Cardio and strength training together or separately?

fifigogo

Hello I recently got back into fitness after having my son 2 years ago. I started 15th Nov 2016 by changing my eating habits (although there is room for improvement with my diet) and exercising at home. I started out gently working out 2 to 3 days a week and now that I have lost some weight and have become fitter I am working out 4 days per week, each workout lasting at least an hour long. Anyway my question is, is it better if cardio is mixed with weight/strength training in one workout or would it be better to alternate the two. So for example do an hour Cardio on Monday then an hour weights/strength on Tuesday and so on? Right now I workout Mon/Wed/Fri/Sat and each workout includes cardio,upper and lower strength training using bodyweight exercises and incorporating light weights and plank variations.

I enjoy my workouts and feel good afterwards and I am losing the weight slowly and losing inches however I would like to get the most benefit so does anyone have any tips or suggestions? Thanks

fifigogo

Ok then I'll just stick with what I'm doing.

Zillah

I would do them separately. Why tire yourself out with cardio before you lift weights? Could even be dangerous.

swededmonkey

I usually do 45 minutes weights followed by 20-30 minutes cardio

Amirani

Either way is fine, and won't make a lot of difference - so go with what's most convenient. If combining, then do weights first.

fifigogo

Amirani wrote: »

Either way is fine, and won't make a lot of difference - so go with what's most convenient. If combining, then do weights first.

Why do weights first? Is it to do with muscle fatigue?

Mellor

Personally I do them separately, as it allows me to go harder on each.
It's fine to do them in the one session, if that suits your goals/routine. But do weights first. After a run I wouldn't be able to lift even close to properly.

fifigogo

I've always preferred cardio. I feel great after a good cardio session where my heart is pumping and I'm dripping in sweat but I do realise now in my latter years that weights and strength training are just as important so I am embracing the weights. But I think I will mix it up a bit for now and see how my results go.

TheSegal

I'd do them separately due to the fact that after doing one you'll be too tired to give it your all for the next one, plus i've never met anyone that likes to squat after a run/cycle!

I weight train during the week and leave cardio to the weekend. This lets me just hop on a bike and take off while it's bright out during the Winter without having to think about work or anything else stressful, also gets me plenty of fresh air rather than being on a bike in a packed gym.

Amirani

fifigogo wrote: »

Why do weights first? Is it to do with muscle fatigue?

Much easier to mess up form/not complete full range of motion on strength training than on cardio.

Brian?

swededmonkey wrote: »

I usually do 45 minutes weights followed by 20-30 minutes cardio

That's fine. Conventional wisdom is to do your weights first before cardio.

What weight training are you doing? I'm thinking you could reduce that 45 minutes while getting the same benefit by doing mini circuits.

Bodycoachie

I like to separate the two. When I train i like to focus on one are to try and get the best benefit from that. For example if I was doing a weight workout, I would want to use my energy on maximising that workout. If i had cardio to do at the end, i might hold bck a little to conserve some energy. Same with cardio, I love running, but if i was doing a lot of leg work before hand, i know i couldnt run to the best of my ability. I also keep a notebook to write down my workouts and keep track of my progress.

fifigogo

Amirani wrote: »

Much easier to mess up form/not complete full range of motion on strength training than on cardio.

I'll try this. I've laid out a workout which has 10 min warm up (that includes 5min jump rope) then weights and to finish do a moderate to high intensity cardio for 20mins.

conzy

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PowerToWait

Brian? wrote: »

That's fine. Conventional wisdom is to do your weights first before cardio.

That depends. I've rowed and biked competitively. Every coach and advice I've heard has advocated for endurance sessions before resistance. Granted there's generally at least a couple hours between sessions. And it's sports specific. Maybe different for general health and weight loss.

IvoryTower

i imagine it depends on your goal, is it more important to be fitter? or to be stronger? for me fitter, so I do my running before my strength work.

Alf Veedersane

Kinda depends on your priority. If cardio is your priority, weight training is going to compromise the effectiveness of the cardio training. And vice versa.

Whichever is your priority, do that first.

Mellor

PowerToWait wrote: »

That depends. I've rowed and biked competitively. Every coach and advice I've heard has advocated for endurance sessions before resistance. Granted there's generally at least a couple hours between sessions. And it's sports specific.

A few hours means they are really separate sessions. Weights before cardio mantra only applies in regards to doing them back to back.

With separate sessions weights after endurance makes sense as their is probably a greater short term impact from weights

Ivory Tower wrote:

I imagine it depends on your goal, is it more important to be fitter? or to be stronger? for me fitter, so I do my running before my strength work.

I'd agree with that, to an extent.
If running is a genuine priority and the weights at a lower intensity, then running first is fine. But that assumes that the weights is more like prehab work than true max effort strength work.

If you are trying to get strong and fit at the same time (hitting PRs in both) then you should just move them into separate sessions - regardless of priority.

wandatowell

I like to mix up my cardio before I lift. Sometimes I'll just walk for 20 minutes at a very light pace other times I'd push out the pace. Depends on how I feel that day.