T Nation

Cardio After Workout?

I train 4 days a week; Tues/Thurs/Sat/Sun.
I was curious how i can start fitting 15-20 minute cardio sessions in. My workouts last around 45minutes, but right after i usually chug a shake and head home. Can i chug a shake and then do some Max-OT cardio or some interval cardio training for 15-20 min? I keep hearing mixed opinions on doing cardio AFTER your workout. Thanks

Cardio is best done after your workout, not before.
After the workout, take your shake and do the cardio immediatly. 15-20 minute sessions means the nutrients won’t have reached your bloodstream. So it won’t interfere with any fatt-loss.

You could also do cardio on your non-training days.

I think it’s a great idea. Go for it!

Think about it like this as well, you deplete glycogen stores during a workout and usually have 30-45 minutes for max absorption of nutrients. Doing cardio during this time will burn stored fat as if you are on an empty stomach.

Isn’t cardio catabolic? Doesn’t cardio immediately after lifting undo the potential anabolic effect of the lifting you just did?

I thought cardio sessions should be several hours apart from resistance training if the goal is to build muscle as well as lose fat.

[quote]TShaw wrote:
Isn’t cardio catabolic? Doesn’t cardio immediately after lifting undo the potential anabolic effect of the lifting you just did?

I thought cardio sessions should be several hours apart from resistance training if the goal is to build muscle as well as lose fat.[/quote]

You are correct!

The very BEST time to train cardio is on a day which is not dedicated to strength training.

However, separating them in terms of hours is the next best thing. One way would be to perform one in the morning and one in the evening.

Ya thats what i was concerned with is that it is catabolic, since hypertrophy is my main focus. This is why i was planning on downing a shake with protein and high GI carbs before i started my cardio. I don’t have time to go to the gym twice a day, only on my training days.

I would recommend a HIIT session, really short, like 12-15 min after like a lifting session, on the theory that it should be less catabolic than straight cardio.

also for this 15-20 minute session, what % should my heart rate be at for fat loss? thanks again guys.

[quote]JeffMerr wrote:
Ya thats what i was concerned with is that it is catabolic, since hypertrophy is my main focus. This is why i was planning on downing a shake with protein and high GI carbs before i started my cardio. I don’t have time to go to the gym twice a day, only on my training days.[/quote]

High GI carbs? If you use fast carbs, you’ll burn them instead of fat.

And alternative could be to do NEPA (non-exercise physical activity). In plain English, take a walk in the evening.

[quote]Wreckless wrote:

High GI carbs? If you use fast carbs, you’ll burn them instead of fat.

And alternative could be to do NEPA (non-exercise physical activity). In plain English, take a walk in the evening.

[/quote]

Ya i usually drink a post workout shake which consist of 2 scoops whey, 25g dextrose, 25g malto. So you are saying i should drink this AFTER i do my 15-20 minutes of cardio rather than before? If i have just finished a 45 minute workout and start cardio without any carbs wont this put me in a catabolic state?