Cardio first, or Weights first?

[world_peace0]

What's more efficient to do first, cardio or weights? Thanks for your information.

[Ghost]

weights
dont need a poll thats a fact not opinion

However, what is better is to entirely separate weights from cardio. in both time and with food.

[Tom Yum]

If you are doing one workout that includes strength and cardio training, do the strength training first, then the cardio workout. For some reason, you can work on strength first and not sap too much from cardio but the reverse isn't true.

If you are talking about which attribute to build first, I'd say cardio first then strength. Why? Cardio is most people's weaknesses. Cardio work requires you to be mentally tougher. Weight training requires you to be mentally agressive.

[world_peace0]

I'm saying in the same workout.

[7r14ngL3Ch0k3]

definitely weights first

[Ghost]

Even knowing that, what are you trying to accomplish.

Fat loss then you can superset, and break up lifting and cardio

Endurance then you can do either or.


strength, then probably lifting followed by cardio would be beneficial.


Size, no cardio at all

superset for fatloss?

mate thats going to suck in comparison to separating the two.

fat loss is about negative calorie balance, cardio is more useful for this than weights and always will be. weight training during fat loss is about maintaining muscle not burning fat as such, you can do it like that but its inferior.

[Ghost]

Not if you Superset with HIIT

and Muscle burns more calories at rest, so the more muscle the more energy expenditure,


I know some top trainers who use weights as the primary mode of fat loss. You need to update your information it's out of date

lolol

calories burnt are directly proportional to heart rate, fact
muscle does burn more calories at rest but you have to build the muscle first.
steady state cardio burns more calories than HIIT, fact, though you do get a raised EPOC from HIIT this of course one of the points of it.

are you talking about Supersetting weights with HIIT at the same time thereby severly reducing the effects of both?

[Ghost]

Every study shows HIIT to burn more energy over time, while steady state cardio only burns during the exercise itself.

And using heart rate and target zones was thrown out long ago.

No, its scientific fact that heart rate is directly proportional to calories burned.

What was throw out was the idea that certain percentages of maximum heart rate will give you the zones. What has been proven completely is that the zones for each person is total unique and be analyzed by respiritory gas analysis testing in combination wiht heart monitoring. This will show substrate utilization over varying heart rates with 100% accuracy.

HIIT also does not burn more calories than steady state cardio unless the steady state cardio is extremely short. Though it does matter what length of time you are talking about.

Regarding HIIT it is impossible to acheive HIIT if it is supersetted with weights training. In fact it takes a remarkably high output to acheive the EPOC raising effects of HIIT to the level that people require. Generally it can only be acheived by using good spinning bikes with correct technique or sprinting.
Supersetting with weights will not acheive the same results as HIIT will and will exhaust you for the weights part reducing the effectiveness of the weight training. By definition it is no longer HIIT anyway.
Therefore it is superior to separate weights and cardio work, this technique has stood the test of time and makes scientific sense.

if you want to do hiit supersetted with weights go for it. i wouldnt touch it.

[world_peace0]

What is hiit.

[Ghost]

2 to 3 5 to 10 minute sessions of HIIT worked into your superset is still HIIT.

Most people don't lift with enough intensity so by they time they are done they are mostly recovered if they are already in decent athletic condition.

i dont agree mate sorry thats just interval training at that point not HIIT.

ill agree to disagree with you i think on this one.

[world_peace0]

First I am trying to lose about 15 pounds, then I want to gain some weight of muscle, but I don't want to be buff or for looks, I want to be using the muscle for power.

[world_peace0]

Also I want to try HIIT, what can I do. I don't have access to a gym, but am willing to try everything on my own.

[Tom Yum]

Check out www.crossfit.com

[world_peace0]

can you also do body weight exercises during hiit ............

HIIT is easy. Just find a track, or a good place to run and sprint as fast as you can for a minute and then walk for 30 seconds to a minute and a brisk pace. Repeat for 10 to 15 minutes.

You should feel like your going to throw up by the end of the HIIT, you should be completely spent after the sprint. If not you are not pushing yourself hard enough.

[jonbey]

Research suggests that weight training first is better for building muscle, but ideally your should do your weight training and cardio on separate days.