The formula of alternating resistance/weight days and cardio. Why is this best.
At the end of a 45-50 minute weight session, I follow with 15 minutes on treadmill/bike. Is this the right approach or does cardio after weight work counteract the weight work.
On the cardio days, is aerobics suitable or should it be bike/treadmill as aerobic work does include pushups, etc.
When should weights increase and how do you know when to do so. What is ideal reps/sets. Am relatively new to weight work and info can be confusing!
I have started on a 6day week program Upper Cardio Lower Cardio, etc
Appreciate guidance please.
The Best Formula
Moderators: Boss Man, cassiegose
there's no 'best formula"
after 50mins of wts your glycogen (energy) stores are probably empty if you've done it properly so any intense cardio after it may have you using muscle for energy which is a big no no
if you need to do cardio on that day than make it easy and no harder than moderate for probbaly 15mins max i'd say...you could have a protein shake and water straight after wts than do cardio for 30mins at the same slow/mod pace though than post training meal
if doing cardio on alternate days to wts than do interval or soprints training as glycogen stores should be full if food is adequate and you'll also get a good metabioism increase to have you burn calories every second of the day
depending on how you train, you could include some bodyweight circuits on these days too
if you've only just started then i would have you do wts 3/week on mon, wed, fri, 1 interval session on thu and 1 sprint type session on sat for 5/week...6/week is too much for most experienced trainers let alone beginners
how's the heat up there???
after 50mins of wts your glycogen (energy) stores are probably empty if you've done it properly so any intense cardio after it may have you using muscle for energy which is a big no no
if you need to do cardio on that day than make it easy and no harder than moderate for probbaly 15mins max i'd say...you could have a protein shake and water straight after wts than do cardio for 30mins at the same slow/mod pace though than post training meal
if doing cardio on alternate days to wts than do interval or soprints training as glycogen stores should be full if food is adequate and you'll also get a good metabioism increase to have you burn calories every second of the day
depending on how you train, you could include some bodyweight circuits on these days too
if you've only just started then i would have you do wts 3/week on mon, wed, fri, 1 interval session on thu and 1 sprint type session on sat for 5/week...6/week is too much for most experienced trainers let alone beginners
how's the heat up there???
The Best Formula
Swanso,
Thank you....there is a lot of info out there which can be overwhelming and confusing.
I have been doing weight work for 6-7 months and have reached a plateau which is discouraging and I am now disallusioned.
I dont quite understand the importance of glyogen and type of food intake, is it like what happens if a car has bad fuel in the tank!
At the end of a weight session should I just be doing some cruisy cooldown?
On cardio days, is aerobic work OK?
Not sure what you mean by interval or sprints. (still learning some of the terminology!!)
goal is to have a lean, toned physique. I have the time and am prepared for the hard work. Am late 40's, have always been active playing sport, aerobics etc, health excellent, but really want to get toned with muscle definition. 5' 3" 64kg. Would love to get to the stage of a body comp. Am I on the right track?
Has been very hot here, but can you believe it, today it rained and more is on the way. We need it.
Thank you....there is a lot of info out there which can be overwhelming and confusing.
I have been doing weight work for 6-7 months and have reached a plateau which is discouraging and I am now disallusioned.
I dont quite understand the importance of glyogen and type of food intake, is it like what happens if a car has bad fuel in the tank!
At the end of a weight session should I just be doing some cruisy cooldown?
On cardio days, is aerobic work OK?
Not sure what you mean by interval or sprints. (still learning some of the terminology!!)
goal is to have a lean, toned physique. I have the time and am prepared for the hard work. Am late 40's, have always been active playing sport, aerobics etc, health excellent, but really want to get toned with muscle definition. 5' 3" 64kg. Would love to get to the stage of a body comp. Am I on the right track?
Has been very hot here, but can you believe it, today it rained and more is on the way. We need it.
carbs basically is energy and is stored in the form of glycogen in the muscles and liver...to fuel exercise (petrol), you need a this or your workouts will be shit...if you don't give the body a reason to use this fuel than you get a spill over efect and the carbs store as fat....this underlines the importance of exercise...
some form of cool down is best but to be honest i don't do one but i should...
for cardio days, interval training and sprints are best...slow cardio is best for after wt workouts if you need to do it then
interval training is where you alternate slow runs with fast runs (or cyles etc)...start with 90secs as easy as you can go than go as hard as you can for 30secs...for sprints simply go to the oark and do 5 sets if 50m as fast as you can with 30 - 60secs rest btw them...make sure you do a thorough warm up before this not astatic stretching but dynamic flexibility work...maybe search youtube for this for some vidoes of them...
you do seem on the right track though...
some form of cool down is best but to be honest i don't do one but i should...
for cardio days, interval training and sprints are best...slow cardio is best for after wt workouts if you need to do it then
interval training is where you alternate slow runs with fast runs (or cyles etc)...start with 90secs as easy as you can go than go as hard as you can for 30secs...for sprints simply go to the oark and do 5 sets if 50m as fast as you can with 30 - 60secs rest btw them...make sure you do a thorough warm up before this not astatic stretching but dynamic flexibility work...maybe search youtube for this for some vidoes of them...
you do seem on the right track though...