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MPLANE37 SparkPoints: (78,769)
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6/27/12 3:43 P

I think the idea is if you create a large caloric deficiency by cardio workout and then go do strength training, you create those microscopic tears in the muscles, but the hormones that provoke the muscle building mechanisms are just not there due to that large caloric deficiency, and thus you don't get the expected benefits from your strength training. That is because losing fat through caloric deficiency and building muscle are completely opposite to each other. You would need caloric surplus to see any benefit from your strength training in terms of growing muscles, and that is why it is recommended that you do cardio and strength training in separate days.

Edited by: MPLANE37 at: 6/27/2012 (15:44)
DRAGONCHILDE SparkPoints: (61,313)
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6/26/12 11:27 P

It depends on what's important to you, and what your goals are. Whatever you do second will not be as good as you can manage doing it solo. So, if cardio's more important, then do cardio first. If weight's more important, do weights first.

YOu won't be able to lift as much or as well if you lift weights after cardio. You won't be able to do your cardio as intensely if you do it after weights.

It's all about what you want to do. :)

6/26/12 11:26 P

For general fitness there is no rationale for doing both strength and cardio on the same workout. In addition there is no rationale for doing an hour of either as a workout if you are working at the necessary intensity to lose fat and get fit.

The trifecta for fat loss in ranked order is nutrition (diet), strength training then lastly cardio. Cardio does not warm you up for strength training since the muscles used for one are not those used for the other. A five minute set of calisthenics is the best warm up for strength training.

When I was training road runners and also training for marathons myself I did my strength training on my easy days not my hard days since fatigue is the killer for strength training and can lead to not only less than beneficial strength training it also can increase the potential for injury.

These are my opinions based on over 55 years of exposure to fitness training and my personal experience as a coach and trainer. I approve this message.

Edited by: SERGEANTMAJOR at: 6/27/2012 (15:49)
6/26/12 11:13 P

My last trainer told me that lifting weights before cardio is better because you can push yourself to lift more and I have found this to be totally true. She had me doing 5 minutes of warm-up on the treadmill, then lift weights, then do 20 more minutes of cardio. On days I don't do weights I do 40 minutes of cardio.

LUCKYNUMBER23 SparkPoints: (12,425)
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6/26/12 9:34 P

I'm on a training program with a trainer. On Monday I work out with him - all stregth training for an hour, Tuesday my cardio day. Wednesday 10 minute warm up - 30 minute upper body/leg - 30 minute cardio. Thursday cardio day. Friday 10 minute warm up - more upper body - some cardio. Saturday - training with the trainer. Sunday cardio day. You always want to do at least a 10 minute warm up before you lift.

If you do cardio first, are you too tired to lift? Have you ever tried to do a couple minutes of cardio, lift, then a couple minutes of cardio - repeat.

MOTIVATED@LAST Posts: 15,443
6/26/12 9:22 P

Most of the research in this area is focussed on more intense workouts (especially on the cardio side). And many people extend the principles from this (eg. do ST first) far beyond what the research supports.

Walking on the other hand is a fairly moderate form of exercise, and there is unlikely to be any major issue from which you do first with the type of exercise you describe.


SP_COACH_NANCY SparkPoints: (0)
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6/26/12 6:43 P


I agree with Terri! There is so much confusion out there, but I believe we are all an experiment of one, so if you can do your ST after your walking you should be fine. In fact, now that I am beginning marathon training, my running coach is recommending that I do my ST after my hard running days and not on my easy days.

I wish you well!

Coach Nancy

TACDGB Posts: 6,136
6/26/12 6:09 P

I have read so much about this very subject. No 2 people can agree on this. I have heard that what you are doing is wrong. I have also heard what you are doing is just fine. I do my cardio some days after my strength training and have had no problems and I seem to be doing just fine.

CKING0 SparkPoints: (0)
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6/26/12 6:02 P

I read that doing a longer cardio workouts and then strength workout afterwards is counter productive, is there truth to this?? I do 55 minutes of brisk walking about 4 miles 4 days a week and on those same days I also do 20 minutes of strength. I feel great doesnt tire me, I had read an article that confused me was all and want to make sure i'm alright doing how I do it.

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