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When to Do Cardio and Lifting?

I need to get in about an hour of each per day.
Cutting fat, building muscle.

Is it better to do cardio immediatey after lifting, or should I wait a few hours after starting the recovery?

Shortened this post up a bit in hopes I might get some advice quicker.

Thanks.

Do your cardio immediately following your lifting or save it for off days from lifting.

Whenever you do it, go high intensity, sprinting intervals.

If you decide to run 30 minutes on a treadmill at a steady pace, know you are wasting your time and probably hindering your muscle building progress.

Well, I am not running at this point.

My trainer told me that I needed to keep my heart rate below the aerobic level in order to properly burn the remaining 15 lbs of fat I need to. (Forgive me if I used a wrong term there)

So I walk on a 15 incline at 3.8 mph for 55 minutes straight.

This is definately helping me cut weight, but I am concerned about getting my recovery started after lifting.

Thanks.

You should be fine with that approach. Low-intensity incline walking for 30-60 minutes after a weight training session is a good way to burn some extra calories and fat. The intensity is low enough that it shouldn’t cut into your recovery.

Should he have his post-workout shake right after lifting, yet before the low intensity cardio?

[quote]Dissonance wrote:
Well, I am not running at this point.

My trainer told me that I needed to keep my heart rate below the aerobic level in order to properly burn the remaining 15 lbs of fat I need to. (Forgive me if I used a wrong term there)

So I walk on a 15 incline at 3.8 mph for 55 minutes straight.

This is definately helping me cut weight, but I am concerned about getting my recovery started after lifting.

Thanks.[/quote]

You don’t actually need to keep your heart below the aerobic level to burn fat. That is a myth.

How are you determining what your aerobic level is? Did you do a stress test? I ask because if your trainer is using a formula based on age and a chart to figure out your heart rate zones then you need a new trainer. There is only one way to find your max heart rate and that is by pushing yourself to reach it. The formulas are so far off for many people that using them is going to hinder results.

That doesn’t mean that your walking is bad, just don’t think that if you work harder you’ll be doing yourself a disservice in the fat burning area.

(Personally I would throw out any adherence to heart rate zones because they’re pretty useless–when used to burn fat–they are useful for endurance athletes to tweak training, but they generally know what they’re doing)

My feelings are this: build muscle to burn fat and do cardio to improve cardiovascular health and build a strong aerobic base. And forget about zones! And fat and meat are your friends.

To actually answer your question. To my knowledge it doesn’t matter that much when you do it. :slight_smile:

[quote]Burst wrote:
Should he have his post-workout shake right after lifting, yet before the low intensity cardio?[/quote]

shake after cardio otherwise you will be burning carbs for energy instead of fat

I’ve heard this once before too (might have been CT?), but isn’t the insulin spike from post-workout shakes supposed to be virtually ASAP?

Would waiting after cardio render the shake less effective to the muscles trained before the cardio?

[quote]debraD wrote:

How are you determining what your aerobic level is? Did you do a stress test? I ask because if your trainer is using a formula based on age and a chart to figure out your heart rate zones then you need a new trainer. There is only one way to find your max heart rate and that is by pushing yourself to reach it. The formulas are so far off for many people that using them is going to hinder results.

[/quote]

Yeah, we took a series of resting heart rate compared to mid intenisty workout and high intensity workout rates.

We plan to do this once a month to keep the target heart rate locked in.

As for the claim that you dont burn more fat at lower heart rates being a myth, I would definately like to see some sources for that. Very interested in that particular subject.

Thanks for all the advice guys, I might just bring a shake to consume immediately after lifting, and then go for the cardio. Seems like the logical solution.