Article: Weights or cardio first?

OB1Shinobi
Topic Author
Offline
Banned

28 Jan 2016 18:43 #225023 by OB1Shinobi

Article: Weights or cardio first? was created by OB1Shinobi

from woman's health magazine
http://www.womenshealthmag.com/fitness/should-i-do-cardio-or-weights-first

Warning: Spoiler!

from http://www.bodybuilding.com/fun/ask-the-ripped-dude-cardio-before-or-after-weights.html

Warning: Spoiler!

I've graced more than 30 magazine covers in the past 3 years. The global fitness industry has branded me 'The World's Most Ripped Fitness Model.'
Q My high-school football coach told me I should only do cardio after I finish my resistance training. Was he right?
Have you ever done a heavy lifting session after a long bout of cardio? It's more grueling than eating gruel. When I step up to the weight rack after 90 minutes of hoops, my energy and strength stores sag. Every time I play ball before lifting, I have my worst weight-training sessions.

On the flip side, if I play basketball after my weight-training sessions, I feel fresh and energetic. I've learned that lifting before cardio is much better for fat loss and workout energy efficiency. It takes a lot of energy to move heavy weights; don't zap it all by treadmilling beforehand!

To achieve "shreddedness," your body needs to use your stored fat as fuel for exercise. In order to do this, you must burn off your glycogen stores first. When you weight-train, you typically use glycogen as fuel. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat!

The Key Factor: EPOC
After a workout, your body continues to burn additional calories up to 48 hours. This is known as excess post-exercise oxygen consumption. EPOC occurs because your body needs energy to repair your muscles after you've challenged them. It occurs at a much higher rate after intense weight-training than after low-intensity, steady-state cardiovascular training; that's why it's important to put as much energy into your lifting sessions. If you do steady-state cardio before you lift, you won't have the energy to work as hard as you can. A less productive weight-training session can impact EPOC. Less calorie incineration for you!

A University of Tokyo Study published in Medicine and Science in Sports and Exercise found that doing cardio after weight training burned more fat during the first 15 minutes of the cardio session than doing cardio before lifting. Don't believe me? Try it for yourself! Spend one day lifting before your cardio and another on the treadmill before you hit the weights.

You'll be able to tell which method works best.

the gist of both articles: do weights first

the reason: if youre doing a weight training routine (and i would think this also applies if you do a calisthenic/bodyweight routine) then its better to do the weights (or calisthenics) first - the better you can perform at these exercises, the better your results/gains will be

you have to reach your own threshold of performance in order to become stronger

therefore, you should be as fresh as possible when you begin

in addition, working the muscles first will result in much better calorie burning during the cardio session

for several articles on the topic by multiple, experienced aurthors: http://www.bodybuilding.com/fun/topicoftheweek34.htm

People are complicated.

Please Log in to join the conversation.

Visitor

28 Jan 2016 18:55 #225024 by

Replied by on topic Article: Weights or cardio first?

I have read that cardio is essentially superfluous (and sometimes detrimental) to weight lifting. Even doing it on off-days is not advised. Recovery is essential.

I am not sure how much science agrees with that. And, I don't have any sources on hand. But, I do know that for the purposes of gaining muscle/losing weight, cardio will not help.

It is mostly good for cardiovascular health. I believe the government recommends 20-30 minutes a day of 60-70% max heart rate. And, as a really heavy guy, I actually get that in my 30 minute weight lifting!!

Please Log in to join the conversation.

Visitor

28 Jan 2016 18:57 #225025 by

Replied by on topic Article: Weights or cardio first?

Thank you i was wondering about that , i will certainly throw the weights around now before i go on the crosstrainer !

Please Log in to join the conversation.

Visitor

28 Jan 2016 19:39 #225040 by

Replied by on topic Article: Weights or cardio first?

Great topic, MartaLina. I think the advice you're getting - weights before cardio - is ideal for most people, but that there are exceptions (me, for instance).

While I'm still 35 at heart, I'm walking around in a senior citizen's body. I have some joint issues - plantar fasciitis, residual pain from a few ankle sprains, runner's knee, and what I think is a touch of arthritis in my shoulders. To keep from hurting, I need a pretty vigorous cardio warm-up before heavy weight lifting, which usually means a minimum of 10- 15 minutes of energetic cardio at the beginning of my workout. Building up a sweat helps me get through a strength-training session without having to quit due to pain.

After the cardio, I can still move some sizeable weights (for my frame), but as the guidance you've received suggests, I can't do as many sets of strength exercises as I might otherwise, because I run out of I'm energy. All in all, I'm still doing much better than eating Doritos and watching "Family Guy", and I'm happy with how this routine works for me -- but I think if you're not hampered in any way, doing strength training first is the way to go for most people.

Please Log in to join the conversation.

Visitor

28 Jan 2016 19:46 #225043 by

Replied by on topic Article: Weights or cardio first?

The most important part (From my own research - Which I don't have on hand) Is that you get your heart rate up to a certian level for 45 minuets.

Weights, Cardio, sports.....These are all just tools to reach the same goal and everyone will be different in what works for them. There is no cookie cutter way of losing weight.

