Cardio before or after lift?

JoeForte40 · May 13th, 2006, 06:52 PM

Hey everyone, i have a question. For a while I've heard that it is better to do cardio before you lift, because if you do it after it reduces the amount of oxygen the goes into your muscles. However, I read just a little bit ago that it is better to do cardio after you lift. Which is better for you, cardio before lifting or after lifting? Thanks for the help!

RUNOVRYOU · May 30th, 2006, 05:32 PM

I've heard both also. On one hand, if you do it before, your muscles will have a fresh supply of oxygen and blood will be circulated very well before you start to lift, which should give you a bit of an advantage when you lift, and reduce risk of injuring something (because you're stretched and warmed up good). But on the other hand, if you do cardio afterwards, you prolong the time before your muscles that have been trained will get nurished and start to repair, but you'll likely greatly elevate your heart rate and odds are it'll stay at a higher level for a longer time. I guess I'll wait and see what others have to say!

**Goose102** · May 30th, 2006, 08:37 PM

PLEASE correct me if im wrong but here's how i see it:

You should do cardio after lifting. If you do cardio before, you're body will burn most of its glycogen store and you won't have very much energy left for lifting weights.

If you do cardio after weights, the lifting will use up most of the glycogen and then the cardio will end up burning more fat.

(Glycogen is the fuel thats stored in your muscle that comes from eating carbs)

**Darren0901** · May 30th, 2006, 09:30 PM

I always try to do a 15 minute warm up on the cross trainer to get the blood flowing. Do my workout, then do cardio.

**sucher67** · May 31st, 2006, 01:53 AM

Quote:

Originally Posted by Darren0901

I always try to do a 15 minute warm up on the cross trainer to get the blood flowing. Do my workout, then do cardio.

I do the same as Darren. I feel like I am less sore when I do cardio after lifting. Hey Adonis: any input on this?

**Mean Machine** · May 31st, 2006, 03:07 AM

Im personally running 3 days of weight training with 2 days of cardio inbetween them, so im effectively doing something for 5 days taking weekends off. Im trying to lose weight for hols but try and look a little cut. I dont use cardio for warm up, thats why warm up sets exist to get you prepped for your main weight training sets. Cardio knackers me too much before weight training and i dont believe you can reach your true potential due to the decrease in energy.

BNR32 · August 10th, 2006, 06:41 AM

NONE!

Goose, i think is on the right trail with the glycogen stores after working out, whether it be weights or cardio you will use your glycogen for energy, and infact your body will not burn much, if any fat for energy. Burning fat happens after you work out you increase your resting metabolic rate.

Which come to the reason not before or not after, if you do cardio before, your glycogen levels are going to be massively depeleted (depending on how intense and how long) and your body will start using its lean muscle source for energy. And vice versa if you do cardio after, your muscles will again be used as energy.

I made a post about cardio in another post.

http://www.extremefitness.com/forum/...37&postcount=4

Have a read of that if you want my advice.

SkinnyGuy · August 10th, 2006, 08:31 AM

Seems like most bodybuilders will tell you to do cardio after, while most runners will tell you to do cardio before.

I think it is a question of your goals and priority. Do what you consider as more important first.

Since I am both a long distance runner and a bodybuilder (sort of), it depends on my mood and whichever is more convenient. Either way is fine.

**sunshine superman** · August 13th, 2006, 03:07 AM

i like to do my cardio after i lift, that way i'm not so tired out when i lift. but i do suggest that you do some light cardio before you lift to help losen yourself up and stuff.

JoeForte40 · August 16th, 2006, 02:47 PM

Thanks for the help. Since in trying just get really defined and not body building big i guess i should stick with the after the workout plan. If anyone has anymore input please let me know, and again thanks for the feedback.

**stephenlavin** · August 16th, 2006, 03:24 PM

I would ask which is your main priority Joe and then i would do that one first. If you want a good cardio then do that first or if you want a good weights session then do that first.
If it was me i would do the weights first.However If you do leg weights then you are gonna find a running or bike session tough. If you do upperbody then rowing or swimming would be tough.

I would go weights first and then do a cardio which is least likely to stress the body too much. I think cross-trainers are handy enough to get a goood workout without stressing the body out too much. You could encorporate skipping also (great for a cardio workout)

Really the best thing would be as Mean Machine says and alternate the days

best o luck with it anyway

JoeForte40 · August 17th, 2006, 04:39 AM

Thanks again for the feedback. What i usually do is on chest and tri days as well as back and bi days i do 30 to 45 minutes of elliptical after i finish my workout. Then on my third day which is shoulders and legs i run stairs in our college football stadium. Do you think that is enough cardio, or should i focus a day between lifting days on straight cardio for longer periods of time?

**stephenlavin** · August 17th, 2006, 06:13 AM

On a personal note Joe i thnk 45 mins is plenty of time to get a good cardio in.
you seem to be doing well as it is but id go for the extra days cardio. You still have plenty of time for the body to recover as it is only 4 out of seven days in the week.
Like i said though ..you seem to be doing well as it is

Mr.Noodle · August 18th, 2006, 12:15 AM

I think if you want to do both cardio and weight training in one day you should weight train in the afternoon, and do your cardio in the evening.
This should give you enough time to recover your energy, and it should help you get a goods night sleep as well.

SkinnyGuy · August 23rd, 2006, 01:48 PM

Quote:

Originally Posted by Mr.Noodle

I think if you want to do both cardio and weight training in one day you should weight train in the afternoon, and do your cardio in the evening.
This should give you enough time to recover your energy, and it should help you get a goods night sleep as well.

After a long run of 13 miles or more (training for the marathon), I don't have any energy left for weight training. So on days of long runs, I do weight training before the run or better still I skip weight training for the day.