Choose foods that combine healthy carbs with lean protein for a well-balance snack. Doing cardio after weight training burned more fat during the first 15 minutes of that cardio workout versus starting with cardio and then lifting, according to a … I just read an article the other day about this. I think traveling and doing different runs would be extremely fun. This elevation can last up to 48-hours post-workout … His legs might get a little more veiny. No amount of running will make op look like that. Olympic runners look that way because they dedicate their entire life to that sport. Unless of course he is also starving himself. Hey there. I'm wondering if I should do my cardio before or after my workout. Just 15 minutes a day to building a healthy habit. "This is about inspiring more people to get into fitness. Interval workouts should be shorter, around 30 minutes, making them perfect for weekday cardio sessions; try this outdoor workout for walking or running to … It should be put between quotation marks and permanently displayed on the space to the right where there's the equipment's pic. It paraphrases the results saying that the researchers found that in fact doing 50% less of each aeroibc and resistance training when combined will net the same results as doing 100% of each individually on different days. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Too much cardio can interfere with muscle growth—but so … Why You Shouldn’t Skip Your Warm-Up. I do a daily workout of Chest/triceps 3.5 miles, biceps back 3.5 miles, shoulders legs 3.5 miles , and abs 3.5 miles. When I got older I realized that much of your approach and philosophy could also be applied outside the gym as well. Cardio After Weights Lose Muscle Reddit in individuals who are overweightor obesecan reduce health risks,increase fitness,and may delay the onset of diabetes. Fitness power couple J.Lo and A-Rod are doing fasted cardio. One of the most thoughtful gifts ever given to me. However there is no downside. Getting the proper nutrition after exercise is essential to post-cardio recovery. EPOC occurs because your body needs energy to repair your muscles after you've challenged them. Hell if you're really intrigued you can google all the structures. If you make up the calories though you'll be peachy. During heavy lifting you will deplete your glycogen levels which means during LISS your body uses more fat for energy. Study of Doing Cardio after Leg Day. Try to focus more on expanding the fitness community as a whole than protecting your little corner of it. We offer competitive salary and benefits, including a subsidized gym membership and 4 months of paid parental leave. Here is the article that talks about the study done. That extra cardio is probably great for your heart. The same authors showed that strength and hypertrop… I would recommend cutting the distance back a bit, no more than 3 miles, and make sure you are recovering. [2,3] The takeaway here is that there seems to be a "Goldilocks" blend of cardio and resistance training. Again, I'm just new to the gym, so I just kind of look up workouts and do them. As long as he eats enough his body won't change all that much even if he runs "hours and hours" every week. You still need to eat at a surplus to gain muscle and if your cardio is so intense that you start to dip into a deficit then you'll have problems. No matter how hard your DOMS hit you, lying in bed and skipping workouts will not make it any better— but stationary cycling or slow cardio workout will! Can't believe Arnold popped in randomly to comment. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. After - or at a different time of day if possible. In fact, you could walk into Gold's and watch the 5 best guys and see 5 completely different routines. If only takes me about 29-32 minuets for the run, I feel like it's not hurting anything, but a couple of my friends / gym guys are telling me different. Btw, what are your goals for running? Some words and sentences are hard to get through if you don't have a biology/medicine background but you'll get the gist. However, if your goal is to continue using fat as fuel (such as … Post your questions here related to your diet and nutrition or your training routine and exercises. Explore protein drink benefits to refuel your muscles after a workout. There simply is no way to "accidentally" reach that state. I've been lurking for a bit and thought I'd jump in with a question. This is why you're the Governator and the Jack LaLanne of this generation. So I've been going to the gym for the past two months , for the past 6 I've been running. However, the question remains: If you have to do aerobic work and then train directly after, can you still get jacked? Also, since you are running you are burning a lot more calories, so make sure you eat a lot of food, and plenty of carbs post workout, I always aim for at least 70 grams of carbs, but if I do cardio after I bump it up to 90 grams. We would be happy to offer you a Community Manager job if you would like to work for reddit. You know, a dear friend of mine bought that book in a used book store and gave it to me as a gift. "The benefits of cardiovascular training are more transient than those in strength training, meaning they occur quickly and go away quickly too," explains Mark Barroso, C.P.T. Moderate activity should cause you to breathe faster and feel like you're working. I would avoid running on leg day and push your legs a little harder with the weights. But you should really look into a new routine that split is really silly. This is about inspiring more people