Running/Cardio vs Strength Training. And how to schedule them both.

  • Posted by a hidden member.
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    Nov 12, 2010 3:47 PM GMT
    The New Rules Of Lifting, quotes studies that appear to make it clear that pure cardio, unless done in the same workout as your strength training, actually hinders your progress. I'm not any kind of competitive athlete. So, is this one of those things that's true, but doesn't really matter? Everything that I've found in trying to research the issue concentrated on elite and/or competitive athletes. I'm hoping to find out if it matters in the case of regular guys.

    If anyone else has personal experience with this or just more information to share, that'd be great.
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    Nov 13, 2010 8:56 PM GMT
    Hi Veggie, also read that book and know what you're talking about (interference effect). Personally, I'm looking to gain mass and am staying away from gym cardio. However, I train Brazilian Jiu Jitsu 5x week for 2 hrs and then get in my Resistance Training. I'd much rather do RT and then finish off with BJJ but the RT intensity is always much higher than BJJ cardio output. In other words, I'm keeping my resistance training way more intense than the BJJ, which is really short burst anaerobic.

    If you're looking to build muscle and also get in some cardio, perhaps just look at it as a percentage of intensity. In other words, don't rush through your RT to get to your Cardio. Good luck dude!
  • mybud

    Posts: 11837

    Nov 13, 2010 9:23 PM GMT
    Dude....I just switch it up.....On my lifting days....I start out of the stair stepper for about 15 minutes to warm up....get things going....the next day....I run it out...presently 3.5 or more miles...then cool down by walking a mile or little more...There's some that try to make exercise a science....all well and good...but that nose in a fitness book could have been spent actually hittin it....BUD
  • Ironman4U

    Posts: 738

    Nov 13, 2010 9:38 PM GMT
    I mix it up and prefer not to do the cardio back-to-back with strength training. So I typically do cardio in morning and weights in evenings. Always heard it was better and from my experience, I concur. It allows me to give both workouts full intensity for better results.
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    Nov 13, 2010 10:03 PM GMT
    Thanks for the feedback guys! Much appreciated.
    And mybud, yeah I hear you. I'm trying to avoid analysis paralysis.
    I think I'm gonna try Achilles advice for a while and then Ironman's and just see what happens instead of worrying so much about it.

    Thanks again guys.
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    Nov 13, 2010 10:45 PM GMT
    They don't hinder each other. They just compete for resources and you have to be proactive about both and realize that you can't skip which exercise is healthier for you (which is cardio).

    Both exercises consume glycogen for energy. You're more likely able to do strength training with cardio and not bodybuilding because the latter is about running out of glycogen as much as possible by doing lots of volume whereas the former is more about lifting large masses with no volume recommendation. I don't recommend doing the same day either.

    Cardio increases capillary density and makes your heart more efficient. If you get thicker fibers, you still have the same capillaries there, but they have to pump oxygen to more muscle and diffuse greater distances, making you less efficient in using energy (capillary to fiber ratio). If you keep with your cardio, you may see adaptations over a LONG period of time training by increasing capillary density in the new, enlarged fibers.
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    Nov 14, 2010 5:03 AM GMT
    Ironman4U saidI mix it up and prefer not to do the cardio back-to-back with strength training. So I typically do cardio in morning and weights in evenings. Always heard it was better and from my experience, I concur. It allows me to give both workouts full intensity for better results.


    Agree totally on this. When I was looking to maintain and cut rather than build mass, this worked like a charm. However I found it slightly hard to get to bed after the weights in the evening.