Running after lifting.
- 04-09-2009, 07:58 PM
- 04-09-2009, 08:29 PM
From what i understand your heart rate at which you maintain while exercising after anaerobic activity (without carbs or other macros in between the two) will determine what your body uses as energy. If you have depleted your glycogen stores and start to run at a high intensity gluconeogenesis (break down of aminos acids to be converted into glycogen) will occur. But if you use low intensity cardio (walking @ 3.5-4mph) your body should use fat as energy.
04-09-2009, 08:39 PM
Someone posted something like this previously. Cardio after heavy lifting is excellent for you because it loosens you up and something else that was much more technical. Just don't go over 40min because ya gotta get that protein shake in.
04-09-2009, 08:51 PM
3X a week at a 4.5-5.0 pace for 20 min.Anymore than that,you'll began to burn muscle....AFTER you lift obviously.You may have wiggle room as far as pace goes,but I would definitely keep it at 3x/20min. max.
04-09-2009, 08:55 PM
Better than before you lift. I knew a kid who loved to "warm up" before lifting - and I love to also - but I run like half a mile to a mile tops. This kid ran like 3-5 miles. By the time he got to the iron he was exhausted. Totally shot his stamina.
04-09-2009, 08:57 PM
It's best to split up aerobics and weight lifting if you're doing them in the same day. For instance, do your cardio in the morning and lifting in the afternoon or evening.
If you do cardio before a weight lifting session, you're going to already be fatigued and not able to achieve full intensity. After your weight session, you need proper nutrition, since the longer you wait, the more catabolic you become, which is something you want to avoid at all times! That alone should deter anyone from wanting to do cardio right after a weight training session.
So, in my opinion, no matter what your goals are - gaining mass, losing fat, building aerobic capacity - it's best to separate weights from cardio.
However, I do think it's okay to do some light cardio before working out to warm up. I usually only do this with legs and only do some light jogging for about 5 minutes before I do pre-workout stretches.
Just google it and you'll find lots of independent research articles about this.
04-09-2009, 09:01 PM
agreed, light cardio of 5-15 minutes (jogging, bike, etc..) is fine prior to working out. Just obviously keep it relatively low impact and not very demanding. I do that a great deal on colder days, I will hit the bike for 10-15 minutes just to get the blood moving and a slight sweat.
04-09-2009, 09:49 PM
I just think that if increasing lean mass or maintaining lean mass while you cut is your goal, cardio is best separated from weight lifting.
You'll find different opinions about this. It's just one of those things. If you're doing cardio along with weights and still making progress towards your goals, then you don't necessarily have to fix what aint broken! I just think what I think because of my own personal experiences mixed with what I've read and what I've seen.
04-09-2009, 09:53 PM
I was learned that running after lifting is great, because during heavy lifting you use up your immediately available energy(such as alotta carbs) then when you do cardio your body will be drawing on reserves.
04-09-2009, 10:48 PM
04-09-2009, 11:25 PM
04-11-2009, 01:08 PM
Basically when doing cardio or lifting weights, your body goes into a catabolic rate. Depending on ur heartrate you can enter fat burning mode or just lose muscle.
Logic behind BCAA's during workouts is for your body to feed off of the BCAA's and not touch muscle or go into a catabolic rate. I myself know a big difference from using Xtend to not. My recovery skyrocketed as well as me being alot leaner than usual. Not bloat that i got from just drinking water.
There will be some people who contest the use of BCAA's and functions of the body but it comes down to when ur body is being "pushed" cortisol levels go up.
04-15-2009, 05:30 PM
04-15-2009, 07:58 PM
04-15-2009, 08:03 PM
I am a huge fan of running after lifting. Saying that a certain rate or time is going to make you catabolic is asinine. I have done cardio after lifting for years without loss in LBM or strength. Nutrition determines your anabolic state more than anything.
M.Ed. Ex Phys
04-15-2009, 08:33 PM
04-15-2009, 08:45 PM
04-15-2009, 08:57 PM
i've read articles, that say when you lift before cardio that you use up all the carbs in your system, so when you get to do cardio that your burning fat the whole time your doing the cardio, on the other hand when you do cardio first your burning the carbs and it really hurts your ability to push yourself during lifting....i think this makes sense so i kind of laugh when i see ppl doing more than just 5 minutes of cardio before they lift
04-15-2009, 09:21 PM
04-16-2009, 01:22 AM
personally, this is not a subject to get upset about. yes, many different people have opinions and they or may not be based on any kind of evidence. However, from actual proven results that i have seen in myself, cardio after lifting is one of the best times to do it. One, i have read study after study that confirms weightlifting is an anaerobic activity and will deplete your stored glycogen stores. however, it is best to provide your body with some kind of amino acids before doing cardio after lifting, to prevent your body from burning muscle and only turning to stubborn fat stores. for me, i lift early in the mornign when my glycogen stores are pretty low anyway, and have a protein shake right before i lift with a lot of fat in it. i also bring some to the gym with me and sip on it constantly as i lift, so that when it comes time to do cardio my body still has a sufficient energy source (fat) to burn, instead of muscle. I do about 15-20 minutes at most of HIIT after lifting, then finish my protein shake and eat a huge breakfast. i havent lost any strength or size doing this, and i am actually slowly gaining weight (which is awesome because i know im destroying my fat, im about 6% now)
youll get a lot of opinions, so dont pay attention to those who think they know whats best. experiment with different regiments until you see results. anabolic minds is here to help
04-16-2009, 02:33 AM
Rodja: B.S. Exercise and Sports Science (M.Ed. in Sports Science/Nutrition inprogress), NSCA-CPT, Pro MMA
You: An obvious inability to understand hypotheticals, sarcasm, or proper grammar/punctuation.
Yeah... I'm gonna go with Rodja on this one, and assume he's familiar with catabolism.
04-16-2009, 04:14 AM
04-16-2009, 04:32 AM
04-16-2009, 05:00 AM
04-16-2009, 05:46 AM
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