weight lifting with cardio

hikinggal11
hikinggal11 Posts: 59 Member
edited November 2024 in Fitness and Exercise
I need to start lifting weights for health and vanity. However, I am a runner (3 x week - 60+min) and do HIIT on Elliptical (2-3 x weeks, 50+ min.). I know I need to bite the bullet and just start strength training. My dilemma is that I do not want to give up my days and minutes of cardio because I LOVE running (it is my happy and sane place). How can I get the full benefits of both on the same days? I have read that you need to fully get the benefits you need to do one one day and then the other the next. Any advice welcome!

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    You will be cutting into your recovery between lifting sessions if you won't drop any of the cardio. That will likely cut into the progress you make as a newb. However, if you don't mind that, then go ahead and keep all the cardio. Everyone has different goals so it is okay, just be realistic and understand that your initial gains will likely be somewhat more limited than somebody who rests more.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    If you only do elliptical 2x/week, that will leave you 2 days for lifting. Compound moves, like squats, bench, deadlifts, ohp, rows on non-consecutive days. I find a Monday/Thursday lifting schedule works well for recovery, with cardio in between.
  • hikinggal11
    hikinggal11 Posts: 59 Member
    Thank you jemhh for your reply. Good to know. I am sorry DancingMoose, but not sure what you mean. I run T, TH, Sat and Eliptical M, W. Should I lift Friday and Sunday then? I usually use those days as a light/rest day, i.e. hike, bike, etc. Thank you in advance for your suggestions.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    You don't know what I mean by non-consecutive or??? I just threw out which days work for me based on my schedule. I only have access to the gym/weights Mon-thurs and sometimes only one day off in between doesn't give me enough recovery time. You have to decide which days work for you.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    I'm in a similar situation. I row 6 days a week (equivalent of around a 40 MPW runner or so). 3 relatively long, easier days and 3 more intense days on the rower (short/intermediate intervals and timed distance pieces).

    I separate the workouts and lift 2/3 times a week on the harder days but make sure to really keep the pace in check on the longer, steady days. Those become your active recovery days.
  • tdecel
    tdecel Posts: 48 Member
    edited September 2018
    I bike 4 days a week, sometimes 5 (when training for an event). I go to the gym the other 2 or 3 days. I do 45 minutes +/- of weights, and 30 minutes on the elliptical. While on the elliptical, I gradually increase the resistance and try to go all the way to the top level for the last 5 or 6 minutes. Most people underutilized the elliptical. In my case, I favor intensity over time. 50 + minutes sounds like a lot on any machine.
  • hikinggal11
    hikinggal11 Posts: 59 Member
    Thank you for the responses. I will do my lifting on elliptical days, and just keep it 30 min, HIIT instead of the full 50 min. Yes, 50 minutes on the elliptical is long but I did my intervals for the first 30 minutes, brought my heart rate down for about 7 minutes doing low intensity, then did high incline/resistance for the last 20+ minutes. I will just trade the last part for lifting.

    MikePfirman, I like your idea about using the long steady days as a recovery. Never thought of it that way!

  • Mrscanmore
    Mrscanmore Posts: 865 Member
    I also run and so on tend to make excuses for lifting and then don't end up doing it. I just shared should Beach body's b4lift4. I'm liking it because it is only 20 min, 4x each week. I'm going I can keep it up :blush:
  • firef1y72
    firef1y72 Posts: 1,579 Member
    I run everyday, but don't really look on it as exercise, similar to you it's my me time, where I have head space and deal with my emotions (I'm autistic and don't "do" emotions in the way most do). I also do some form of exercise 6 days a week, most of my cardio comes in the form of high intensity classes and PT, and I lift 4x week.
    Monday : upper body focusing on bench
    Tuesday : Lower body focus on Deadlift
    Thursday : Upper focus on shoulder press
    Friday : lower focus on squat

    Wednesday is my dedicated cardio day with a sprint session (running) first thing, then sprints on the spin bike and rower later in the morning. I do very little steady state cardio, other than long runs
  • robertw486
    robertw486 Posts: 2,401 Member
    hikinggal11 wrote: »
    Thank you for the responses. I will do my lifting on elliptical days, and just keep it 30 min, HIIT instead of the full 50 min. Yes, 50 minutes on the elliptical is long but I did my intervals for the first 30 minutes, brought my heart rate down for about 7 minutes doing low intensity, then did high incline/resistance for the last 20+ minutes. I will just trade the last part for lifting.

    MikePfirman, I like your idea about using the long steady days as a recovery. Never thought of it that way!

    With elliptical workouts that long, it seems like your plan is sound. You might want to consider lifting first, then elliptical just to make sure your lifts don't suffer. Since you are familiar with the elliptical you will notice quickly if you start gassing out and have to lower intensity.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    robertw486 wrote: »
    hikinggal11 wrote: »
    Thank you for the responses. I will do my lifting on elliptical days, and just keep it 30 min, HIIT instead of the full 50 min. Yes, 50 minutes on the elliptical is long but I did my intervals for the first 30 minutes, brought my heart rate down for about 7 minutes doing low intensity, then did high incline/resistance for the last 20+ minutes. I will just trade the last part for lifting.

    MikePfirman, I like your idea about using the long steady days as a recovery. Never thought of it that way!

    With elliptical workouts that long, it seems like your plan is sound. You might want to consider lifting first, then elliptical just to make sure your lifts don't suffer. Since you are familiar with the elliptical you will notice quickly if you start gassing out and have to lower intensity.

    I agree with this completely. Plus, you don't want to get on weight equipment sweaty. I'd still say separate the lifting from the cardio if you can, but if you can't, then do lifting first, then cardio. You just want to have something to drink with some carbs, though, if you're going harder.

    Also, if you lift first, expect your HR to be elevated greatly when you do your cardio. You won't be able to push as hard as normal on your cardio intervals.

    With that said, some of my best 5K times rowing were after a harder lift. Brutally hard to do workouts like that though where you're lifting and then doing harder intervals or a timed piece.
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