Cardio with weights or separate days????



  • Looking at some new workouts for the new year and found a pretty interesting one that prescribes 10 minutes of cardio both before and after weights. With five training days thats a fair bit of cardio. Anyone know what the consensus is concerning cardio before and after training? Once read that you shouldnt run after doing weights but that could, (like much else regarding training and nutrition) be complete bullshit.



  • I'm a fan of weights first then cardio - there will be arguments for both approaches but I find I lift better when fresh. tbh two lots of 10min cardio either side of a weights workout doesn't sound like much. More like a decent warm up and cool down than actual focused cardio. Did the article say anything about the intensity of the two 10min blocks?

    If you don't do any specific cardio I'm sure it'll help out over time... I mean it's more activity and that is the name of the game. Mixing and matching, especially if you are doing circuit training, kicks butt. But if you are focusing on one over the other (weights/cardio) then maybe alternating days or doing split sessions in the same day is a better approach?

    I'd be keen for a read, have you got the link to the article?



  • Cheers for the reply.

    Don't have the link available on this computer but will dredge it up later. There was no mention of the intensity of the cardio. Usually I do intervals twice a week but on non-weight days. My real concern is doing too much cardio and getting too light.

    The work out itself is interesting:

    Mon: Chest plus light biceps and abs
    Tues: Back plus light triceps
    Wed: Legs
    Thu: Shoulders and traps
    Fri: Arms and abs

    Plenty of supersets are mixed in there as well. Basically I'm trying to take it to the next level this year. Obviously diet is the key but would be cool to know what the optimum amount of cardio should be for maintaining a healthy physique. I've read that 40 minutes per week is enough but then again that could also be bullshit. Bit of a minefield all this....



  • No sweat : )

    40min a week?? I think these approaches really fall into the 'how long is a piece of string' category. I'm sure Bart will chime in with a kai comment but that's where it all starts. I'd question what they mean by 'healthy physique'... does that mean you are pretty cut at 8-12% body fat but not much in the way of cardio fitness/endurance or carrying a bit more fat but being able to run 10km under 40-45min??

    Really will depend on what you want to achieve - I'm going to see a nutritionist this year as I know diet is my biggest stumbling block. A couple of sessions with one and a PT would be well worth the $$, esp if you have clear goals



  • [quote name='Paekakboyz']No sweat : )

    40min a week?? I think these approaches really fall into the 'how long is a piece of string' category. I'm sure Bart will chime in with a kai comment but that's where it all starts. I'd question what they mean by 'healthy physique'... does that mean you are pretty cut at 8-12% body fat but not much in the way of cardio fitness/endurance or carrying a bit more fat but being able to run 10km under 40-45min??

    [B]Really will depend on what you want to achieve - I'm going to see a nutritionist this year as I know diet is my biggest stumbling block. A couple of sessions with one and a PT would be well worth the $$, esp if you have clear goals[/B][/QUOTE]

    Yeah I think that would be the best step. There is just so much cråp out there. I have no interest in being a plodding 120kg roid rager but at the same time don't want to be a 60kg cardio addict. A bit more bulk and bit more cuttage are what I'm aiming for.



  • I think it will all come down to calorie intake. If you are getting enough calories in then you shouldn't whittle away to being a 60kg cardio addict.

    10mins at each end of the workout doesn't seem like much cardio to me. By the time ya do a 5mins or so warmup then you have just about knocked off the pre-workout cardio. I don't usually do any cardio post workout other than the odd short row as I find it loosens me up a bit after a heavy weight session. Usually would do cardio on one of my non weights days but don't see this being essential. Bart will probably know best....



  • When we are leaning down for a contest, we will do cardio after weights, as it does slow down the muscle build, and wehn we are in the build more muscle phase, we are under strict instructions NOT to do cardio immediately after weights, want to give the muscles some recovery time.

    So to hold onto a bit of mass I would say no, but ten minutes seems pretty fuck all to be honest so don't know how much 'damage' you'd be doing!!



  • 10 mins of cardio is likely to be a warmup. I used to run in the morning and do weights in the evening without issue.



  • Cheers fellas. Much appreciated.