Cardio or weights for fat loss is the wrong question. In my experience, I do fine with 15-20 minutes of light cardio (low intensity, just fast enough to get my heart rate up) before the workout. Doing cardio before weights will consume most of your glycogen stores (muscle energy). Whether you do a HIIT workout or a steady state cardio workout you’re still going to burn more fat after weights because you’ll be in a glycogen depleted state. ... Aerobic training is easily incorporated into a program because it’s nature makes it low intensity … Say you burn 700 calories an hour during a run – a one-hour workout will give you a 700 calorie loss. If trying to zap off that last bit of fat or if you have reached a stick point even while on lower carbs, you can add in HIIT on NON-weight training days, preferably on the elliptical machine. View Entire Discussion (14 Comments) More posts from the xxfitness community. High intensity forms of cardio such as sprints, sled pushing, and other HIIT-type training work the ATP-PCr and glycolytic energy systems. Just like dietary guidelines, fitness fads come and go. A good guideline to hold onto is that you should still be able to breathe comfortably through your nose. Walking is going to be the most complementary to strength training as it’s both low impact and intensity and won’t interfere with your strength training. Use Low Impact Cardio Types Should cardio be performed at low intensity or high intensity? And stay away from lengthy, low-intensity exercises. Low-intensity cardio training can be utilised for warming up before and cooling down after resistance-training sessions. One of these is high-intensity interval training (HIIT), which involves short bursts of very intense exercise alternated with low-intensity recovery periods (9, 10). You don’t really need longer than 10 or 15 minutes to warm up. If you decide to try out fasted cardio, follow a few rules to stay safe: Don’t exceed 60 minutes of cardio without eating. California State University study suggests that subjects who performed a moderate intensity of cardio workout on a stationary cycle after an intensive DOMS-inducing leg workout have their leg strength return in just a day faster than those subjects who did nothing or performed a low-intensity cardio. So what type of cardio should you do when bulking? Cardio after training is beneficial because it cools you down and helps you loosen up after the intense session. Low Intensity Steady State cardio is actually a great way to burn fat if you have the time, and it can even increase the benefits of resistance training! Heavy weightlifting requires a lot of energy, both muscular and systemic, and if you do cardio first—especially high-intensity cardio—your lifts will suffer. As a result, increased cardiovascular training before weight training will always result in less energy spared to help with the recovery of your muscles from the effects of weight training. You can do it for 10-30 minutes, depending on your fitness goals. This is just to get warming up and to increase your blood flow. That’s why you want to keep the intensity of your cardio sessions low. Riding a bike for 30 minutes a day lowers high blood pressure, strengthens your heart, and regulates blood sugar. The ‘high-low method’: Grouping high and low intensity stimuli In addition, this style of training is well-suited to fasted cardio . Although it takes less time, high intensity cardio is shown to burn even more calories than a longer low intensity workout. And as far as postworkout shake goes I either drink it during my 20 min of cardio or immediately after. It can also assist active recovery as it helps to improve blood flow and circulation to your working muscles. For others, adding some low-intensity cardio may be beneficial at maintaining base fitness levels. The higher the intensity of the cardio, the stronger the interference effect. If you’re trying to lose weight, then you’ll want to burn extra calories so lean towards 20-30 minutes of cardio after … If you need strength training or heart pumping workouts, check out Aaptiv . Stick to mostly low to moderate intensity cardio. Incline walking, light cycling, stairmaster, and so on are all good examples. High intensity cardio sessions and interval training is fine as well but should be used sparingly. It doesn’t burn calories as much as the treadmill would, but it still does the job. #3 – Aerobic Interval Training. With low-intensity steady-state cardio, calorie-burning only occurs while you exercise. The effectiveness of high intensity cardio is partially due to the fact that it burns calories for hours after your workout’s complete. Just my 2 cents, I like to do 20 min low-med intensity on a treadmill incline, elliptical or stairclimber, and on off days I do 20-30 min HIIT. After Weights. Low-intensity cardio: 5–7 times per week; Moderate intensity cardio: 3–4 times per week; High-intensity cardio: 1–3 times per week; How long those cardio workouts last depends, again, on your goals. References Williams, L.D., and A.R., Morton (1986), Changes in selected cardiorespiratory responses to exercise and in body composition following a 12-week aerobic dance programme. I see Dave Palumbo’s recommendations for long duration (45-90 mins), low intensity cardio on these boards a lot. Who knows tho? 'LISS' stands for Low-Intensity Steady State training, so instead of pushing yourself to breaking point for short bursts, you aim for a low level of exertion for a long, continuous period of time. Epoc occurs at a much higher rate after intense weight-training than after low-intensity, steady-state cardiovascular training like jogging. This form of exercise is quick, dirty, and straight to the point. Learn everything you need to use low intensity cardio for faster fat loss, better health, and superior fitness. When dieting on lower carbs and in a caloric deficiency, we recommend doing low intensity cardio with your heart rate around 110-120 beats per minute. The only time to do cardio before a workout is as a warm up at a low intensity. Right now, low intensity cardio is unfashionable, while HIIT is all the rage in the fitness world. Although cardio still remains a popular form of exercise for weight loss, weight training has recently gained the reputation of great fat burners too. Do that, and you’ll enjoy all the muscle-building benefits of strength training while still getting plenty of heart-healthy cardio. 837. Keep the intensity of your cardio session low. I don't know if it makes THAT big of difference in the long run lol. ... She said she doesn't do cardio before or after weights and I'm not sure how to respond. But as with nutritional advice, the full truth about exercise doesn’t always fit into headlines. This is the biggest misconception in fitness and for fat-loss, It is true that jogging in this “fat burning zone” does, in fact, take its … Regular exercisers can also combine cardio and strength training, especially if you’re struggling to make time for exercising and can’t schedule in several workouts per week. However, appropriate recovery the day after intense cardio and strength becomes paramount. Light cardio or low impact options include walking, swimming, an easy pace on the elliptical or another piece of cardio equipment at a lower intensity. HIIT goes beyond this, offering a major advantage when it comes to weight loss: So if you're doing cardio just before weightlifting, you won't be able to perform your INTENSE workout properly and you will definitely enter into a catabolic state. Choose moderate- to low-intensity workouts. 3. In HIIT cardio, you use 80-90% of your maximum heart rate for a shorter period. In the end, you can have your cardio session if you want. To maximize the benefits of your leg day, you’ll want to lift weights first and save your cardio for after your strength workout or do it … Posted by 2 days ago. The biggest distinction between steady-state cardio and HIIT is the intensity and duration. The stationary bike is probably one of the easiest low impact cardio exercises you can do. In fact, low intensity, long durational-type cardio is quite harmful. So before your weight training, do some low-intensity cardio of about 10 min approx. SUMMARY: After doing the warm-up, just start lifting weights. 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