Combining cardio AND weights in an alternate day fashion is a very complementary way … Weight Training? on lifting days (4 days/wk), i only do 10-15 of warm up cardio and lift b/w 45-60 min. So lets say this is my schedule: M: Weight Lift T: Cardio W: Weight Lift Th: Cardio F: Weight Lift Sat: Cardio Sun: Rest . personally, i alternate the days b/w cardio (moderate/heavy intensity) and lifting days. A new study says lifting weights and doing cardio on the same day isn't a good idea. Cardio, or aerobic conditioning, is exercising the heart and lungs or cardiorespiratory system. The researchers who performed this study also stated that daily training without a recovery period between sessions (or training twice a day) is not optimal for neuromuscular and aerobic improvements. If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days … “For your lower and upper body, try 30 seconds of kettlebell swings , 15 seconds rest, and then 30 seconds of push-ups ,” … best. That is, studies show that strength training does not negate the gains of endurance training when done on the same day. Regardless of your goals, strength training is a must. September 17, 2013 at 6:49 pm . An ectomorph trying to gain muscle may need to lay off cardio training completely in order to have enough recovery energy available for their body to even build muscle. This thread is archived. Alternate between simple strength training moves like bicep curls (pull) and an overhead press (push). Combo exercisers both lost the most fat and gained muscle mass. However, two persistent— and incorrect — ideas have pervaded gyms around the world, deepening the divide between strength training and cardio workouts. Try out this sweet potato skins recipe. If you eat less than 1 hour before training: opt for a shake or smoothie that includes carbs and protein, but is low in fiber so that it’s easy to digest. Days of training: Beginner: 2 to 3 days per week of strength training (full-body each session) Intermediate: 3 to 4 days per week of strength training (split up … Thank you for your dedication!!! within the Weight Training & Weight Lifting category. And those in group 3 experienced the healthiest changes in body composition. Make traditional strength training your bread and butter, and end with cardio. 22 comments. i dont have the energy or time to do heavy cardio AND wts on the same day. So, in conclusion, if your main goal is losing weight doing both on the same day will increase your metabolism and burn more calories, but make sure and do weights first then cardio. Other examples could be going from a bench press (push) to a back row (pull). Redefine cardio. … Can you give reasons why cardio would be better for a specific persons goals before & after weights? Which is better Cardio vs. And chances are, being that you want to gain both muscle mass and strength, so do you. Take a look at it. "If someone is doing strength training for general fitness—meaning no specific goals—doing steady-state or aerobic intervals for 15 to 25 minutes, or a short HIIT session of five to eight minutes, would be okay before strength training," says McCall. Best Diet for Mass and Strength Gains. Dr. John Jaquish, who joined me on the episode “The Best 10 Minute A Day Workout – How To Massively Increase Bone Density And Muscle In Just 10 Minutes (& Biohack Extreme Fitness Levels),” just published a brand new book entitled Weight Lifting Is a Waste of Time (So Is Cardio & There’s a Better Way to Have the Body You Want).