Cardio with strength/weight training

If it works for you do it. I don't do as extensive a warm up because there's a fine line between getting warmed up and doing a mini-workout that prevents me from maximizing my weight session. Cardio afterwards is fine and is something that I usually do.

if a 10 minute warmup is inhibiting your weight sessions, you probably need to eat more or need to get in better shape, a warmup is meant to be easy.  for the OP, I would try to do body specific warmup. ie if you are doing chest, then boxing is a great warmup;  if you are doing legs, spend 10mins on a sationary bike.

I do cardio after my weight training after most workouts except legs, when Im done training legs I am happy if I can walk. I aonly do 1 bodypart a workout lasting from 35-60 minutes. After I will drink about 25 grams of protein to ensure Im not buring muscle then do 20-30 minutes of Intense cardio- Stepmill or intervals on the treadmill. works well for me.

I think getting on the bike or treadmill for 5 minutes prior to strength training for a light warmup is a great idea. I've heard it advocated by a well-known power lifter as well. I think it is a good way to reduce the odds of getting an injury. And I would agree with the poster that said shadow boxing would be good prior to upper body... that makes a lot of sense.

You could spend hours searching the journals and find just about as many articles and studies that say do cardio before weights as articles that say do cardio after weights (I know from experience). I think Mike is right: do what works for you. Keep a log and try it each way; you can't manage what you don't measure.

For me, I can more easily tolerate food in my belly when doing weights than when doing cardio, and I absolutely want protein and carbs in my belly as soon as I'm done with weights. If I'm going to do one after the other, I do cardio, take some calories, do weights, take some more calories.

The warm up is also key. 5-10 minutes on an elliptical, bike, shadowboxing, rowing machine, etc. It gets the joints loose and the muscles perfused, which is going to make for a better workout. Also, my first set with each muscle group, I'll do with very little weight (i.e., just the bar). I find it focuses that muscle group and lets me think about good form before I load it up.

The purpose of a warm up is to warm the muscles and flood them with blood.  So, if you feel warm and loose, but not hot, then you're probably sufficiently warmed up.

I don't even stretch anymore... I jump rope for five minutes and do some jumping jacks 4x50.  This gets me loosened up for my workouts and works great!

Bad idea.  When I was lifting primarily I did the same thing and now I'm paying for it. 

I respect your opinion but I still like my way... I don't know the effects long-term, but short-term research shows no significant increase in injuries between stretchers and non-stretchers.

I have had a lot of PT's tell me to do it this way.  When I would stretch for 15 minutes before a workout I didn't feel as near as loose as I do now.  Also since I've done the jumping rope and jacks sets, I haven't sustained any injuries.

SHD


Edited by Sailing Hot Dog 2009-09-30 11:16 AM

Well you are stretching in a way. It's more dynamic vs the static stretching most people use. Personally I like to use a combination and either get on the bike or jump rope for a couple of minutes (light) and also do the touch your toes, etc. for a bit.

I wouldn't advocate streching cold that is easy to hurt yourself.  I like a 5 minute jog on the treadmill or whatever before then stretch and stretch between sets and especially afterward.  I have shinsplints due to a very unflexible calf muscle right now according to the PT.  I'm paying much more attention to it and flexibility in general.  It's easy to get away from that  but it can bite you later down the line. 

Remember to warm up. Warming up gives the body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, to actually warm the muscles and lubricate the joints.
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brukewilliams
weight training