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Sorry, I'm still a newb to the strength training world, so forgive me. During my work out, more often than not I start with the cardio first to get it out of the way. I'm just not into cardio but I do it for the obvious heart benefits and the need to do aerobic activity. I do about 30 minutes on two machines and it is vigorous - my heartrate is in the 80-85% zone.
After that, I lift with my trainer or on my own for about 30-40 minutes. I'm wondering if I could lift heavier if I moved the cardio to the end of the workout. I recover pretty quickly from cardio (within seconds) and think I'm doing ok with the weights...I'm lifting a good amount of weight.. but there are some days where I feel like I run out of gas earlier than I'd like. Conversely, there are those days where I blow through the cardio like a beast and lift well with energy to spare. I work out after work, so that may come into play as well. By the time I get to the gym (which is by my house), my energy reserves could already be depleted. What do y'all do?
The advantage to cardio before weightlifting is it is a warmup prior to lifting. The issue I have is I sweat a lot when I run on a treadmill. Even if I change shirts, I'm still leaving a lot of sweat so I have to avoid machines and benches for at least 20 minutes after I run or I'm wiping off pools of sweat. I've also run after lifting and got off the treadmill at closing time in the dead of winter. I would wrap a towel around my head and walk outside in freezing temperatures. Not pleasant!
I really don't think the order makes much difference. I've done it both ways and I think one has a minimal effect on the other. When I was running a lot of races, I would often do a leg workout (squats, deadlifts, lunges, etc.) and then go to the track and run 800 meter intervals. I've also done leg workouts after running a 5K or 10K race.
Whatever.
You can do weights in a manner that you will keep your heart rate above 120 bpm.
I learned one thing though. You have to LIKE what you do. Forced exercise always ends in fail.
There are two ways to deal with this.
1. you do it the way you do it, OP. Just get over it.
2. you change your "like it" routine so that you have "don't like it" results.
It's up to you which way to pursue. I am with you to some extent. I do not like cardio. Never did. Always was a weights guy. Or tennis. Ping pong, I mean. But I like cycling. So every other training day I have cycling incorporated and and every other training system - I change every 3 weeks - I use system that runs weights cardio style. Strips. Always did it for me. You can do cyclic exercise too. I always aimed to lower my ADL heart rate bpm though. I once had my resting HR at 45. Now, at 61, I have it below 60. I am frugal, I am saving beats, just like I save gas.
If intensity cardio then it spike T-levels for spinning. Ideal for males. Females have so little test. I do not know if it benefits them in that manner.
What you should do is what works for you. If you like to do cardio before weights then do it. If you like to do it after, then do that. The differences are negligible.
Ideally its a few minutes of warmup before lifting. Do your weight training, then whatever you have left expend it on cardio.
What you should do is what works for you. If you like to do cardio before weights then do it. If you like to do it after, then do that. The differences are negligible.
Ideally its a few minutes of warmup before lifting. Do your weight training, then whatever you have left expend it on cardio.
This is my preferred method ^^^. I never lift weights without warmup, which for me means some cardio, but not TOO much or I am spent. I do my weight set in between, then finish up my cardio.
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