Cardio Before and After Lifting
- 04-14-2010, 12:46 AM
Cardio Before and After Lifting
I have tried intense cardio before and after lifting.
When I have before it always gives me an explosive edge during lifting.
When i try it afterward I recover much faster.
My new routine includes both.
3 mile run pre lifting, followed by a 2 mile cycle on a stationary bike.
It kicks the crap out of lactic acid and it gives an incredible surge if energy during lifting.
- 04-14-2010, 01:38 AM
04-14-2010, 01:38 AM
04-14-2010, 02:19 AM
Cardio is catabolic if that's what your getting at.
NFL players and other pro athletes do RUN to stay in shape... In fact many NAVY Seals that are as fit and ripped beyond what the eyes can see do run as many as 30 miles per week....
I ve been training cardio and weights for a little over a year this way and have actually burned FAT and gained muscle!!!
My post was intended to extend to the fact that cardio generates do increase testosterone levels and does flush lactic acid build up in the muscles. You will see American Olympic Snowboarders on stationary bikes to do just that.... I know exactly how to build muscle and anyone that argues that running a measly 3 miles before lifting weights is too catabolic just doesn't know much about being fit...IMO.
04-14-2010, 08:17 AM
04-14-2010, 09:23 AM
04-14-2010, 09:24 AM
If you can run 3 miles and then lift, no doubt you're in good shape, just don't expect to put on a lot of muscle mass doing this. If putting on mass is your goal, I suggest running earlier in the days and then lifting several hours later after you've had some food. If you're just looking to stay in overall good shape, you can get by with what you're doing, though I'd still separate cardio and lifting. For example, you could do your cardio in the mornings then lift later on in the day after you've had some food intake.
04-14-2010, 12:51 PM
04-14-2010, 01:28 PM
04-14-2010, 01:32 PM
04-14-2010, 11:13 PM
The only thing I can find is that "high intensity"(like HIIT) cardio can increase test, not steady state(like jogging 3 miles). Steady state cardio lowers test. It looks like you do low intensity, steady state cardio.
04-15-2010, 12:04 AM
Sometimes I play basketball to get my blood flowing before my sessions and whenever I play too long or get in an intense game my session afterwards is always sad. Less weight, reps feel like more work. I agree with Type O Hero, separate them for maximum efficiency.
04-15-2010, 12:55 AM
I jog for 32 minutes like HIIT.
I joh at 150 BPM then sprint for 40 seconds. My BPM increases to 170.
Then I bring my heart rate down to 140 for 3 minutes.
Catabolic exercise is characterized by cardio sessions laying more than 1 hour.
All NFL athletes do at least 30 minutes of cardio prior to weight lifting and most do more.
My point is that for my training routine it gives me loads of energy in the gym and reduces lactic acid.
Today i worked out chest.
All lifts were performed at 50% of weight maximum or light weight.
Reps are 12 to 15.
I hold all reps for 2 seconds.
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