Unproductive day at the gym?

[jaykay]

Hello,
Well I started adding weights into my cardio routine today. I know its' better to lift weights first, so I did about 20 minutes on machines of major muscle groups, then attempted to do my 45-50 minutes of cardio (running). Well I couldn't! I could barely keep my arms up! I could only do 25 minutes and I felt weak the whole time. Why is that?
Thanks for your help.

[maverick]

No no no no no. Don't do cardio after weights. In general, its condusive to muscle loss since your glycogen stores will be depleted and your body will have to turn to fat AND muscle to fuel your cardio. Do your cardio beforehand if you must, but ideally you want to separate weight training and cardio by at least 6 hours.

[threenorns]

absolutely keep them separated, especially at the beginning!

are you, by any chance, following a low-cal diet? if so, you just discovered the importance of the pre-workout meal.

worry not, though: your efforts were not in vain and you just jacked your metabolism mightily. just don't do that too often or you'll lose too much muscle tissue.

[jaykay]

No, I'm not on a low cal diet, I try to eat about 1700 or so cal per day.
I just wanted to add weights into the running I did 4 X a week. I don't have time to do 2 separate workouts a day...what should I do?

[fitricise]

hm interesting. for our cc workouts our coach has us do a 30-45 minutes intensive lifting program then we go for a 6-8 mile run twice a week during season. I always hate it cause im drained for the run. how bad do you think this is on muscle loss?

[fitricise]

Originally Posted by jaykay

No, I'm not on a low cal diet, I try to eat about 1700 or so cal per day.
I just wanted to add weights into the running I did 4 X a week. I don't have time to do 2 separate workouts a day...what should I do?

thats pretty low, especially if youre running AND lifting

[Cort]

Originally Posted by maverick

Do your cardio beforehand if you must, but ideally you want to separate weight training and cardio by at least 6 hours.

Doing so will leave your glycogen fairly depleted, and lifting will be hindered quite a bit as it relies on it more than cardio. I usually go for my lifting first if I have to combine them. Either way one is going to suffer a little, but I can usually push through my normal cardio after lifting. The same can't be said if I reverse them.

But yeah, separating them usually lets you train as hard as possible in each.

Also, depending on your size, 1700 calories could easily be considered undereating.

[jaykay]

Hm well I don't want to be undereating! I am 21, female, 5'4", and about
133 #. I thought that 1700 cal was enough, based on a bunch of calculators on websites I found. What would you recommend otherwise, for both lifting (about 20 min) and cardio (running anywhere from 30-50 minutes)? AND if I'm trying to lose body fat, which I am. I'm about 23% body fat.

[Lady C]

I have to be against some of the hard core BB/PL types here. Actually, I think MANY people blow the whole "muscle loss" issue out of proportion. I know plenty of people that do exactly as you did. If you were not exhausted I would question how intense the session was. Most of us are not striving to win "Tour De France" competitions, just get healthier.

I think with that in mind, 1700 calories is fine. Maybe you were pooped doing the cardio because you are low on glycogen. How long before you worked out did you eat? And what did you eat?

[CF-OC_gal]

Yeah, what Lady C said.

Plus I suggest you do whichever activity is your priority first. If you want cardio benefits more then do that first.

Also anyone doing sport specific training with a coach should follow their coaches recommendations. They know your specific needs better than we would.

[jaykay]

Well, I usually eat something like a half sandwich or protein bar anywhere from 1 hour to 20 minutes before a workout..then I try to eat a little more after the workout..isn't that when the protein is best absorbed or something?

[Lady C]

Originally Posted by jaykay

..isn't that when the protein is best absorbed or something?

Yes, preferably fast digesting protien like whey.

I sounds like if you are going to do both you will need the WHOLE sandwich instead of half.

[LiftGirl]

Originally Posted by Lady C

I have to be against some of the hard core BB/PL types here. Actually, I think MANY people blow the whole "muscle loss" issue out of proportion.

*nods* I agree with LadyC. As long as you're eating properly, you aren't going to lose massive amounts of muscle from cardio, even if you do it right after. I do my cardio right after lifitng.