Press J to jump to the feed. 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? The protein you’ve ingested prior to your workout will support muscle repair after it. I want to believe it’s just broscience but there’s so much conflicting info on the internet I don’t know what to believe. off. 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 … This is bad, however a short jog of only 30 minutes will be negligible. It doesn't really take too much of your devoted energy to lifting, and it gives me a boost of energy. My recommendation is doing cardio after lifting (so legs or upper body, followed by 30mins cardio etc). For optimal results you should do HIIT appart from your weight lifting session entirely. Even if you’re not getting in a traditional workout, focus on ways to be active throughout the day. 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. I need to incorporate your advice regarding the cardio after weights. Am I better off not doing the cardio in order to give that part of my body a proper rest? Alternate cardio intensities. 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. However, as you do more cardio, your body could lose muscle mass, which leads to a … Pair cardio with strength training. #1 Avoid cardio before or after leg workout. It’s not only unnecessary but unhealthy as well. I think you can still make good gains while doing a little cardio at the end of your workout. It all depends on what your goals are when it comes to body composition. 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. 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 before or after weight lifting: Which one is better for weight loss? I am a bot, and this action was performed automatically. 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. There's no exact answer for how much cardio is too much. 15 minutes high intensity cardio after every lifting session. According to NASM, we need at least 150 minutes of moderate-intensity cardiorespiratory exercise, 75 minutes of vigorous-intensity, or a combination of moderate- and … 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. If your metabolism slows down too much, you'll have a tough time burning fat. My recommendation is doing cardio after lifting (so legs or upper body, followed by 30mins cardio etc). Not sure on the science of it but after incorporating it my lifts and work capacity have increased. The best time for HIIT seems to be at least 6 hours after your weight lifting session, but preferably placed on another day completely. Lifting doesnt do much gor my mind. Just about any physical activity you do can increase your heart rate, from lifting weights to strolling between your desk and the bathroom to rolling out of bed in the morning. Not quite. 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! In this post you will find out when is the best time to do cardio when lifting weights. Thank you! I'd appreciate any advice/insight. As an aside, smaller women may find that they reach a point where food cannot be realistically further reduced to continue losing weight; in these cases, it may sometimes be needed to max out the amount of cardio performed or even to go slightly above this amount. Cookies help us deliver our Services. If that is right after lifting, then that is the best time. Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. on, 1 min. 3) Burn fat and build lean muscle On the flip side, if I play basketball after my weight-training sessions, I feel fresh and energetic. Start with a 5-min. I've dropped 46 lbs so far and I'm looking to lose another 15-20 lbs and to tone. 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. Do your cardio … Myth: Cardio is any exercise that increases the heart rate. It probably doesn’t make much sense to do your cardio workout before a hard leg workout. Also acceptable: lift weights after your feeding window (9 or 9:30 PM in this example). For an activity to qualify as a cardio workout, it has to meet both criteria mentioned above. Muscle and strength.com and Athleanx have great advice and programs that follow this strategy. 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). Press question mark to learn the rest of the keyboard shortcuts. I've learned that lifting before cardio is much better for fat loss and workout energy efficiency. The loss of muscle will not only reduce strength, but it will also slow down your metabolism. Assuming you’re cutting calories and lifting weights three to four days per week (three is the minimum amount that most trainers say you need to see progress), you only need about three cardio days per week to see your abs. Every time I play ball before lifting, I have my worst weight-training sessions. Going to the gym and working out helps me with my sanity, so I guess I'm somewhat addicted to it, but I don't push myself to the extreme. This is because, as a man, you should be lifting relatively heavy weights (or in the process of working up to it). You can do 40 minutes of weight training, followed by 20 minutes of cardio, with your energy levels remaining relatively strong. I really appreciate your input. I need cardio for my sanity. Please contact the moderators of this subreddit if you have any questions or concerns. 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. Strength training will help to protect and build lean muscle, which burns more calories than fat. Are you happy to be in maintenance mode and exercise with weights and cardio for good health only? The short answer is no, it won't impact you very much. 