Healthy Elevated Heart Rate
Proper Amount of Sunlight
Outside Active Lifestyle
Balanced Meal Plans

The rest just depends on you.

I also hear/read that Body Weight is much better than free / machine weights. Which is why Dancers, Yoga Masters, and gymnests have such great tone's. They use their body to do the training.

Just some food for thought.

Obviously I am not a good example as I am almost 40lbs over weight. But that is because my lifestyle is dormant and secluded in my home doing mom work :-p

Please Log in to join the conversation.

OB1Shinobi
Topic Author
Offline
Banned

28 Jan 2016 23:24 #225088 by OB1Shinobi

Replied by OB1Shinobi on topic Article: Weights or cardio first?

Connor L. wrote: I have read that cardio is essentially superfluous (and sometimes detrimental) to weight lifting. Even doing it on off-days is not advised. Recovery is essential.

I am not sure how much science agrees with that. And, I don't have any sources on hand. But, I do know that for the purposes of gaining muscle/losing weight, cardio will not help.

It is mostly good for cardiovascular health. I believe the government recommends 20-30 minutes a day of 60-70% max heart rate. And, as a really heavy guy, I actually get that in my 30 minute weight lifting!!

with gaining muscle, my understanding is that the decisive factors are

1: nutrition
2: effort
3: recovery

so the day that youre lifting, if your nutrition is taken care of, you should be able to run (or whatever it is that you do for cardio) after your lift, and as far as your body is concerned its just part of the work out, your recovery will start when you actually quit working out

the two things that i am aware of which would seem to counter this conclusion are: 1: that there is a 30 minute "deadline" for post workout protein intake

and 2: that after about 45 minutes of intense exercise, your body will start producing large amounts of cortisol, which will thwart your gains

i posted this article on protein the other day http://www.menshealth.com/fitness/how-much-post-workout-protein-do-you-really-need which im putting here for convenience to those who read this in the future

this article and this article address the issue of cortisol

the second is more detailed, but they both refer to controlled studies, and they both offer the same conclusion, which is basically that its ok to work out for longer than 45 minutes if you feel like it

and i definitely feel a cardio challenge with weights

when i first started i would breath heavy after pretty much any lift, even push ups would get my lungs burning at one time

now im in better shape and most lifts dont bother me, but weighted squats are still pretty cardio intense

People are complicated.

Please Log in to join the conversation.

OB1Shinobi
Topic Author
Offline
Banned

28 Jan 2016 23:28 #225089 by OB1Shinobi

Replied by OB1Shinobi on topic Article: Weights or cardio first?

Omhu Cuspor wrote: Great topic, MartaLina. I think the advice you're getting - weights before cardio - is ideal for most people, but that there are exceptions (me, for instance).

While I'm still 35 at heart, I'm walking around in a senior citizen's body. I have some joint issues - plantar fasciitis, residual pain from a few ankle sprains, runner's knee, and what I think is a touch of arthritis in my shoulders. To keep from hurting, I need a pretty vigorous cardio warm-up before heavy weight lifting, which usually means a minimum of 10- 15 minutes of energetic cardio at the beginning of my workout. Building up a sweat helps me get through a strength-training session without having to quit due to pain.

After the cardio, I can still move some sizeable weights (for my frame), but as the guidance you've received suggests, I can't do as many sets of strength exercises as I might otherwise, because I run out of I'm energy. All in all, I'm still doing much better than eating Doritos and watching "Family Guy", and I'm happy with how this routine works for me -- but I think if you're not hampered in any way, doing strength training first is the way to go for most people.

yeah whatever exercise plan is working for you, i salute you for doing it

People are complicated.

The following user(s) said Thank You:

Please Log in to join the conversation.

OB1Shinobi
Topic Author
Offline
Banned

28 Jan 2016 23:33 #225090 by OB1Shinobi

Replied by OB1Shinobi on topic Article: Weights or cardio first?

Kitsu Tails wrote: The most important part (From my own research - Which I don't have on hand) Is that you get your heart rate up to a certian level for 45 minuets.

Weights, Cardio, sports.....These are all just tools to reach the same goal and everyone will be different in what works for them. There is no cookie cutter way of losing weight.

Healthy Elevated Heart Rate
Proper Amount of Sunlight
Outside Active Lifestyle
Balanced Meal Plans

The rest just depends on you.

I also hear/read that Body Weight is much better than free / machine weights. Which is why Dancers, Yoga Masters, and gymnests have such great tone's. They use their body to do the training.

Just some food for thought.

Obviously I am not a good example as I am almost 40lbs over weight. But that is because my lifestyle is dormant and secluded in my home doing mom work

i really like weigh training - i feel like it gets the most results with the least amount of time (not least amount of effort lol - just time) but i also think calisthenics is really good

there are people who seem to think that you have to choose one or the other and some even have like a "oh youre one of THOSE people" attitude lol

if i could i would just encourage people to do whatever they enjoy the most - as long as theyre doing SOMETHING

- and being a mom is important too :-)

People are complicated.

Please Log in to join the conversation.

Moderators: Zero, Morkano, Rini, Tavi, Khwang