[Variable]

Originally Posted by infamousbrown

Think twice about the rowing machine. It's really easy to hurt your back using it. Slipped discs are for ever.

Yeh, I'm not gonna do it... just elliptical, bike and treadmill.

Today it's running, core and triceps.... my first time on my new regimen. I'm in that humiliating period transitioning from doing mostly machines to mostly free weights.

[Variable]

Well... I did my running interval thing today, but this time on the new fancy treadmill. It kicked my ass. I was running my standard 8 mph, and it threw this incline in there that almost tipped me off the back. So I only managed 9:30 minute miles... but I don't feel defeated because most of that was some serious uphill.

My tricep free weight exercises on the other hand... did in fact kick my butt. But hey... I'm not so down over that either. I fully realize it's better to drop the weight and do it right than struggle off balance with heavier stuff. It'll just be a while till I get back in my old form.

Speaking of though... I notice a few kids that go in and muster up this war-face as they begin these aggressive looking reps. It actually looks like they want to kill the weights. I don't know if it's clear to them why they aren't getting any bigger, while the big guys are doing slow controlled reps across the room. I feel like I should say something but I don't want to be some kind of know it all jerk.


So anyway, a few questions for anyone who feels up to it:

Is there any benifit to doing the cardio before the weights? Or is it best to save it till after?



Also, my boss hurt his knee (someone opened a car door while he was biking). He can hobble around, but he can't do anything real strenuous. He's doing some water jogging and swimming rehab right now, but he's looking for some other things to do. Does anyone have any suggestions?

[sally]

generally this works best for various reasons ill get into later

warm up - 5 min walk on the treadmill/elliptical
weights
cardio
cooldown/stretching

[sumiyia]

i miss the stress relief i used to get when i'd go running.

maybe i'll make the time for it today, insha'allah insha'allah insha'allah. usually by the time i get home, i crash.

[sally]

my back hurts...so gay blah

[bravotwozero]

Originally Posted by Variable

Is there any benifit to doing the cardio before the weights? Or is it best to save it till after?

There's some debate as to which approach is best. Personally, I think you're better off doing the weights first. When you lift weights, the only fuel your body can use for energy is carbohydrates, since it's an anaerobic activity (your body produces energy without using oxygen). With cardio, depending on how fast/how long you're exercising, your body can use carbs AND fat.

My resoning is that if you do cardio before weights, you might use up the stored carbs in your body. Then when you do weights, you may not have enough stored carbohydrates in the system, and you could prematurely run out of steam.

The flip side to it is that doing cardio before weights will warm you up, and increase blood flow to your muscles, which could help decrease the likelihood of injury.

[Variable]

Originally Posted by bravotwozero

There's some debate as to which approach is best. Personally, I think you're better off doing the weights first. When you lift weights, the only fuel your body can use for energy is carbohydrates, since it's an anaerobic activity (your body produces energy without using oxygen). With cardio, depending on how fast/how long you're exercising, your body can use carbs AND fat.

My resoning is that if you do cardio before weights, you might use up the stored carbs in your body. Then when you do weights, you may not have enough stored carbohydrates in the system, and you could prematurely run out of steam.

The flip side to it is that doing cardio before weights will warm you up, and increase blood flow to your muscles, which could help decrease the likelihood of injury.

Okay. Well I did what sally said, and had a little warm up, and then did cardio after.

I did the Kilimanjaro program on the bike today... up and down gradually. I call it more the S of Death, because I imagine what the actual terrain form would look like... and I feel like death right at the most severe point in the middle.

But I think my favourite are the progressive hills or random... I just feel like it's doing more. I'll keep mixing it up though and see how it goes. But tomorrow's my day off!

[sally]

ive been reading on this for a while and i didnt really find that much literature out there actually encouraging cardio before weights..i read some stuff about increased incidence of injury actually..

most of the stuff says to do weights before cardio for the very reason that bravo posted..which is pretty simple and makes sense scientifically etc etc.

anyway everybody encourages warm ups no doubt. cuz you get warm and stuff. also its a plus if lets say youre going to do bicep curls or something to prepare your body for that movement by say, walking on the treadmill and doing the bicep curl motion..

the only thing is that a lot of people cant seem to get very far with their cardio after a decently intense session of weights..but i dont know, it just takes some effort and careful planning of meals/food intake around your work outs..like a nice meal a good 3 hrs before and then a quick rich in good carbs type snack during or before your work out

oh and like people working on endurance running or something probably shouldnt combine their weights and cardio work outs together. it can be a pain. i divide the two up during peak training weeks..but beforehand i do the two together to reap the maximum cardiac/speed/agility/and all those benefits.

[sally]

umm...fasting is about 14 hrs this yr.... :sigh:

i love God a lot i hope its not so hard for me. i cant imagine staying thirsty that long

wow im a loser.

i also dont wanna lose lean muscle

[Variable]

Originally Posted by sally

also its a plus if lets say youre going to do bicep curls or something to prepare your body for that movement by say, walking on the treadmill and doing the bicep curl motion..

Hey, I'll give that a shot.

the only thing is that a lot of people cant seem to get very far with their cardio after a decently intense session of weights

You know I think that might be why the treadmill was a little harder that last time, it was the first time I'd done cardio last.

..but i dont know, it just takes some effort and careful planning of meals/food intake around your work outs..like a nice meal a good 3 hrs before and then a quick rich in good carbs type snack during or before your work out

Hmmm... that's gonna be one thing that remains out of my control. But I'll just do what I can do I suppose.

[ChotooMotoo]

I was a very good girl today. I put on my ankle weights and did my physical therapy exercises.

[wheelworks]

Originally Posted by sally

i also dont wanna lose lean muscle

You won't lose muscle. Just visceral fat

[sally]

Originally Posted by wheelworks

You won't lose muscle. Just visceral fat

interestingly i read some research article that said muscle loss is scientifically speaking, inevitable during ramadan

last ramadan i read sooo much about working out and fasting that my head got jammed

but anyways i looked somethign up again

ScienceDirect - Diabetes & Metabolism : Effect of Ramadan fasting on fuel oxidation during exercise in trained male rugby players

whatever its all confusing. i think its all about how u feel. i think last ramadan i felt incredibly sickly like 90% of the time and thats what may have been happening

this year i should be more prepared..i think ill go crazy with fat intake beforehand jk, ew

[Nailah]

Originally Posted by wheelworks

You won't lose muscle. Just visceral fat

Actually...there is a lost of lean muscle when you fast/diet...
Unfortunately. But the intensity of it depends on several things...like concomitantly exercising and how long you fast.

I also have this problem with cardio after weights, i get sooo tired that my performance drops terribly...

[wheelworks]

I biked to work and back all last Ramadan and only lost fat. Most likely ramadan makes people unwilling to exercise and thus they lost a bit of muscle.