need help with cardio and weight training

M

mstia_84

New member
Hi

I hear so many conflicting things about cardio that I am totally confused. So please someone help me!

I have heard that doing more than 30 minutes of cardio is a waste of time because it only burns minimal amounts of calories. however I have also heard that doing only 30 minutes or less of cardio is just a warmup and doesnt really affect weight loss. So you can see how these two conflicting statements have me confused.

I normally do 60 minutes on the ellipitcal before weights. Is this a good idea? also does it matter if I do 60 minutes on one machine or 30 minutes each one 2 different machines?

Also when it comes to weight training, for example if i am working on my back muscles, does it matter if i do all my reps on one back machine or is it better to split it up into two or three different machines that work the back muscle.

Thanks for any clarification that can be offered.
 
Hi and welcome.

I'd suggest that you read the sticky posts in the exercise area. There is one about cardio and there is one called The Conceptual Side of Weight Lifting. Both of them answer your questions and more.
 
Cardio exercising involves active movement to increase your heart rate. Some of the most popular examples of cardio exercising include aerobics, jogging, swimming and cycling. The main benefit you will get from this type of physical activity is weight loss because when you work out you burn calories. In fact, this is the most effective type of exercise for slimming down. There are also other advantages associated with it such as the training of all muscle groups at the same time. The people who do cardio also have a lower chance of suffering from cardiovascular diseases.

Weight training involves the use of weights for working out the different muscle groups. It is more demanding compared to the cardio exercising. The effects are also different, you can expect to burn some calories, but the main result will be muscle gain. So, eventually you will become stronger and more muscular.

Thanks.
 
It's best to do your weight training first, and then do your cardio.

Weight training taps into your muscles glycogen stores for energy, which means that if you do cardio afterwards, that glycogen won't be available (at least not as much) anymore. As a consequence, your body will be force to tap into fat stores for energy.

That's one thing.

The other thing is that an hour of cardio will get you tired before you even start your weight training. That sort of kills the whole idea of weight training, while that's not the case the other way around (if fat loss is your goal).

While weight training might make you look more muscular, the main benefit when it comes to fat loss is that you make sure you either maintain or increase your muscle mass.

Muscle mass burns calories, so not only will you look better, you'll also constantly be burning more calories. I actually see it as the basis of your training.

Cardio is a double-edged sword. You can do 30 minutes, anything shorter wouldn't be really efficient (unless you're in very bad shape to begin with).

But with cardio, it's mostly a matter of intensity. I see people going slowly on an elliptical machine for an hour many times a week, but after months they still haven't made any improvements.

Again, I see weight training as the foundation, and cardio as added value.

Actually, I prefer higher intensity cardio, such as HIIT. However, that can be mentally tough, especially if you want to go at it for 100% multiple times each week.

As an alternative, you can go 30 minutes and then after each 4 minutes at about 70%-75% of your max heart rate, do 30 seconds to 1 minute at 90%-100% effort.

This will kick your butt, and will give you the added 'afterburn' benefits of high intensity training as well.

And by the way, you can also create a 'high intensity cardio effect' through weight training.

Just keep your pauses short, or do antagonistic supersets without pauses (preferably using compound movements like squats, deadlifts, barbell rows, standing military press, etc.). See what that does to your heart rate. You won't mirror that on a cardio machine.

Plus you'll get the benefit of both types of training in a far shorter time frame...

These are just some quick ideas... Hope it helps!

- Hank
 
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