It all depends on what your goals are when it comes to body composition. I find myself relying on the exercise so much for my mental well being and I'm not that good at listening to my body because my body always wants me to sit and watch Netflix! The loss of muscle will not only reduce strength, but it will also slow down your metabolism. Thank you! Cookies help us deliver our Services. I think that people get very uncertain about cardio since there’s so much noice out there. I would love to get stronger too. ;) I basically go to the gym, hop on the elliptical and decide I'll do it for as long as it doesn't feel too terrible and after a few minutes of warming up, I seem to be just fine. Do you guys think doing cardio right after lifting is bad for muscle growth? Steady State cardio (jogging) when taken to longer extremes (going beyond 60 minutes) can raise cortisol levels and switch the fuel from fat/carbs to include more amino acids (protein). ("On" means going all out—the last 10-15 seconds of your interval should have you gasping for air.) My general rule of thumb is "if I worked out yesterday, I can rest today (if I want)". I hope this isn't a stupid question, but I could really use some advice. warm-up and finish with a 5-min. Mercey Livingston. The difference is that if you lift weights before cardio, your metabolic rate will be higher throughout the day. My recommendation is doing cardio after lifting (so legs or upper body, followed by 30mins cardio etc). The answer isn't as simple as you might think. A 30-minute cardio workout is a safe activity for most people to do every day. Press question mark to learn the rest of the keyboard shortcuts. Cardio after lifting. Good, quality cardio is also one of the key components in weight-loss and martial arts provides many opportunities to exercise the heart. . An ACE-backed study in 2014 found that doing cardio after lifting resulted in a heart rate 12 beats per minute faster than doing cardio alone. However, people who have chronic health conditions may not be able to do as much cardio exercise. The best time for HIIT seems to be at least 6 hours after your weight lifting session, but preferably placed on another day completely. Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. What are your goals? Cardio before or after weight lifting: Which one is better for weight loss? It’s not only unnecessary but unhealthy as well. Are you happy to be in maintenance mode and exercise with weights and cardio for good health only? Thanks so much! Cardio is best for after the workout so you are lifting with as much energy as possible. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. Myth: Cardio is any exercise that increases the heart rate. I might invest in a personal trainer eventually, but for now, I'm trying to figure things out on my own because I'd rather not spend the money. However, as you do more cardio, your body could lose muscle mass, which leads to a … I think it really depends on your body and how you feel - do you feel run down or low energy, keep getting injuries/strains? Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a set amount of time. It probably doesn’t make much sense to do your cardio workout before a hard leg workout. After your alactic intervals, perform some active recovery like the recuperation/recovery method above for 8to 10 minutes before starting any other form of training (such as your strength workout). Are you aiming for the most possible muscle growth, or for something else? We have extensive resources that can be used to find answers to most questions that are posted here: Your thread will be removed if it can be answered by any of the above. Start with a 5-min. In this post you will find out when is the best time to do cardio when lifting weights. Please contact the moderators of this subreddit if you have any questions or concerns. Strength training will help to protect and build lean muscle, which burns more calories than fat. By using our Services or clicking I agree, you agree to our use of cookies. Lifting doesnt do much gor my mind. That has been working very well for me. My recommendation is doing cardio after lifting (so legs or upper body, followed by 30mins cardio etc). For my workout, i extensively relied on weight training (using dumbells and calisthenics) and high intensity interval training for my cardio both for 4-5x a week. You can do 40 minutes of weight training, followed by 20 minutes of cardio, with your energy levels remaining relatively strong. Although, i may have lost some weight and gained some muscle, I still cant get around the fact that i still have my love handles after 7 … I lift and do cardio as well. If your primary goal is to gain muscle, then you should lift three times per week, with two moderate-intensity cardio sessions of about 20 to 30 minutes each on your off days. If you lift weights before aerobic training, you’ll only need 15-20 minutes of cardio. Cardio Benefits After a Workout. Ask yourself how active you are out of the gym—e.g., do you work at a desk, or do manual labor?