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KNEEMAKER SparkPoints: (104,663)
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Posts: 1,336
6/27/14 11:29 P

both is best for certain

BELLENGLISH Posts: 1,391
6/27/14 3:01 P


6/27/14 2:04 P

Minor correction if I may there Hokie, you are doing combination training not circuit training. Classical circuit training is to do a series of different strength training exercises without a break then take a break before repeating the circuit multiple more times. Done this way the cardio is incorporated into the strength training according to the research.

The research on combination training such as you are doing is that alternating strength and cardio in the same workout tends to degrade the quality of both portions of the workout.

The above are based on the findings of the long white lab coats crowd.

H0KIE_GIRL SparkPoints: (3,588)
Fitness Minutes: (4,833)
Posts: 88
6/27/14 9:27 A

I incorporate my cardio into my strength training with circuit training. What I do is have 6-8 machines picked out half for upper half for lower and then I'll row a quick 1000 meters go do 1 set of each of my upper body machines and repeat the machines 3 times then I'm back rowing another speed round of 1000 meters before I do the the same thing I did with the upper body machines for lower body. I finish it off with another speed round of rowing 1000 meters. I can normally get this done in about 45 minutes so if I'm tight on time its time for me to hit the showers but if not its 5-10 miles on the bike to finish off with more cardio.

My trainer always told me if I'm doing to do cardio with strength training always mix it in with circuit training but if I need that burst of extended cardio do it at the end because you're metabolism is raised and you're less likely not to decide to not do strength training because you are tired

MUSIC123JJ SparkPoints: (88,647)
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Posts: 1,920
6/27/14 6:14 A


6/26/14 5:31 P

Contrary to popular opinion cardio is not the route to fat loss, in fact it is in last place in the formula. The formula for fat loss is 80% nutrition and only 20% exercise with the exercise splint into 15% strength training and only 5% cardio. A properly structured strentth training programme will include the cardio 5% negating the need for dedicated cardio.

I did not create this or dream it up, the people in the long white lab coats are responsible for the findings, not anecdotal evidence.

FITZOMBIESLAYER SparkPoints: (156)
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Posts: 12
6/26/14 5:27 P

I'm doing both to gain strength and tone as I slim down. I workout on a 3 days on, 1 day off schedule and I do cardio every workout session, and strength training three times out of the week. My cardio is about 60ish minutes and my strength training is 20 minutes, and I am building on that. I love cardio which is why I go for about 60 minutes when I do it. I find it relazing and it clears my head. Anyway, both are good and should be done together IMO.

GOAL_DIGGER SparkPoints: (80)
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6/26/14 3:08 P

If your goal is weight loss there is no way around cardio emoticon and if your like me you loathe it. Im not sure how much time you have to devote to the gym but doing both is advisable. However if you have to choose one. Low intensity cardio in a fasted state is ideal but cardio in general is a must.

CJGODESS101 SparkPoints: (30,781)
Fitness Minutes: (9,224)
Posts: 611
6/26/14 9:28 A

I alternate my workouts. On days where I strength train, every 2-3 days, I will do some light walking. On days I don't strength train, I will do harder cardio or a class. You don't want to strength train everyday unless you are lifting using different muscles every day.

VEG_GIRL04 Posts: 2,601
6/26/14 8:59 A


MOTHERBOARDER SparkPoints: (261,221)
Fitness Minutes: (133,934)
Posts: 12,891
6/26/14 8:51 A


MUSIC123JJ SparkPoints: (88,647)
Fitness Minutes: (47,373)
Posts: 1,920
6/26/14 6:18 A


DONALD362 SparkPoints: (24)
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Posts: 14
6/26/14 1:25 A

Same here I too prefer both :)

6/25/14 3:31 P

Both! But I really don't do enough strength I think.

I have a personal trainer that I meet for 45 minutes once a week, but getting myself to do more strength training...

