|
2005/02/17, 04:20 PM
Okay - I suspect this is based on individual preferences and goals, but lemme ask just the same.
I currently hit the gym 3-5 times a week. Been on a muscle mass lifting FT program and seeing results.
I hate cardio. Actually, I'm not sure - but Cardio may even hate me even more. So, I've been working up to a decent amount of cardio per workout.
I started my exercise programs with about 10 mins on the bike and worked up to 15 mins. Recently, I felt ready and switched to jogging/running for 22 mins on the treadmill.
Since I've started running though, I have had really crumby workouts - I'm beat before I start. I can understand this if I were working legs, but arms? Just a generalized tiredness.
So anyway, I really want to continue doing the cardio and the lifting on the same days. What are some strategies for this?
I'm thinking like a 5min ride on the bike just to get the blood flowing and then lifting and lastly using what I have left on the treadmill. Something like that?
--------------
_Shane
I dont have to outrun the bear - just you....
|
|
|
|
2005/02/17, 04:22 PM
If you are trying to gain mass I would not advice lifting and cardio in the same session. If you absolutely have to do cardio I would suggest doing it after your workout, but this is counterproductive because I believe you are breakng down muscle that you just worked or something to that effect. I am sure BB1 will post and correct me.
--------------
I skip faster than most people can run.
|
|
2005/02/17, 04:25 PM
Wow - I had no idea and have never heard that.... Really?
--------------
_Shane
I dont have to outrun the bear - just you....
|
|
2005/02/17, 05:31 PM
Hec is on the right track. If you're trying to put on some mass, you shouldn't be doing as much cardio vs. a cutting program. In that regard (cutting), it's best to do your cardio after your lifting (except for, say a 5 minute warm-up before your lifting). Several studies have shown that doing cardio (aerobic) in conjunction with resistance training (anaerobic) actually improves the fat burning process. For example: if you do an hour of cardio, the fat burning stops when you stop the cardio. But if you do it after weight training, you can extend the effectiveness of the cardio by up to 3-4 times!
--------------
Michael
100% AMMONIA SNORTIN, ANGER MANAGEMENT CLASS FAILING, BIG IRON LOVIN, FACE SLAPPIN, HEAVY METAL LISTENIN, CHALK CLOUD MAKIN, GUM BLEEDIN, SCABBY-SHINNED, LEATHER PALMED, BLOOD-SHOT EYED, KNEE WRAP WEARIN, RIP IT UP OFF THE FLOOR, DO OR DIE TRYIN, FAILURE IS NOT AN OPTION, BAR BENDIN POWERLIFTER. You got a problem with that?
|
|
2005/02/17, 05:40 PM
:O very cool
|
|
2005/02/17, 06:46 PM
Another note to the cardio pre or post resistance training is you will use significant glycogen stores that will greatly impair your resistance training session doing hard cardio first.
From a prior post of mine...The long term gains of increased LBM (lean body mass) and increased secretion of hormones like GH and test far outweigh the calories burnt during a cardio session.
--------------
If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
|
|
2005/02/17, 09:36 PM
Is it okay to wait until your done with say 25 mins. of cardio after your workout to consume your post workout shake?
|
|
2005/02/18, 09:18 AM
Okay - so as I understand this - I can continue doing my Cardio (and working hard at it) on the same day as I lift, but just do it AFTER my lifting, right?
Say:
1. 5 mins warmup on bike
2. Regular lifting for 60-90 mins
3. Cardio for 20-30 mins?
That should all be fine for me trying to build muscle and in general get in better shape while shedding some fat (from cardio) - right?
This is huge for me peoples - THANK YOU!
ps - An hour of Cardio - me? Bu-hahahahaha :laugh:
--------------
_Shane
I dont have to outrun the bear - just you....
|
|
2005/02/18, 09:33 AM
I really suggest you separate cardio and lifting sessions on different days...use the rest to replenish glycogen stores, let the muscles heal, and get in the right state of mind....I am sure you're tired after heavy lifting session so doing another half hour or more of cardio is about as torturous as it gets...
remember when you want to build muscle...try to eliminate almost all cardio if not all...because our bodies generally able to do only 1 thing at a time, gain weight/muscle mass or lose weight....when you gain weight it will haave a significant amount of fat ...and when u lose weight some of it will be muscle....but it's unavoidable....to gain considerable lean mass one can only achieve through steroids....
I would also make the cardio session at least 30 minutes....to burn most fat you generally need to do it for at least 20 minutes, and do it for that period at ur target heart rate which is about 65 to 70% of your heart rate...so try to do 30-60 min cardio...2-3 days a week...remmeber you don'tt need to just run....try a biking....stationary or regular....or doing the row machine or stair climber/running up and down stairs...etc....swithc it up...cardio is hell (at least for me)...so make it more bareable on urself...or get involved in sports....running full court basketball burns considerable calories...as do many other sports like soccer/football/tennis...etc...
|
|
2005/02/18, 09:34 AM
of ur max heart rate*
|
|
2005/02/18, 09:51 AM
Okay - since I started about 8-9 weeks ago, I have lost somewhere in the neighborhood of 7-9 overall pounds - my body fat index has dropped a bit over a percent, which seems about right and good. I have been working out pretty hard lifting and DEFINITELY have seen a big difference in muscle growth. I'm also narrowing the belly down and see potential to get where I want to be. :)
I had been doing about 10 mins on the bike before my workouts. I read a lot here about not being able to spot train and thereby have been upping the cardio to make more of a difference in the love handles and abs - or at least speed up the progress there. I guess, I need to rethink it now.
I'm on the FT program and it recommends 25 mins of cardio with each of my workouts. With the effects or cardio and lifting for mass being somewhat conversely beneficial to one another - any ideas why this is?
--------------
_Shane
I dont have to outrun the bear - just you....
|
|
2005/02/18, 03:57 PM
If your quite fit any way, you an afford to illiminate the cardio altogether. you will lose weight mor effectively just working out with weights at your stage. cardio is only realy effective for very large people with a low fittnes levle.
|
|
2005/02/18, 04:56 PM
That is some of the worst advice I have ever heard.
============
Quoting from ironmonga:
If your quite fit any way, you an afford to illiminate the cardio altogether. you will lose weight mor effectively just working out with weights at your stage. cardio is only realy effective for very large people with a low fittnes levle.
=============
--------------
I was 17 years old the first time my father told me he loved me.
|
