I've just started doing some weight training, after being much more of a cardio man for some years, and I have a couple of questions. I put my first question on another post ("chest shape") - please have a look and see if you can advise me!
Now for this question...
After looking around this and other forums, I was suprised to see all the info about how cardio training can decrease muscle mass, or at least hamper weight training efforts.
My trouble is that I love running. This is mainly because I LOVE yummy food, and have found running to the the quickest and most enjoyable way of working off the calories I consume. These days, I do a 10km run every 2 or three days, and a 5km run in between days.
I would hate to have to give up my running to enable me to get the most out of my new weight training. I know there are lots of posts on this topic, but I have a question about the specifics...
Does this incompatability work on a muscle basis? i.e. If I do all my cardio using my lower half (given I generally run on my legs), but do my weight training on my upper half, will I get away with it, and benefit from both? That would suit me down to the ground, since it's my upper body I'm interested in bulking out, and I'm quite happy with my lower body.
Alternatively, what if I were to seperate the cardio and strength training into different days? Or even different weeks? Say 10km run on Mon and Tues, then different setsor strength trianing on Wed, Thurs, Fri?
On a similar topic, I mentioned that I've always done cardio to burn calories, but now realise many see that as unnesessary. I'd be curious to know how many calories a set of reps of various exercises burns. Could anybody give me some examples? Jut curiosity really...
I would certainly recommend that if you do both, that you seperate them by a day. Try strength training M,W,F and getting your distance running on T,Th,S, resting on Sunday.
If you want to get the most out of this routine, you may get better results by supporting what you are doing nutritionally. Not necessarily for looks (althought that would be a probably positive side-effect), but just to support your energy requirements. You will obviously need a lot of calories to support that kind of activity level (assuming that when you work out or run that you do so with intensity), and you could boost your performance by taking in the right KIND of calories. Check out the nutrition forum for more information on that.
i will try my best to answer some of your questions. there are people that have made professions by helping guys like you, but i'm a lifter. i love lifting as much you love running.
so here goes....
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Does this incompatability work on a muscle basis? i.e. If I do all my cardio using my lower half (given I generally run on my legs), but do my weight training on my upper half, will I get away with it, and benefit from both? That would suit me down to the ground, since it's my upper body I'm interested in bulking out, and I'm quite happy with my lower body.
i believe that you should do strength training on all parts of your body. upper and lower. it is true w/ all of your long distant running your lower body might now increasing in mass as much as your upper body. however, doing strength training for your lower body will make your knees and chins less susceptible to injury. trust me i know this from personal experience. stronger leg muscles in general can only help your running.
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Alternatively, what if I were to seperate the cardio and strength training into different days? Or even different weeks? Say 10km run on Mon and Tues, then different setsor strength trianing on Wed, Thurs, Fri?
doing each exercise on a different day is realisitic. you will have work with different loading parameters that best suited for your level of activity. do enough so you're not beaten up for your running the next day. read the following article to design a weight training regiment that is based on modern training principles: http://www.mensfitness.com/fitness/41 .
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On a similar topic, I mentioned that I've always done cardio to burn calories, but now realise many see that as unnesessary. I'd be curious to know how many calories a set of reps of various exercises burns. Could anybody give me some examples?
i never personally have believed that cardio is mandatory to burn calories at all. i lifted heavy for about 4 months and watching my diet, lost 30 lbs. this is with no cardio. i hate cardio. try lifting 5 sets of 5 or even 4 sets of 8 w/ only 1-2 min rest between sets. matter of fact here's a program that burns off the calories w/ nothing but weights: http://www.mensfitness.com/fitness/44 .
and as for running. many people who lift also do HIIT (High Intensity Interval Training). i am sure you have heard of it.
good luck and hope that helps.
btw...when lifting do compound exercises. more muscles worked with less time involved. good luck.
Your heart is the most important muscle that you've got so I would do some form of cardio regularly whether you like it or not. Doesn't help much to look great if you're just lying in a coffin from a heart attack.
Your heart is the most important muscle that you've got so I would do some form of cardio regularly whether you like it or not. Doesn't help much to look great if you're just lying in a coffin from a heart attack.
LOL... We've had this debate before, haven't we guys?
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