View Full Version : Cardio AFTER weights....
I like to do cardio after I work out for several reasons. It helps remove the built up lactic acid from the muscles I just trained, it improves cardio vascular capabilities, and it helps burn body fat. This is a question for those whom also like to do cardio on the days they train with weights as well. I am about to increase my cardio to 30-45 min sessions minimum after each workout. Is this too much? Should I be eating food in this crucial time to help recover or does it not matter as long as long as I eat as soon as I am done? Just curious as to how others view this catabolic period of time immediate post workout.
rickyboy36
12-04-2009, 02:18 PM
Bro..im a firm believer in PW nutrition.Once i finish the weights i might go 15 mins MAX on a cardio*machine..and thats if some glutamine and BCAA'S were takien before my workout.Otherwise i skip it and go back later.The best is to split it up 6-8 hours apart.
rickyboy36
12-04-2009, 02:20 PM
Ive actually heard of some people doing cardio BEFORE(low intensity) and doing weights after.This way you can take advantage of your PW nutrition without worrying too much about being in a catabolic state
Bro..im a firm believer in PW nutrition.Once i finish the weights i might go 15 mins MAX on a cardio*machine..and thats if some glutamine and BCAA'S were takien before my workout.Otherwise i skip it and go back later.The best is to split it up 6-8 hours apart.
i just straight up do NOT have the time to hit the gym twice a day at all. its one shot or nothing. good feedback though.
canadianmuscle0803
12-04-2009, 02:39 PM
there is nothing wrong with post workout cardio, but if your bulking i would try and do it sometime in the AM..
IronRobi
12-04-2009, 03:19 PM
If you're doing long duration cardio after weights, bring your PWO shake with you to the gym and drink it back in the locker room as soon as you're done. I prefer to do my cardio after weights as well.
If you're doing long duration cardio after weights, bring your PWO shake with you to the gym and drink it back in the locker room as soon as you're done. I prefer to do my cardio after weights as well.
as soon as im done the weights or as soon as im done the cardio?
rickyboy36
12-04-2009, 04:28 PM
If you're doing long duration cardio after weights, bring your PWO shake with you to the gym and drink it back in the locker room as soon as you're done. I prefer to do my cardio after weights as well.
Thats not a good idea bro.You want those carbs to be stroed in the muscle and to help with repair.If you chug down your shake and then do cardio..your main fuel source will be the carbs you just ate and will be wasted
warlock
12-04-2009, 04:38 PM
Finish weights, have you PWO drink, do your cardio and eat.
Yes some of the carbs from your PWO drink will be used as source of energy. But better that them you muscle.
It is not the best formula but the best that you can do.
Personally I do 15 to 20 min before starting WO, the only reason behind it is: if I like I'll do with a smile in my face, If I hate it I'll end up skipping it.
On top of that I walk at least 45 min a day, play VB or do plyometrics.
IronRobi
12-04-2009, 06:04 PM
as soon as im done the weights or as soon as im done the cardio?
Sorry, should have been more clear. As soon as you're done the cardio! By that time your body will be starving for nutrients, if you wait till you change, get home, etc... it's too way too long. Remember, it's already been 30mins since you stopped lifting. I prepare my shake and bring it with me, add water from the fountain after my cardio and chug it down.
rickyboy36
12-04-2009, 06:25 PM
In all honesty,this is the way i would do it if had no choice.Take glutamine,bcaa's before workout.Then have your workout but try not to go over 45mins.Usually after that cortisol is very high.Do your cardio then chug down your shake as was mentioned above.
Zeron
12-04-2009, 07:50 PM
Kick your shake after your done finished and headed to locker room.. As IronRobi said I also bring shake with me..I'm a firm believer that you have a 15min Window to maximize & in your case it's get to the gym or not at all, you want to benefit from every min...
Z......
thank you on the useful feedback. i will probably limit my cardio to 30 minutes, depending on how i feel that day, i might go more. im looking to really push my limits in terms of cardio vascular abilities and athletic endurance / agility. i think daily cardio of at least 30 mins post workout is the best way to achieve this, as well as other cardio activities outside of the gym. i appreciate picking the brains on this board. always good help on here.
warlock
12-04-2009, 09:42 PM
thank you on the useful feedback. i will probably limit my cardio to 30 minutes, depending on how i feel that day, i might go more. im looking to really push my limits in terms of cardio vascular abilities and athletic endurance / agility. i think daily cardio of at least 30 mins post workout is the best way to achieve this, as well as other cardio activities outside of the gym. i appreciate picking the brains on this board. always good help on here.
Is that for hockey?
What is your goal?
Is that for hockey?
What is your goal?
yes sir. ive reached a point where im big and fast, but i want to be scary big and stupid fast. my first step needs some improvement. i think i can quicken it up with some dryland training this summer as well as some more on ice time. hockey is so much more fun when you are bigger and stronger than the other guys lol.
IronRobi
13-04-2009, 08:12 AM
hockey is so much more fun when you are bigger and stronger than the other guys lol.
