What Is The Best Time To Do Cardio?

**antihero** · 07-20-2005, 10:35 PM

What Is The Best Time To Do Cardio?

Cardio first?

When you do cardio training first, you deplete most of your glucose
and glycogen stores within the first 30 minutes approximately).
After that, your body turns to it's backup energy source...fat stores
and muscle tissue. If I did my 30 minute cardio session before
working out, I'd lose that window of time to really target fat burning.

Burn fat, not muscle tissue

The key to targeting fat stores rather than muscle tissue is to
make sure you're feeding your body the nutrition (food) it requires
throughout the day. Also, avoid marathon cardio sessions to
compensate for a bad diet (like so many people seem to do).

Cardio after?

An intense workout will blow through most of your glycogen stores
within an hour, so when you hit cardio post-workout, your body
will begin to draw from it's backup energy source...fat stores.
Now you're achieving exactly what you want — a solid muscle
gaining workout with powerful explosive energy, then to target
fat burning with a cardio session.

The Bottom Lline: Workout first, cardio to finish!

Apootheosis · 07-22-2005, 02:05 AM

what if you do cardio on a totally diff day? and wtf is this 30 min shit...20 min hiit cardio and im crawlin back into the steam room

**powerman2000** · 07-22-2005, 10:44 AM

If you are going to do cardio after a weight training bout, I would highly recommend a 6 hr gap at least between each.

Master Of Puppets · 07-22-2005, 12:58 PM

You never mentioned when to have a post-workout shake. :p I'd rather do my cardio on an off day.

MOP

Dan · 07-22-2005, 01:17 PM

Good post anti..

**EME** · 07-22-2005, 01:34 PM

When preparing for a competition, I do HIIT for 20 minutes first thing in the morning, and I do 30 minutes steady state cardio in evening after my weight workout.

During the offseason, I only do cardio 1-2 days per week in the evening, and only on off days from weight training.

- EME

Dan · 07-22-2005, 02:17 PM

Ya it depends on the goal as to when I do cardio. Which right now is not often enough.

**antihero** · 07-22-2005, 08:03 PM

this was just to discuss pre and post workout cardio and which is best, personally i prefer to do cardio on off days.

Apootheosis · 07-24-2005, 09:23 PM

Quote:

Originally Posted by antihero

this was just to discuss pre and post workout cardio and which is best, personally i prefer to do cardio on off days.

On off days, fasted state is less effiecent, right?

Andreus84 · 08-12-2005, 10:25 PM

I do cardio one day, weights on another. Easier to concentrate then

Phosphate bond · 08-15-2005, 11:15 PM

If you are just looking at the short term most will say that fasting conditions are best.

In the long term you are better off training when you are capable of making the greatest fitness improvements. That means serious sessions of HIIT (weighted vest on a stairmaster would be a good endpoint and very stimulating for anabolic drive. Calories required: lots.)

A successful fat loss endevour should actually led to greater fat oxidation capabilities through improved circulation, improved muscle to fat ratio over a period of time and improved insulin sensitivity thru lower basal levels of fatty acids (therefore much reduced chance of insulin induced hypoglycemia and cortisol release after meals )

I even think it is possible for certain people to gain muscle on maintenence calories if their HIIT training is *developed* enough to cause their adipose to contribute to the calorie supply. If you burned 4500 calories in a day and ate 4500 calories this would normally just be maintenance, but if training induced fatty acid release and oxidation contributed 500 calories (from adipose) then you could be anabolic with 500 calories able to be diverted to muscle rebuilding.

07-20-2005, 10:35 PM	#1
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	What Is The Best Time To Do Cardio? What Is The Best Time To Do Cardio? Cardio first? When you do cardio training first, you deplete most of your glucose and glycogen stores within the first 30 minutes approximately). After that, your body turns to it's backup energy source...fat stores and muscle tissue. If I did my 30 minute cardio session before working out, I'd lose that window of time to really target fat burning. Burn fat, not muscle tissue The key to targeting fat stores rather than muscle tissue is to make sure you're feeding your body the nutrition (food) it requires throughout the day. Also, avoid marathon cardio sessions to compensate for a bad diet (like so many people seem to do). Cardio after? An intense workout will blow through most of your glycogen stores within an hour, so when you hit cardio post-workout, your body will begin to draw from it's backup energy source...fat stores. Now you're achieving exactly what you want — a solid muscle gaining workout with powerful explosive energy, then to target fat burning with a cardio session. The Bottom Lline: Workout first, cardio to finish! __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

07-22-2005, 10:44 AM	#3
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,188 Recipes: 0 Rep Power: 202	If you are going to do cardio after a weight training bout, I would highly recommend a 6 hr gap at least between each. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-22-2005, 12:58 PM	#4
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,020 Recipes: 0 Rep Power: 47	You never mentioned when to have a post-workout shake. :p I'd rather do my cardio on an off day. MOP __________________

07-22-2005, 01:17 PM	#5
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Good post anti.. __________________ Got an issue send a PM ... to anyone but me

07-22-2005, 01:34 PM	#6
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 51	When preparing for a competition, I do HIIT for 20 minutes first thing in the morning, and I do 30 minutes steady state cardio in evening after my weight workout. During the offseason, I only do cardio 1-2 days per week in the evening, and only on off days from weight training. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

07-22-2005, 02:05 AM	#2
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	what if you do cardio on a totally diff day? and wtf is this 30 min shit...20 min hiit cardio and im crawlin back into the steam room

07-22-2005, 02:17 PM	#7
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Ya it depends on the goal as to when I do cardio. Which right now is not often enough. __________________ Got an issue send a PM ... to anyone but me

07-22-2005, 08:03 PM	#8
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	this was just to discuss pre and post workout cardio and which is best, personally i prefer to do cardio on off days. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

08-12-2005, 10:25 PM	#10
Andreus84 New Member Join Date: Aug 2005 Location: Norwich Posts: 6 Recipes: 0 Rep Power: 0	I do cardio one day, weights on another. Easier to concentrate then

08-15-2005, 11:15 PM	#11
Phosphate bond Amateur Join Date: Aug 2005 Posts: 77 Recipes: 0 Rep Power: 4	If you are just looking at the short term most will say that fasting conditions are best. In the long term you are better off training when you are capable of making the greatest fitness improvements. That means serious sessions of HIIT (weighted vest on a stairmaster would be a good endpoint and very stimulating for anabolic drive. Calories required: lots.) A successful fat loss endevour should actually led to greater fat oxidation capabilities through improved circulation, improved muscle to fat ratio over a period of time and improved insulin sensitivity thru lower basal levels of fatty acids (therefore much reduced chance of insulin induced hypoglycemia and cortisol release after meals ) I even think it is possible for certain people to gain muscle on maintenence calories if their HIIT training is developed enough to cause their adipose to contribute to the calorie supply. If you burned 4500 calories in a day and ate 4500 calories this would normally just be maintenance, but if training induced fatty acid release and oxidation contributed 500 calories (from adipose) then you could be anabolic with 500 calories able to be diverted to muscle rebuilding. Last edited by Phosphate bond : 08-16-2005 at 12:11 AM.

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