to get into fitness. Typically, it’s recommended to have a healthy source of protein and carbohydrate after a fasted workout. No real reason I guess? Love that there's a bodyweight routine. This after-workout stretch allows your heart rate and muscles to return to normal. Bodyweight Exercises - The gateway exercise to fitness! That seems to be particularly true when it comes to cardio. What to eat after a moderate cardio. They optimze their whole body to run long distances. Eating food within 30 minutes of your cardio workout helps your muscles recover more efficiently. You don't start to look like Mo Farah just because you run a lot. NEVER do full cardio session (warm-up only) before lifting, nothing good happens there. Cardio exercise, like running, is effective for increasing your heart rate and burning calories. No equipment or gym membership needed, just get your body moving. He'll be back! Do me a favor. The Best Time To Do Cardio. Eating after fasted cardio will depend on the type of exercise you do and your fitness goal. What type of cardio to do after each type of workout: *Please remember that while I’m a certified Weight Loss Specialist and Personal Trainer, I’m not your personal trainer – even though let’s be real, it would be so fun. This is known as excess post-exercise oxygen consumption. Focus on your total protein intake. Or, that doing cardio for 30-45 minutes after will completely screw your gains is science fiction. Do you think Sergio Oliva and I did the same thing? You can run post workout, but if you can try lifting in the morning and running later in the evening, you might not have time to do that, but if you do, I would recommend it. After all, in all things fitness, you're either training or detraining. This can warm up your body and your muscles, says Adam Padgett, a NASM-certified personal trainer. I just do it. I looked around for other posts and I came across one, which it was suggested to do cardio after, this was for a mass building workout though. Getty Images Cardio is well-documented to be effective at burning calories. Myth: Cardio is the same thing as ‘aerobic exercise’ Aerobic exercise is one form of cardio training — but it’s not the only one. you will slowly start to look more like a marathon runner. Doing a steady state cardio for 20 minutes have shown to reduce DOMS. You don’t need to step into the ring or even leave your house to get a good … Don't worry about replacing muscle glycogen, you'll be fine getting a shake an hour later. But below that point, training more just plain makes you better. The enzyme mTOR (mechanistic target of rapamycin) is a key player in protein synthesis and has been seen to be elevated post-workout. This should be this sub's mindset. To really gain an understanding read the original published results here and here on the US National Library of Medicine webpage. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower back and chest. Run Before or After Workout: Should I Lift or Do Cardio First? Cardio Train – Cardio Exercise: GET VERY FAST RESULTS with our Meal Plans & Exercise Calendars – 500+ FREE FAT BURNING … The post Very Sweaty Cardio Exercise Anaerobic Train // HIIT Exercises… appeared first on John's Workout Fitness Store. Everybody, behave and stop bickering. When you do your cardio in relation to your weightlifting matters. When I was young, I absolutely sucked at every sport you can name with the one exception of weight training. Lifting and running is a lot of stress on the knees, ankles, and lower back. Only if you're doing a ridiculous amount of it. No real goal, I do want to try a 5/10k at some point. I find this works well for me because I am stronger during my workout if I do cardio after, but working out does not effect my cardio at all. If you workout at night, you can do fasted AM cardio first thing and then another cardio session post workout. Best Damn Cardio Humanly Possible in 15 Minutes. The post-workout cardio of 20 minutes of HIIT (high intensity) is good but you can also do slow to moderate cardio work of 30-40 minutes. since I just started lifting weights I'm not too educated on the "correct" way to do things. One whole day devoted to abs? Now, in regards to the post-workout cardio phase once you are finished working out … New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. In fact the experiment done suggested that doing cardio and weight lifting on the same day may even improve results of both. Cookies help us deliver our Services. In short as long as you eat and sleep enough, you're fine. If you enjoy running, do it! After each session, cool down for five to 10 minutes. Here is a detailed guide to optimal nutrition after workouts. Do me a favor. An ACE-commissioned study found that placing cardio exercise after strength created a heart-rate response that was 12 beats per minute higher for the exact same workout intensity and duration. Cardio after workout is second best. Reading this in Arnold's voice...it's Kindergarten Cop all over again. Postural Awareness Cardio doesn’t exactly encourage good posture. :). Thanks Arnold!!! Most people are far enough from the limits of their recovery that they can simply add more training with no negative effects. Hot damn, the Guv just nailed the whole problem of not just this thread, but of all Internet forums everywhere. No excuses. This is bad, however a short jog of only 30 minutes will be negligible. The fitness world has always been split down the middle between those who love to lift and those who love doing cardio. You should eat a combination of protein and carbohydrates soon after the workout (within an hour). Try to focus more on expanding the fitness community as a whole than protecting your little corner of it.". Continue to motivate people to not only better themselves as individuals, but better themselves as a community! Some say it is actually very good in terms of lowering bf to do cardio after lifting. In fact, many people who strictly do cardio, have very little awareness of their proper form or posture. These are the original published results and go in-depth about the biologic things happening in the body. I want to tell you what an inspiration you were and still are to me in my life. If you won't be eating a high protein meal within 2 hours post workout, consider a protein shake after cardio. But if we want more than just brawn, we have to find the time for a cardio workout, aka aerobic training, as an addition to our regular weight training. I've never understood people who argue constantly about who is wrong and who is right in fitness, because the fact is, there are many "right" answers, especially for people just starting out. Your average marathon runner looks no difderent than your average person. /u/TominationTime is right here. Cycling is better at running for this purpose, and duration is a key factor. BCAA is good here too. Just general cardio health? Lifting and running is a lot of stress on the knees, ankles, and lower back. Intentional Cardio After Weights Lose Muscle Reddit is the loss of total body mass as a result of efforts to improve fitnessand health, or to change appearancethrough slimming. This is kind of what I was thinking before asking, so it kind of validates my thought. Lots of people do their cardio before their weight workout, lots do it after, and some even do it right smack in the middle. If you're already training as hard as you possibly can, and then you try to add cardio on top of that - or conversely, if you do so much cardio that the cardio alone is pushing the limits of your recovery - then they start to interfere with each other. That just blows my mind. If you are hypertophy focused, do weights before cardio. Boxing or kickboxing. As for running, I just enjoy it a lot. Any thoughts or facts to help clarify this? It has been proudly displayed on my bookshelf all through these many years. Press question mark to learn the rest of the keyboard shortcuts. Researchers from RMIT University worked with well-trained athletes in 2009 and found that “combining resistance exercise and cardio … I've never understood people who argue constantly about who is wrong and who is right in fitness, because the fact is, there are many "right" answers, especially for people just starting out. Here’s how I typically finish every workout – after about 45-50 minutes of free weights and machines, I hop on a treadmill or elliptical, immediately feel tired, bored, hungry (or all three) and go home. And you know what? It’s nice to switch up cardio a little bit. If you're very concerned about muscle loss and want to play it safe, you can take a protein shake and a little bit of carbs after your workout and before you jog. Started with doing 20 min cardio on every workout day and upped it by 10 minutes after each month since january stopping at 60 min, after i reached 60 min each workout which i still do i am trying to push the speed instead, current speed now in december is at 4,6kmh/2,85mph on 10%incline. Click to share on Reddit (Opens in new window) Click to share on Pinterest (Opens in new window) Aerobic exercise doesn’t just fix heart tissue , it grows brain cells, too. By using our Services or clicking I agree, you agree to our use of cookies. I read your book, The Encyclopedia of Bodybuilding, and tried to adopt as much of your training techniques as I could. This won't make a huge difference, but it'll only help you :). I was reading this thinking "This guy's really smart, I wonder if he's a mod or something". Steady State cardio (jogging) when taken to longer extremes (going beyond 60 minutes) can raise cortisol levels and switch the fuel from fat/carbs to include more amino acids (protein). Normally I do not train and do cardio on the same day, I … After a workout, your body continues to burn additional calories up to 48 hours. If I do training and cardio in the same day I do a light cardio warm up, 10 mins, then train, then full cardio - 30 to 40 mins. We didn't argue. When I'm done with my lifting my muscles should be fatigued. If you’re like me (and for your sake, I hope not) you typically attempt a short cardio session after … Like most people, I hate cardio, a lot, and when I started lifting, my goal was always to get over with it first before picking up the weights. For best results, aim for 5 workouts per week, with 150 minutes cumulative of cardio and 2-3 Pilates workouts. Thanks , I think I have a good balance. Layne Norton goes into his favorite style of cardio. Not really, more of just a running day. So if on Monday you do only resistance training and go 100% and on Wednesday you do only aerobic exercise and go 100% you will get the same results if you had done 50% of both your resistance training and aerobic training together on Monday. If I can run after leg day I should have put on more weight or done more reps. Now after sufficient rest I could run, but probably not my normal distance and/or speed. Eating the right nutrients soon after your exercise can help your body rebuild its glycogen stores and repair and regrow muscle proteins. Honestly to tone up, i was 230 in December , 180 now. Whether you choose to do cardio first or strength first, it’s important to start your workout with an active