i am trying to lose some fat so.... first i want to lift weights hard and then do cardio workout on every session.
but i am worried that doing cardio would lead me to overtraining.
So how long can i do cardio and not overtrain?
and drinking protein shake after work out is going to help me build muscles right? but because i added cardio work out, i don't know when i should drink protein shake. (drink protein before cardio? or after finishing cardio?)
doing cardio workout after lifting weight
Moderators: Boss Man, cassiegose
You only need to do Cardio about 2-3 times a week, high impact stuff for 30 minutes.
If you want to you could do 3 sessions of total body stuff, then 2 sessions of Cardio, doing just training 5 times a week, making sure you seperate the off days, with a 3 on, 1 off, 2 on 1 off setup, and then you could just take the shakes afer each session, as you wouldn't be doing any Cardio after weights.
If you did a third session afetr a weights workout, have the shake then, as shake Carbs would help replenish Glycogen and Bloodsugar, but that's no good if you continue to do Cardio and use more Glycogen, and do things that lower bloodsugar.
So that should be fine for you as a system.
If you want to you could do 3 sessions of total body stuff, then 2 sessions of Cardio, doing just training 5 times a week, making sure you seperate the off days, with a 3 on, 1 off, 2 on 1 off setup, and then you could just take the shakes afer each session, as you wouldn't be doing any Cardio after weights.
If you did a third session afetr a weights workout, have the shake then, as shake Carbs would help replenish Glycogen and Bloodsugar, but that's no good if you continue to do Cardio and use more Glycogen, and do things that lower bloodsugar.
So that should be fine for you as a system.
I always did cardio either after the weight lifting routine or at another time in the day from the lifting routine.
I found that running before lifting hurt performance with the lifts; but lifting did not seem to hurt running performance significantly.
I suppose there are others that may have other experiences (or other fitness priorities) and they might reverse that sequence. You will have to try both out to see which works best for you.
For basic cardiovascular fitness you would need an elevated pulse rate for 20 minutes, three times per week. Since it will take about 5 minutes to achieve the elevated pulse rate and since you need to cool down for about 5 minutes at the end, 30 minutes 3 x per week makes good sense.
If you have any specific running goals you might adjust that upward, but for basic cardio fitness the 3 x per week looks good.
I found that running before lifting hurt performance with the lifts; but lifting did not seem to hurt running performance significantly.
I suppose there are others that may have other experiences (or other fitness priorities) and they might reverse that sequence. You will have to try both out to see which works best for you.
For basic cardiovascular fitness you would need an elevated pulse rate for 20 minutes, three times per week. Since it will take about 5 minutes to achieve the elevated pulse rate and since you need to cool down for about 5 minutes at the end, 30 minutes 3 x per week makes good sense.
If you have any specific running goals you might adjust that upward, but for basic cardio fitness the 3 x per week looks good.