Why Cardio & Weights Should Be Split

[Blown_SC]

Why Cardio & Weights Should Be Split

I have seen many threads in the past asking the same two questions over and over:

Should I perform cardio directly before weights?
Should I perform cardio directly after weights?

The simple answer is: NEITHER.

There is a little debate about this, but it should be quite simple to understand IMO. This is one of the main things that a lot of people do improperly, and can certainly hinder their goals; be it either fat-loss or increasing muscle mass.

Should I perform cardio directly before weights?

This is not recommended for two main reasons.

Reason One: You will be too physically drained after a cardio session to give the required effort to perform a superior workout.

Reason Two: You should have ample amounts of fuel in your system before exercising properly. It will generally take six hours, depending on meal placement to do so. Below is a quote from dalcowbag supporting this:

IMO u need 3 meals in before you lift. If you seperate them by 2 hours then you have a 6 hour period

dcb

This means, after you perform cardio, perform your w/out around 6 or more hours later, depending on your meal placement. To clarify, this is not saying that the 6 hours is your sleep period.

Should I perform cardio directly after weights?

I figured that I would let some of SwoleCat’s various quotes of advice explain this, so I’m not just retelling what I’ve read. Below is a compilation of the better posts I’ve read regarding Cardio after weights:

Right off the bat, mixing aerobic/anaerobic activity is bad for both respective activities in regards to the results each are to produce.

Cardio after weights is pretty pointless. You cut into recovery time from an anaerobic activity by introducing an aerobic activity. Secondly, you MUST ingest a simple carb/protein shake (dex/pro) after working out, so as soon as you step off the cardio machine and down that shake, you immediately blunt lipolysis. (Fat burning stops cold!)

Not ideal. Split them up, and let your DIET be the factor in getting you ripped.

However, if you are forced to do weights/cardio together in one session (not advised at all), then it's better to do weights first, then cardio afterwards.
Never cardio first, then weights

~SC~

Hope this will serve you as it was intended.

Blown_SC

 

[RippedMass]

Good post. I split cardio and weights on the days I dont work. When I do work, I do cardio right after weights. At least it does have ONE advantage because your glycogen in depleted after weights, and the cardio you do burns more fat than normal.

So I say its ok sometimes to do cardio after weights because it does have 1 alright reason, but keep it to the least times possible like he said.

 

[RippedMass]

Your 1st quote means, you should wait 6 hrs and eat 3 meals before weight training after doing cardio right?

People are going to think he means you cant wake up in the morning, eat one meal, and weight train b4 cardio.

 

[Bast]

6 hours after weights are to little before doing cardio.. a good 10-12 hours is better.

 

[RippedMass]

6 hours after weights are to little before doing cardio.. a good 10-12 hours is better.

6 hrs is more than enough for an hour of brisk walking, or a 35 min jog.

 

[Blown_SC]

Your 1st quote means, you should wait 6 hrs and eat 3 meals before weight training after doing cardio right?

People are going to think he means you cant wake up in the morning, eat one meal, and weight train b4 cardio.

Yes, I corrected it. Thought most people would understand, but good eyes on catching that

 

[apex]

I disagree, I've always done cardio after weights and have noticed a more intense cardio session and have noticed more fat being dropped. I do however also do cardio on SOME of my off days, but I can tell Its better after weights. Just my experience, plus as of late I've been reading in MD that's what a lot of other people do also.

 

[Blown_SC]

I disagree, I've always done cardio after weights and have noticed a more intense cardio session and have noticed more fat being dropped. I do however also do cardio on SOME of my off days, but I can tell Its better after weights. Just my experience, plus as of late I've been reading in MD that's what a lot of other people do also.

You are entitled to your opinion of course bro...

I ask you this:

When do you consume your PWO nutrition?

Also, don't you think that blunts lipolysis?

 

[LeanMeOut]

Bump.......great information.

 

[pullinbig]

we do heavy sled work after tuedsdays and fridays bench sessin. we just dropped fridays sled work in favor of truck pulls. squats on mondays and deads on thursdays i think the heavy sled/truck work aids in recovery from those days. legs and back are not fatgued from benching. bear in mind these sessions are short and intense, not like running a marathon or something.

 

[LeanMeOut]

we do heavy sled work after tuedsdays and fridays bench sessin. we just dropped fridays sled work in favor of truck pulls. squats on mondays and deads on thursdays i think the heavy sled/truck work aids in recovery from those days. legs and back are not fatgued from benching. bear in mind these sessions are short and intense, not like running a marathon or something.

If I miss morning cardio while cutting, I'll do cardio after weights if I'm working my upper body only. If it was leg day, there is no way I'm doing cardio afterwards lol. I just like the idea of morning cardio better because it doesn't cut into recovery, and fat loss isn't blunted by a PWO shake after cardio.

 

[pullinbig]

thats what we doing, cardio after upper body.

morning cardio. ewwwwwww cough cough

i dont even roll outta bed till lunch.

powerlifters, you know how we are. fat lazy bums.

 

[LeanMeOut]

thats what we doing, cardio after upper body.

morning cardio. ewwwwwww cough cough

i dont even roll outta bed till lunch.

powerlifters, you know how we are. fat lazy bums.

LOL.....