Post Workout cardio to reduce lactic acid

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  1. Quote Originally Posted by Legacyfighter View Post
    Cardio immediately after training will help reduce/ prevent DOMS. BUT THIS IS NOT A GOOD THING. DOMS are part of an inflammatory response that helps to increase recovery and adaptation. Doing cardio after weight training turns on AMPKinase which essentially shuts down the hypertrophic response mTOR. So cardio after training, while reducing soreness, also reduces potential muscle gains.

    DOMS is actually more of an indicator of proper training and recovery nutrition. For instance, if you go into a big caloric deficit and do the same workout you normally do to get sore, you will actually get less sore. If you are a low/no carb dieter, you will likely never get sore from training. you will also likely never grow, or grow very very little.
    Most of this is an opinion with not a lot of scientific merit. mTOR is not "shut down" from post workout cardio; it may be reduced, but to say that it is shut down is wrong along with saying that DOMS is essential. There isn't any clear indication whether or not DOMS is beneficial and/or if it plays a role in hypertrophy.
    M.Ed. Ex Phys



  2. Quote Originally Posted by Rodja View Post
    Most of this is an opinion with not a lot of scientific merit. mTOR is not "shut down" from post workout cardio; it may be reduced, but to say that it is shut down is wrong along with saying that DOMS is essential. There isn't any clear indication whether or not DOMS is beneficial and/or if it plays a role in hypertrophy.

    Thankyou, sir. DOMS keeps me out of the gym (at least in regards to the muscle group that is sore). If I could recover quickly enough for it, I'd want to train twice a day. The more the better (if your body is fully recovering). According to the guy who isn't about cardio post-workout, I'd like to know what exactly is he suggesting? Two-a-days? I only do that pre-comp. It's not practical for most people to do cardio AM and then train another 60 minutes at night. I have a FT job and school so that aint happenin right now.

    We all know that cardio pre-workout is harmful to the muscle, as you are basically depleting anaerobic energy (carb glycogen) on aerobic exercise. This leads to amino acids being broken down into glycogen for energy instead of carbs when we do anaerobic training.

    I do agree that the best time to do cardio is several hours before weight training. But I also think that PWO cardio is also good, especially for recovery and fat-burning. Not as good as AM cardio, but still a good option that is better than nothing. I am about to move to a specialization training in my legs, so this conversation about recovery is very relevant to me right now. I need to know the best way to recover quickly.
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  3. Quote Originally Posted by fueledpassion View Post

    Thankyou, sir. DOMS keeps me out of the gym (at least in regards to the muscle group that is sore). If I could recover quickly enough for it, I'd want to train twice a day. The more the better (if your body is fully recovering). According to the guy who isn't about cardio post-workout, I'd like to know what exactly is he suggesting? Two-a-days? I only do that pre-comp. It's not practical for most people to do cardio AM and then train another 60 minutes at night. I have a FT job and school so that aint happenin right now.

    We all know that cardio pre-workout is harmful to the muscle, as you are basically depleting anaerobic energy (carb glycogen) on aerobic exercise. This leads to amino acids being broken down into glycogen for energy instead of carbs when we do anaerobic training.

    I do agree that the best time to do cardio is several hours before weight training. But I also think that PWO cardio is also good, especially for recovery and fat-burning. Not as good as AM cardio, but still a good option that is better than nothing. I am about to move to a specialization training in my legs, so this conversation about recovery is very relevant to me right now. I need to know the best way to recover quickly.
    There was an article on here that said pre workout cardio is better than post because test levels remain high as opposed to doing post workout cardio where test levels begin to drop

  4. Quote Originally Posted by JD261985 View Post
    There was an article on here that said pre workout cardio is better than post because test levels remain high as opposed to doing post workout cardio where test levels begin to drop
    Acute fluctuations in test will have very little, if any, effect on body composition.
    M.Ed. Ex Phys


  5. Quote Originally Posted by JD261985 View Post
    There was an article on here that said pre workout cardio is better than post because test levels remain high as opposed to doing post workout cardio where test levels begin to drop
    No, you have it backwards actually. I read the same article where it showed 30 minutes of biking before strength training in the legs and 30 minutes of biking afterwards and it came to the conclusion that post-workout cardio allowed athletes to keep higher levels of test over the next 24 hours and had quicker recovery. Not to mention your strength and stamina will obviously be much better performing cardio after the workout rather than before.
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  6. Quote Originally Posted by Rodja View Post

    Acute fluctuations in test will have very little, if any, effect on body composition.
    And the slight increases in GH.
    Serious Nutrition Solutions Representative
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