up and done cardio first and then moved onto machines and free weights. Is there a significant difference in starting with cardio rather than ending it with cardio?
I tend to do 10min of cardio and then 30-45min of lifting after. Thank you!☺️
a 10 minute warm up isn't really cardio, and you wouldn't burn much more than 80-120 calories in that little time. That said, it is typically best, if doing a hard workout, to do cardio after, that way you are not to drained to push on the weights, and risk losing form and progressing.
Thank you for this! I failed to mention it’s a 10min HIIT workout. I’m ideally doing cardio for weight loss purposes. I know diet is key, so I’ve been starting to really count my macros and work on changing up my workouts
Not sure what your intervals consists of or how you're lifting, but there's no way I'd crawl under a barbell after one of my cycling interval sessions, nor would I do them on the same day.
What kind of a lifting program are you following? I only lift 2x per week full body, but they are very intense sessions...no way I could do my intervals sessions on the same day...if I did, one or the other would suffer and I'd be so shot to *kitten* that I wouldn't do anything but lay around on the couch all day which would be kind of counter productive...
I can only do my interval work once or twice per week tops before recovery becomes an issue.
So cardio wise I sprint 9mph for 30sec then off for 30sec and I do that for 10 min.
You'd get far more effect from just running at a 10 min/ mile for ten minutes. Notwithstanding anything else, you'll cover more distance.
Hahah easier said than done. But I’ll definitely give it a try. I get really tired easily so sprints are easier since I get a little bit of a rest in between.0 -
I'm too tired after cardio to lift so I leave it til last.1
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This is what I do. I do 10 min warm up walk on the dreadmill with a 10-15% incline at a reasonable walking pace of 4mph.
Then I lift, I go 85% 1 rep max. Use 95% of my energy level.
Than after if I have time 20 min of Jogging. I treat it as a bonus burn.
1
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