It's true eh? Notice more guys try to go after you, and goalies hate you more the bigger you get? hahaha
What do you have planned for cardio? Low intensity/long duration, high intensity, interval?
It's true eh? Notice more guys try to go after you, and goalies hate you more the bigger you get? hahaha
What do you have planned for cardio? Low intensity/long duration, high intensity, interval?
i have recently just started interval sprint training post workout.
intervals of 2.5 minutes regular pace then 2.5 minutes 95% effort. i havnt been doing it long enough to notice if it is beneficial yet. this summer will really determine my potential.
Ritch
13-04-2009, 10:09 PM
Do you think you can do this and make your chest grow as well?
potentially he could but it would take foreveeeeeeeeer
trainharder
14-04-2009, 10:03 AM
i have recently just started interval sprint training post workout.
intervals of 2.5 minutes regular pace then 2.5 minutes 95% effort. i havnt been doing it long enough to notice if it is beneficial yet. this summer will really determine my potential.
I think 2.5 minutes intervals might be a bit on the long side...Isn't most interval training done in 45 - 60 second bursts?
I can't imagine running at 95% for 2 1/2 minutes..
Born2Juice4Ever
14-04-2009, 10:08 AM
I do cardio 3 times per week, 35 mins sessions.
But I also revamp my cardio regime from time to time.
As a norm, I always do cardio after weights, specially on leg days :)
I do 2 cardio days with weights, and ONE cardio day by itself.
B2j
I think 2.5 minutes intervals might be a bit on the long side...Isn't most interval training done in 45 - 60 second bursts?
I can't imagine running at 95% for 2 1/2 minutes..
i dont do it on a treadmill, i do it on the bike. i can pedal at top speed for that long, but not for the full 30 min in and out. im just experimenting to see what works. i need long duration intensity above two minutes to make serious improvments in agility and endurance.
rated_rko
14-04-2009, 03:20 PM
i have to do cardio due to my body type...if i dont ill be the fat bitch i use to be back in the day
i dont do it on a treadmill, i do it on the bike. i can pedal at top speed for that long, but not for the full 30 min in and out. im just experimenting to see what works. i need long duration intensity above two minutes to make serious improvments in agility and endurance.
I can tell you about a routine that I used for some time Jersey#8.You can combine your squat routine with the bike,and you can measure your performance and progress quite easily.You need a heart rate monitor,and a bike with a fairly reliable resistance setting,and a timer.I used the same weight for every set,but I'm sure you could use any permutation you wanted.Just record it on paper.You do a set,record you HR,immediately get on the bike and begin spinning at a set rate,say 90 RPM,start your timer.Pick the HR you would consider low enough for another fast rush up the ice.Record the time it takes your heart to return to this level.When it does,immediately do another set.Repeat at least 3 times.This gives a good idea of how you are progressing.You can develop a pretty good stroke volume with this method.Not for wimps.
IronRobi
15-04-2009, 08:17 AM
I think 2.5 minutes intervals might be a bit on the long side...Isn't most interval training done in 45 - 60 second bursts?
I can't imagine running at 95% for 2 1/2 minutes..
You can do intervals for any length of time really. However for sport related training it's normally done in smaller time frames. Jersey, if your avg hockey shift is 45-60s, I'd recommend doubling that for your high intensity interval just because there are times you get stuck out there on the pk and can't change, etc.. You want to be sure you can go balls out the entire time you're on the ice.
Zeron
15-04-2009, 09:12 AM
You can do intervals for any length of time really. However for sport related training it's normally done in smaller time frames. Jersey, if your avg hockey shift is 45-60s, I'd recommend doubling that for your high intensity interval just because there are times you get stuck out there on the pk and can't change, etc.. You want to be sure you can go balls out the entire time you're on the ice.
That a solid routine for any sport, you want to boust after you warm up for 6/7 min 30/35% max, then start your first boust at 30s then 60s so on and so forth with 2m break in between, as you get up to your mark I would aim for 3m 95% then take 3m at 50% off this will improve your strength, stamina & lower B/F but we all know your diet will play a big roll with that, you also have to remember that if your looking in the mirror every day you won't catch it, but your a vet so good luck...After all these years I'm still finding out how my body reacts to new wrk out etc, we strive for our own goals with a picture in mind. Hope you reach it, all of us.......
Z......
Shit forget about the cardio,go home and do 1000 reps of Doggie Style with the wife now that burns calories haha.
warlock
15-04-2009, 09:12 PM
what is your split? and periodization?
what is your deadline?
when is your season starting?
The deal is: you want to peak at the beginning of your season and maybe into your season and them cut back a bit and dedicate to the sport itself therefore pusshing too hard too soon may be not such a great idea.
My Vb season will restart in October, it finishes mid May. I'll finish may doing what I am doing.
No explosion movements on June, restart on July, Add heavy legs work outs on August and will be doing 2short (20/30 min) Plyometrics sessions and heavy weights during September plus Playing 3 X a week (at that point I am not too concerned about my skill level as I'll dedicate more time during the season). This is the plan but what will really determine what I'll do is my recovery from work outs.
Think about these variables and you will probably be able to build a killer body with all the speed and stamina that you need
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