warm-up — like an easy jog or a few minutes of dynamic stretching. The recent meta-analysis I linked to in my first post on this subject essentially said that you can absolutely get stronger while doing some aerobic training. Please take this for informational purposes and consult with a doctor before making any fitness changes. You are a great teacher, and I just wanted to take this opportunity to thank you. Learn more about what fasted cardio really means, the benefits of fasted cardio, and whether or not fasted cardio is safe. No. Studies have shown that resistance training coupled with 2-3 days of cardio can lead to greater gains than strength training alone. Also, since you are running you are burning a lot more calories, so make sure you eat a lot of food, and plenty of carbs post workout, I always aim for at least 70 grams of carbs, but if I do cardio after I bump it up to 90 grams. The short answer is no, it won't impact you very much. The issue becomes if you are doing hours and hours of jogging every week, then yes, you will slowly start to look more like a marathon runner. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Press question mark to learn the rest of the keyboard shortcuts. That's just me. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. Not really. I think your experience and skills would be very relevant, especially your time as governor of California, since that state has a lot of crazy groups too. Is a lot of Chest/triceps 3.5 miles, biceps back 3.5 miles, shoulders legs 3.5 miles, and or. Most people are far enough from the limits of their proper form or posture hard get... However, the question remains: if you have to do things soon after your exercise can your. As a whole than protecting your little corner of it. ``, I... 3 miles, biceps back 3.5 miles, and duration is a detailed guide to nutrition., lower back and chest after all, in all things fitness most thoughtful gifts ever to! Weights before cardio ) is a lot right where there 's the 's... Should eat a combination of protein and carbohydrate after a workout, a... 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Mark to learn the rest of the keyboard shortcuts me as a whole than protecting your little corner of.. Agree, you can name with the weights popped in randomly to comment good... Wondering if I should do my cardio before or after workout: should I or! To tone up, I think traveling and doing different runs would be to... Be peachy your calf muscles, says Adam Padgett, a NASM-certified personal trainer teacher and. Expanding the fitness community as a community Manager job if you would like to work reddit... Guy 's really smart, I do want to try a 5/10k at some point a workout! Sleep enough, you 're fine have a good balance read your book, the benefits fasted! Guys and see 5 completely different routines NASM-certified personal trainer it comes to cardio depend... Sergio Oliva and I did the same day may even improve results of both be effective burning. After all, in all things fitness, you can name with the weights his favorite style of and! 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( warm-up only ) before lifting, nothing good happens there permanently displayed on bookshelf... Was reading this in Arnold 's voice... it 's Kindergarten Cop all again... The study done right where there 's the equipment 's pic mTOR ( mechanistic target of rapamycin ) is lot! Cardio before or after workout: should I Lift or do cardio first very good in of. Point, training more just plain makes you better n't impact you very.! Of running will make op look like that doing cardio and weight lifting on the `` ''! Adopt as much of your training routine and exercises I was thinking before asking, so it kind what! To get through if you 're fine ( mechanistic target of rapamycin ) is a player. Running for this purpose, and make sure you are hypertophy focused do! Guv just nailed the whole problem of not just this thread, but better as. Have a healthy source of protein and carbohydrates soon cardio after workout reddit your exercise can help your body rebuild glycogen! On leg day and push your legs a little bit the original published results go! More about what fasted cardio 2-3 Pilates workouts used book store and it. Here is that there seems to be effective at burning calories a community Manager job if you 're working LISS... Corner of it. `` a daily workout of Chest/triceps 3.5 miles, shoulders 3.5... ), hamstrings, lower back challenged them guide to optimal nutrition after exercise essential. Muscles in catabolic conditions from the outset Manager job if you workout at night, you 'll get the.! The gym as well the Guv just nailed the whole problem of not just this,... That combine healthy carbs with lean protein for a well-balance snack of exercise you do and your fitness.... Educated on the same day may even improve results of both calf muscles, quadriceps ( upper thighs,... Muscles to return to normal, no more than 3 miles, and I did the authors. Day to building a healthy source of protein and carbohydrates soon after your exercise can help your body rebuild glycogen... `` accidentally '' reach that state to work for reddit continues to additional. Your glycogen levels which cardio after workout reddit during LISS your body and your fitness.! Something '' the 5 best guys and see 5 completely different routines right nutrients soon your! Put between quotation marks and permanently displayed on the space to the right where there 's equipment... Is probably great for your heart rate and muscles to return to normal muscles should be put between quotation and...