weight lifting/ running/ Am I doing more harm than good?

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KatimaDanny
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weight lifting/ running/ Am I doing more harm than good?

#1 Postby KatimaDanny » Tue Aug 03, 2010 5:56 pm

I weight lift on mon, wed, frid
and run on tue, thur, sat,
sun I rest

Mon: 45min - 1 hr
chest, biceps, triceps

Tue: 30 min running

wed:45 min - 1hr
Legs

Thur: 30 min running

Fri: 45min - 1hr
Back, shoulders

Sat: 30 min running
+ lower back and ab exercises

Sun: rest

Do you think this is over training the muscles? My goal is to build muscle, but get good cardio at the same time.

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Re: weight lifting/ running/ Am I doing more harm than good?

#2 Postby Strategist » Sun Aug 08, 2010 10:55 am

Looks well planned to me .
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Jason X
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Re: weight lifting/ running/ Am I doing more harm than good?

#3 Postby Jason X » Sun Aug 08, 2010 11:04 am

same, as long as youre not long distance running you should be fine.

Keep it around 30-45 minutes at a shot on non lift days and youll be ok. just eat enough to compensate.

and remember, jogging is silly. run intervals.
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Re: weight lifting/ running/ Am I doing more harm than good?

#4 Postby VEGETA » Sun Aug 08, 2010 11:54 am

Yes i agree to Jason X, run intervals and ditch the cardio.
By the way the cardio will slow down your progress in muscle building so - intervals for the world!
Use it or lose it!

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Re: weight lifting/ running/ Am I doing more harm than good?

#5 Postby Paige » Mon Aug 09, 2010 3:11 pm

That doesn't look like overtraining to me at all. If you are going to weight train and do cardio on the same day, make sure to do cardio after your weight training.

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Re: weight lifting/ running/ Am I doing more harm than good?

#6 Postby KatimaDanny » Mon Aug 09, 2010 5:18 pm

VEGETA wrote:Yes i agree to Jason X, run intervals and ditch the cardio.
By the way the cardio will slow down your progress in muscle building so - intervals for the world!


What do you guys mean by Intervals?

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Re: weight lifting/ running/ Am I doing more harm than good?

#7 Postby Jason X » Mon Aug 09, 2010 10:34 pm

Go for a jog, but at set times sprint as hard as you can for a couple seconds (10-30) slow jog to recover until the next time you're ready to sprint.

repeat until you can't move.


jog jog jog jog jog sprint sprint sprint jog jog jog jog jog jog jog jog jog sprint sprint jog jog (etc)
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Re: weight lifting/ running/ Am I doing more harm than good?

#8 Postby vegancraze » Tue Aug 10, 2010 2:19 am

Jason X wrote:Go for a jog, but at set times sprint as hard as you can for a couple seconds (10-30) slow jog to recover until the next time you're ready to sprint.

repeat until you can't move.


jog jog jog jog jog sprint sprint sprint jog jog jog jog jog jog jog jog jog sprint sprint jog jog (etc)


Like 10 seconds sprints + 1 minute jog? (repeat)

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Re: weight lifting/ running/ Am I doing more harm than good?

#9 Postby Jason X » Tue Aug 10, 2010 9:40 am

Start with that, then modify by feel. If you can sprint longer, do it, recover shorter, great. If you need more time, add a few seconds to recovery.

Its more of an art than a science (for beginners)
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Re: weight lifting/ running/ Am I doing more harm than good?

#10 Postby woozl » Wed Aug 11, 2010 1:16 pm

By the way the cardio will slow down your progress in muscle building so - intervals for the world!


did i understand that right:
cardio is not too good, if you want to gain muscle?
but if you do it, intervals are the better choice?

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Re: weight lifting/ running/ Am I doing more harm than good?

#11 Postby KatimaDanny » Wed Aug 11, 2010 8:17 pm

Ok...thanks. One more question though,

what is wrong with just running normally for cardio with out the intervals?

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Re: weight lifting/ running/ Am I doing more harm than good?

#12 Postby Jason X » Wed Aug 11, 2010 10:19 pm

it's a waste of time.

No, not really, but it's boring, and it's a waste of perfectly good calories. You aren't shocking your system as you would with intervals, and, unless your training for a long distance event, it's pointless.

That said, if you really enjoy it and don't care, then feel free. Do what you enjoy.

Intervals still work the anaerobic system. This is good. general "jogging" doesn't do much but raise your heart rate a little.

that's the NON-scientific version.
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Re: weight lifting/ running/ Am I doing more harm than good?

#13 Postby TFrasier73 » Fri Aug 13, 2010 1:39 pm

I agree, intervals are much better rather than steady state cardio. If you notice you are getting too lean, cut back on the cardio and up the weights. I do about 45 minutes on non-lifting days. On lifting days, I do weights first, then cardio, about 20-30 minutes.
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Re: weight lifting/ running/ Am I doing more harm than good?

#14 Postby vegan_4_life » Sat Apr 09, 2011 1:33 pm

A study published this month showed that high intensity cardio work shows a much better return for the time invested compared to moderate exercise. The group doing the moderate intensity workout spent 6 times as much time as the high intensity group yet both showed similar improvements in cardiovascular fitness, blood pressure and other health indicators. FWIW - the high intensity group also expended one fifth of the number of calories! It's only one study but I suspect it's close to the mark.
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Re: weight lifting/ running/ Am I doing more harm than good?

#15 Postby Tarz » Sun Apr 17, 2011 4:16 pm

'Normal' running is a good cardio workout, and sufficient.

Interval running may be even better still, but who wants to interval train every time they go running.... I would find a in-effect constant stop and start boring. Even for shorter runs it is much more enjoyable to run at a constant pace and to monitor your progress as your times come down and your distances get longer. You wouldn't get that with continous interval training.
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