When should cardio be done?

[Mr VW]

Ok but how would your body be able to recognize the difference between an intense weight lifting session or an intense cardio session? I mean it sounds like it wouldnt matter because if they are both intense then you could do (intense) cardio directly after a workout. It just doesnt make much sense to me. IMO or rather just they way you are explaining it, to me, sounds like it wouldnt matter. Even though it probably does.

[MostMuscle]

Originally Posted by Mr VW

Ok but how would your body be able to recognize the difference between an intense weight lifting session or an intense cardio session? I mean it sounds like it wouldnt matter because if they are both intense then you could do (intense) cardio directly after a workout. It just doesnt make much sense to me. IMO or rather just they way you are explaining it, to me, sounds like it wouldnt matter. Even though it probably does.

I too would be interested in this explaination, Todd.

[Plucas8916]

I do my cardio on days I'm not working out... I have a protein shake an hour before. I have a question though, would it be better to have something with a lot of carbs before you workout.. or something with a lot after (i.e. Protein shake before --> smoothie after / Smoothie before --> P.S. after)

[Plucas8916]

MostMuscle- On your cited study that you have.. The subjects did a leg press after they did there cardio, you use your legs to run + do the leg press. Does doing cardio before effect exercises with your upper body? They should have had them bench press also.

[MostMuscle]

Plucas..you are correct. This impairment appears to be localized to the muscle groups involved in the aerobic training.

[Plucas8916]

I mean that was more or less a question, Because I've considered doing cardio on a day I workout, but I would see how cardio before training would hurt your weights.. Atleast I feel like if I ran before I lifted my lifts would be hurt..

[bigrick]

Thank you guys for all your input on my question it really helped. I guess im gonna continue to do my cardio for 15 mins after my weightlifting workout.

[Todd]

Ok but how would your body be able to recognize the difference between an intense weight lifting session or an intense cardio session? I mean it sounds like it wouldnt matter because if they are both intense then you could do (intense) cardio directly after a workout. It just doesnt make much sense to me. IMO or rather just they way you are explaining it, to me, sounds like it wouldnt matter. Even though it probably does.

Originally Posted by MostMuscle

I too would be interested in this explaination, Todd.

When you do an intense weight training session, your body's energy levels are greatly used up. After an hour of training tops (one shouldn't really be training more than an hour anyways), your body is automatically in a catabolic state, and it should be your number one priority to get quality nutrients into your body IMMEDIATELY after your workout.

The same goes for an intense cardio session...your body's energy stores are decreased and you need to replenish them...that is why proper supplementation is just as crucial after cardio as it is after weight training.

If you do intense cardio after intense weight training, you deter yourself from achieving optimal results in the following ways:

1) You continue to work your body while in a catabolic state, while you should really be eating.

2) You deprive yourself of refueling your muscles, kickstarting the recovery and growth process that should be initiated IMMEDIATELY after weight training. (This goes along with #1).

3) You deprive yourself of getting maximum benefits from that cardio session being performed directly after weights...simply because you will not be able to apply maximum levels of intensity with your cardio because your energy and carb stores have been decreased from weight training.

** All of these factors can eaily be eliminated by simply separating the two activities. When you separate the two activities, you can apply MAXIMUM intensity, maximum energy and maximum concentration and focus to each activity. And this means maximum stimulation and maximum results.

You basically benefit each activity in the process of separating them. You allow yourself to weight train, then get quality nutrients into your body when your muscles need them most. This, as I said before, immediately kickstarts the growth process and gets you out of that catabolic state.

And by keeping your cardio separated by 8-12 hours (or even done on an off day to working out), you allow yourself the opportunity to apply maximum intensity to that cardio session, which would otherwise be greatly hindered if done directly after weights.

The only reason people do cardio directly after weights is out of convenience or they are not aware that by simply separating the two, you can reap far greater results from both.

I ask anyone on this forum this question.... WHY do cardio directly after weights? Think about it...what possible benefit is there to doing it directly after you workout, other than pure convenience? Ask yourself this.

[MostMuscle]

Todd you did not answer his question...

"How would your body be able to recognize the difference between an intense weight lifting session or an intense cardio session?"

I also have a question:

Since most people here use cardio not for performance but for weightloss, would it not make sense to do cardio with your glycogen stores already partially depleted?

Also, elite athletes of all types train at high levels for much more than 60 minutes. If 60 minutes is your cut off window, how do these athletes manage to get bigger, stronger, and faster (not to mention better) each year?

Also, to make you happy, what if a person took a few sips of a protein shake after weight lifting and then performed cardio? Would this not kickstart your recovery process and also allow him/her to perform cardio?

[DaRkAnGel]

Originally Posted by MostMuscle

Todd you did not answer his question...

"How would your body be able to recognize the difference between an intense weight lifting session or an intense cardio session?"

I also have a question:

Since most people here use cardio not for performance but for weightloss, would it not make sense to do cardio with your glycogen stores already partially depleted?

Also, elite athletes of all types train at high levels for much more than 60 minutes. If 60 minutes is your cut off window, how do these athletes manage to get bigger, stronger, and faster (not to mention better) each year?

Also, to make you happy, what if a person took a few sips of a protein shake after weight lifting and then performed cardio? Would this not kickstart your recovery process and also allow him/her to perform cardio?