—and how much your diet and sleep are on-point. Not quite. Sorry, this post has been removed by the moderators of r/gainit. on, 1 min. I am a bot, and this action was performed automatically. I'd appreciate any advice/insight. I usually feel pretty good, but there are those days when I feel run down, yet when I hit the gym, after about 15 minutes, I feel better for some reason. If the above factors have left you a little confused, then check out the below video for a … The short answer is no, it won't impact you very much. I've dropped 46 lbs so far and I'm looking to lose another 15-20 lbs and to tone. The other issue is that chronically doing too much cardio can lead to actually losing muscle. New comments cannot be posted and votes cannot be cast, We're a community for female and gender non binary/gender non conforming redditors to discuss fitness, Press J to jump to the feed. My only advice would to incorporate 5 to 10 minutes of high intensity training. I've learned that lifting before cardio is much better for fat loss and workout energy efficiency. 06-03-2010, 12:23 PM #5. brianhorne3. Even if you’re not getting in a traditional workout, focus on ways to be active throughout the day. Alternate cardio intensities. Great attitude. Muscle and strength.com and Athleanx have great advice and programs that follow this strategy. Do your cardio … You’ll get the same benefits as you would do in 45 minutes without weight training. Feb. 27, 2020 10:44 a.m. PT. Cardio and lifting can co-exist, but there should be strategy behind how you program them. I'll usually do about 30 minutes of cardio and the rest of the time is weights/resistance exercises and I'm at the gym for about an hour or so per day, 6 days a week. This is bad, however a short jog of only 30 minutes will be negligible. Monday a.m.: Lower Body; Monday p.m.: Stationary Bike—8-10 sets of 1 min. A solid routine includes cardio, strength, flexibility/mobility, and rest. This is my approach to rest days as well. Otherwise, in my opinion there's no reason to change what you are doing unless you have specific goals you are trying to achieve. Also acceptable: lift weights after your feeding window (9 or 9:30 PM in this example). If you do Cardio before lifting weights you will deplete the glycogen stores in the body, which will leave you tapped out in this area when you start the weightlifting component. Pair cardio with strength training. The answer to that question is that cardio always comes AFTER lifting weights. Press question mark to learn the rest of the keyboard shortcuts. This is because, as a man, you should be lifting relatively heavy weights (or in the process of working up to it). I have a rest day when i think I've overdone it and can feel a slight strain on my knees or if i find myself feeling like i can't be arsed - then I take that as a sign my brain needs a rest day and I stay in to watch Netflix! Keep it going! After some time training, the heart becomes much healthier and the human body is able to regulate oxygen much more efficiently, resulting in better energy management. Not sure on the science of it but after incorporating it my lifts and work capacity have increased. There's no exact answer for how much cardio is too much. It doesn't really take too much of your devoted energy to lifting, and it gives me a boost of energy. I I feel like the days after I do my lower body lifting, I'm still fine to do my cardio, but am I doing myself a disservice? Some of them are much more efficient and recommendable than others. If that is right after lifting, then that is the best time. On the flip side, if I play basketball after my weight-training sessions, I feel fresh and energetic. Lifting and running on the same day not only takes more time, it increases your risk of overworking your muscles, which is exactly what you want to avoid. I need to incorporate your advice regarding the cardio after weights. Then take a rest day. Well, the idea that you have to do a ton of cardio to get shredded is a complete myth. 3) Burn fat and build lean muscle 15 minutes high intensity cardio after every lifting session. For optimal results you should do HIIT appart from your weight lifting session entirely. I think you can still make good gains while doing a little cardio at the end of your workout. How To Incorporate Cardio Into Your Lifting Schedule Sample Workout Plan 1. The protein you’ve ingested prior to your workout will support muscle repair after it. I generally don't want, but it does give me a lot of leeway to check in and go, "Hmm... weak legs today. Imo when you exercise frequently you need to get good at listening to your body and recovering well but i don't think everyone necessarily needs to have rest days at a set pattern each week. Every time I play ball before lifting, I have my worst weight-training sessions. If you enjoy running, do it! 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