TACDGB Posts: 6,136
6/25/14 3:28 P

I do both... Cardio burns calories while u are doing it..strength training burns calories up to 24 hours later. Cardio is a good way to lower your body fat. %. Just remember u can't out train a bad diet.

6/25/14 2:23 P

While the common response will be cardio you can actually create a strength based workout which allows you to no do dedicated cardio. The advantage here is that you can then do some form of active recreation which will supplement this cardio, biking is an excellent choice which combines recreation and a cardio benefit.

As an aside, in my opinion unless you are training for and endurance based activity workouts in excess of 30 minutes indicate to me as a trainer that you are exchanging duration of intensity which is not the best choice.

Edited by: SERGEANTMAJOR at: 6/25/2014 (22:52)
6/25/14 1:21 P

Do both! :)

DEANNA0725 SparkPoints: (22,611)
Fitness Minutes: (13,947)
Posts: 2,072
6/25/14 9:12 A

I do cardio now, but I think I am going to get some weights for my birthday to start toning up.

RUBYREDSTAR19 Posts: 5,989
6/25/14 9:08 A

Cardio will help lose the weight, but lifting will help burn the calories all day long and TONE you up instead of losing. So do both. Good Luck to yoU!!

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
6/25/14 8:15 A

I do strength training twice a week for an hour and cardio 3 times a week for 30 min to 2 hours. If I wasn't working up to running a half marathon, it'd probably be strength training three times a week for an hour and cardio for an hour twice a week. To me, it's more important to be strong than fast.

NMRUDOLPH Posts: 288
6/25/14 7:23 A

I do strenght training 3 days a week for 40-60 min, the rest of my exercise is cardio or yoga.

PATTYGIVENS SparkPoints: (103,733)
Fitness Minutes: (37,378)
Posts: 4,383
6/25/14 6:53 A


MOTIVATED@LAST Posts: 15,421
6/25/14 6:43 A

A program that includes BOTH ST and cardio is better than one that includes just one or the other.

ST works by creating microscopic tears in the muscle fibers, which then grow back stronger, but it takes time for this to happen. Most experts recommend leaving 48 hours between ST sessions. If you want to exercise more than 3 times per week, you will have some cardio only sessions as well as ST.

If you do ST and cardio back-to-back, whichever you do second is going to suffer. If you can, seperate ST and cardio on different days, or morning and afternoon, rather than doing them in the same session.

Also, hiking with a pack, or cycling on hills is merely more strenuous cardio. It is NOT strength training.


MUSIC123JJ SparkPoints: (88,647)
Fitness Minutes: (47,373)
Posts: 1,920
6/25/14 6:17 A


BELLENGLISH Posts: 1,391
6/24/14 11:44 P


SHOTOKIDO SparkPoints: (101,572)
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Posts: 3,832
6/24/14 11:43 P

I prefer to do both, similar to your 1/2 hour split plan.

I also like doing things that involve both, such as bicycle riding on hilly terrain or hiking with a weighted backpack.

SP_COACH_DENISE Posts: 42,028
6/24/14 10:35 P

Generally, you want to do both, but they don't have to be done on the same day. Some people like to split it up and do cardio 3-4 days a week and then strength train 2 days a week on the other days they aren't doing cardio, while others like to do them on the same day. Cardio will help you with fat loss and strength training will help you retain more muscle during your weight loss journey and eventually help you gain muscle. You don't have to spend an hour doing each of those every time though. If you were to do them the same day, you may want to lessen the time for both.

Here are some resources that you may find helpful with this:

Coach Denise

DETERMIN8SHUN SparkPoints: (23)
Fitness Minutes: (35)
Posts: 1
6/24/14 9:30 P

I just joined spark people today, is it best to do cardio for one hour, strength training for one hour or break it up, 1/2 hr cardio, 1/2hour strength training? I read somewhere you lose more calories burning muscle with weight lifting than cardio workouts. My goal is to lose weight.

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