Good points mostmuscle. I by now means am elite but if it is a heavy day i have run into 1 hour and 45 minute workouts.

[Todd]

Originally Posted by MostMuscle

Todd you did not answer his question...

"How would your body be able to recognize the difference between an intense weight lifting session or an intense cardio session?"

My whole point in my last post was to show you that even tho doing cardio and weight lifting are two different activities, that focus on generally different pathways (one's more aerobic, the other is more anaerobic), the body's nutrient stores get used up greatly by performing either of those activities....and to get the most out of each, it's BEST to separate the two.

I also have a question:

Since most people here use cardio not for performance but for weightloss, would it not make sense to do cardio with your glycogen stores already partially depleted?

Only if you want to lose fat at the expense of losing muscle too!

The reason being, because after an intense workout, your body's nutrients are used up, you are in a catabolic state (as I've mentioned before), and doing another bout of intense exercise is the last thing you want to do when you are in a catabolic state. It's the same reason why you don't do cardio first thing in the morning on an empty stomach. You are in a catabolic state when you wake up, and you need to have a nutrient dense meal before even thinking about doing a bout of cardio or a workout.

Have a read of this article.

Also, elite athletes of all types train at high levels for much more than 60 minutes. If 60 minutes is your cut off window, how do these athletes manage to get bigger, stronger, and faster (not to mention better) each year?

Not saying that people can't or won't make gains from training more than 60 minutes, but working efficiently and intensely to complete your workout in less than 60 minutes will be more effective (and efficient).

For the natural training bodybuilder, where strength and muscle size is #1 concern, 1 hour is more than enough time to accomplish your needed workout, IF you are working intensely. If you are ****ing around and getting distracted, and chit-chatting, etc., well then yes, you will end up being there longer, even tho you really shouldn't be. 60 minutes of hard intense work is about as long as you should be in the gym for. The days of the "Arnie" marathon training sessions are over folks!

Here are some logical points as to why you should not be working out for longer than 60 minutes.

1) It's much more feasible to maintain maximum mental and physical intensity for 30 to 40 minutes than for 60-90 minutes. In fact, after 30 minutes mental focus and intensity start to decline rapidly.

2) Training for 30 to 40 minutes maximizes hormonal spikes related to high-intensity training.

3) Training for 30 to 40 minutes optimizes the "anabolic-window" high-intensity training provides. Going beyond the 40 minute threshold places you outside the optimum hormonal response time.

4) Training beyond 40 minutes increases the risk of over-training and increases catabolic hormone secretion. As you drift outside the "anabolic-window" you enter a detrimental "catabolic" phase. Training beyond 40 minutes decreases anabolic activity.

Also, to make you happy, what if a person took a few sips of a protein shake after weight lifting and then performed cardio? Would this not kickstart your recovery process and also allow him/her to perform cardio?

I doubt that would help much and it's still it is far from optimal. Muscle/body recovery from an intense workout takes literally hours. There is about 3 hours or so after an intense workout where you should be feeding your body the right types and amounts of quality nutrients that are needed to maximize your results from the gym. Plus, a few sips of a protein shake ain't gonna do jack for recovery. You need lots of protein and simple carbs after working out in order to fully and properly replenish your glycogen and nutrient stores...and to properly kickstart the recovery and growth process.

Originally Posted by bigrick

Thank you guys for all your input on my question it really helped. I guess im gonna continue to do my cardio for 15 mins after my weightlifting workout.

Sounds like a solid plan to me bigrick. 15 minutes of cardio shouldn't hamper your gains.

[Mr VW]

So Todd, what could I use to replenish my glycogen stores after a workout besides a protein shake? If it is possible for a list. Thanx.

[Drooler]

bigrick - if you are doing "cardio" for 15 minutes or so, i'd say after your workout. if you end up dedicating more time (like 30 minutes or more) or if your "cardio" is really intense, i'd agree with todd and try to separate the two, if possible.


one benefit to doing "cardio" directly after the weight training portion is that, depending on the duration and intensity of the weight training, your heart rate has (probably) already been elevated and sustained. when you start your "cardio" you're already in that magic fat burning mode, whereas if you were to start your "cardio" cold it would take some time to sustain the elevated heart rate.


i use "cardio" in quotes because this term is commonly used for any kind of constant physical exercise. technically a cardio workout is used to improve cardiovascular fitness (and is quite intense). this is achieved when keeping your heart rate in your upper limits (an anaerobic state where you burn the easier sugars instead of fat), whereas a good fat burning (and totally aerobic) workout keeps you in the mid-range of your heart rate. the numbers vary by who you talk to, but generally fat burning during the workout is maximized somewhere between 60%-80% of your max heart rate and cardiovascular benefits kick in above that.


of course, i'm not saying it's better to to do one or the other for burning fat (the cardiovascular approach doesn't burn much fat during the workout, but has more prolonged fat burning benefits, via EPOC, after the workout)... for a 15 minute workout, your EPOC - excess post-exercise oxygen consumption - will probably be negligable either way.

[MostMuscle]

Excellent points Drooler, I did fail to mention EPOC. Another plus of cardio after weight training may be enhanced latic acid removal.