Cardio: Before or After??

  • Posted by a hidden member.
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    Nov 06, 2008 5:05 AM GMT
    Now, when I began to use the gym about a year ago, i was under the impression that you should do cardio BEFORE a workout, as a way of warming up and getting the body ready for more strenuous weight lifting.

    After talking to a friend of mine, she said that a trainer had told her to do cardio AFTER her weight-lifting routine. Told her that it was it is more optimal on the body's recovery process....

    So now, im confused.
    Which is it??

    Before or After??
  • Posted by a hidden member.
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    Nov 06, 2008 1:16 PM GMT
    after trying both i ve decided to stick to 10 minutes light to moderate cardio b4 weight training and another 15 minutes HIT or if not up to it try to squeeze in 10 to 30 minutes of moderate cardio after weight training! 4 times a week...its working for me so far....i do more coz im 18% bodytfat now n need to be 10%. but i guess it all depends on what u r aiming.
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    Nov 06, 2008 1:21 PM GMT
    Hang on a sec...looking at your profile pics i think u better dont do cardio much as u need to bulk up man.... do it b4 weight training to warm up..i hope that helps..
  • GeorgeNJ

    Posts: 216

    Nov 06, 2008 1:32 PM GMT
    There was just an article in the NY Times that talked about warm-ups. While the article was primarily about stretching as a form of warm-up, it dismissed this. Key quote:

    QUOTE AUTHOR GOES HEREMost experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.)


    http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?ref=health

    At the gym, I've been warming up for between 5 and 10 minutes, do my weight routine (45 min's to an hour), then some abs work, then finish up with about 25 minutes of sprints (not just a steady jog -- sprints work the heart more thoroughly). It's been working out well for me.

    Good luck.
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    Nov 06, 2008 1:42 PM GMT
    i warm up on the rowing machine for about 5-10 mins before my workouts. it stretches both upper and lower body. on the days i lift and do upper body, i'm doing 20 minutes of cardio afterwards; the days i do my lower body routine, i'm doing 30 minutes of cardio afterwards. so every day i'm doing cardio and i mean real heavy sweating too, drenched shorts etc.
  • Joe_M

    Posts: 41

    Nov 06, 2008 1:43 PM GMT
    It depends on your goal! If you are trying to cut weight you should do your cardio first, and to bulk up, do your cardio after or on off days! If you are trying to add size, reduce your cardio time or intensity. You require more calories to add size. If you are expending too many doing cardio, you will not reach your goals.
    A 5 to 10 warm up on cardio is good, but you should warm the specific muscles you will be working by lifting light weight mimicking the exercises you will be performing.
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    Nov 11, 2008 4:58 AM GMT
    Thank you guys very much! This info will aid me the next time i go in. I know that in my pics it may look like im very lean, but im not as lean as id like to be. I dont know my body fat percentage, therefore i cant really tell you where im at. But i do know i would like to bulk up on very lean muscle, cuz right now, i have some size but very little definition....i dont know what to do!
  • Posted by a hidden member.
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    Nov 11, 2008 4:59 AM GMT
    before!
  • motivated

    Posts: 297

    Nov 11, 2008 5:21 AM GMT
    I typically do cardio every other day completely separating it from my lifting program. On my cardio days it consists of interval training (You can either put a time or distance goal) Either way it give a great workout. My non cardio days are spent lifting where I also implement interval strength training in my workout program,
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    Nov 11, 2008 5:31 AM GMT
    It depends on what you want to achieve. If you want to make muscle you have to do it after and If you want to loss weight you have to do it before. or it is the other way around?


    there was an article, i think, about that here in RJ.