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. Will have Glycogen: If you decide on doing Cardio after a workout you will still have Glycogen in your body to lift the weights. 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. Thanks so much! The difference is that if you lift weights before cardio, your metabolic rate will be higher throughout the day. Do you guys think doing cardio right after lifting is bad for muscle growth? A 30-minute cardio workout is a safe activity for most people to do every day. Just ensure that you are getting that post workout protein shake as well as those much needed amino acids and carbs. The answer to that question is that cardio always comes AFTER lifting weights. I lift and do cardio as well. Arms or rest?". Then take a rest day. I do cardio after lifting. If the above factors have left you a little confused, then check out the below video for a … So if you spend 90 minutes 4 times per week lifting weights (6 hours), that means you should do no more than 3 total hours of cardio per week. Cardio Benefits After a Workout. I think that people get very uncertain about cardio since there’s so much noice out there. My general rule of thumb is "if I worked out yesterday, I can rest today (if I want)". cool down. came to ask exactly same thing here. Monday a.m.: Lower Body; Monday p.m.: Stationary Bike—8-10 sets of 1 min. I generally don't want, but it does give me a lot of leeway to check in and go, "Hmm... weak legs today. A solid routine includes cardio, strength, flexibility/mobility, and rest. 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. Many people are shocked to learn that I do no more than 1.5 to 2 hours of cardio per week while cutting but am able to get to the 6 to 7 percent body fat range with ease. By using our Services or clicking I agree, you agree to our use of cookies. Mercey Livingston. Keep it going! I hope this isn't a stupid question, but I could really use some advice. With that said, a little cardio after lifting isn't bad at all, unless you're doing it excessively. Cardio after lifting is not bad for anything. 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. ("On" means going all out—the last 10-15 seconds of your interval should have you gasping for air.) . Feb. 27, 2020 10:44 a.m. PT. warm-up and finish with a 5-min. The other issue is that chronically doing too much cardio can lead to actually losing muscle. Welcome to Gainit! If you enjoy running, do it! You’ll get the same benefits as you would do in 45 minutes without weight training. My only advice would to incorporate 5 to 10 minutes of high intensity training. Some of them are much more efficient and recommendable than others. Cardio after lifting. If you lift weights before aerobic training, you’ll only need 15-20 minutes of cardio. ;) 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. That has been working very well for me. The best time to do cardio is whenever you want/have time. Otherwise, in my opinion there's no reason to change what you are doing unless you have specific goals you are trying to achieve. The Best Bet There are two ways to get the benefits of a full cardio session and a full weightlifting session. Sorry, this post has been removed by the moderators of r/gainit. 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. Great attitude. Cardio and lifting can co-exist, but there should be strategy behind how you program them. Cardio is best for after the workout so you are lifting with as much energy as possible. 06-03-2010, 12:23 PM #5. brianhorne3. 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! Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. What are your goals? I do cardio just about six days per week and I lift this way: lower body one day, then abs, then upper body, then just cardio and repeat. I would love to get stronger too. Press question mark to learn the rest of the keyboard shortcuts. Are you aiming for the most possible muscle growth, or for something else? It isn't a bad idea to do some light cardio before your workout either, your body will be semi warmed up, prepped for your weight training. In my normal life, I do weight lifting 4 times a week, and practice Muay Thai (can be compared with a HIIT easy) 2 times per week and BJJ (not so much cardio, but still a demanding activity) 3 times per week, sometimes 4… Trying to rest at least 2 days per week… Otherwise, in my opinion there's no reason to change what you are doing unless you have specific goals you are trying to achieve. Moderators remove posts from feeds for a variety of reasons, including keeping communities safe, civil, and true to their purpose. An ideal cardio session should be around 45 minutes. Good, quality cardio is also one of the key components in weight-loss and martial arts provides many opportunities to exercise the heart. 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). 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. The answer isn't as simple as you might think. 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. Well, the idea that you have to do a ton of cardio to get shredded is a complete myth. How To Incorporate Cardio Into Your Lifting Schedule Sample Workout Plan 1. This is my approach to rest days as well. However, people who have chronic health conditions may not be able to do as much cardio exercise. The same benefits as you how much cardio after lifting reddit think using our Services or clicking I agree you... 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