KatimaDanny Posted August 3, 2010 Share Posted August 3, 2010 I weight lift on mon, wed, fridand run on tue, thur, sat,sun I rest Mon: 45min - 1 hrchest, biceps, triceps Tue: 30 min running wed:45 min - 1hr Legs Thur: 30 min running Fri: 45min - 1hrBack, 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. Link to comment Share on other sites More sharing options...
Strategist Posted August 8, 2010 Share Posted August 8, 2010 Looks well planned to me . Link to comment Share on other sites More sharing options...
Jason X Posted August 8, 2010 Share Posted August 8, 2010 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. Link to comment Share on other sites More sharing options...
VEGETA Posted August 8, 2010 Share Posted August 8, 2010 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! Link to comment Share on other sites More sharing options...
Paige Posted August 9, 2010 Share Posted August 9, 2010 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. Link to comment Share on other sites More sharing options...
KatimaDanny Posted August 9, 2010 Author Share Posted August 9, 2010 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? Link to comment Share on other sites More sharing options...
Jason X Posted August 10, 2010 Share Posted August 10, 2010 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) Link to comment Share on other sites More sharing options...
vegancraze Posted August 10, 2010 Share Posted August 10, 2010 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) Link to comment Share on other sites More sharing options...
Jason X Posted August 10, 2010 Share Posted August 10, 2010 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) Link to comment Share on other sites More sharing options...
woozl Posted August 11, 2010 Share Posted August 11, 2010 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? Link to comment Share on other sites More sharing options...
KatimaDanny Posted August 12, 2010 Author Share Posted August 12, 2010 Ok...thanks. One more question though, what is wrong with just running normally for cardio with out the intervals? Link to comment Share on other sites More sharing options...
Jason X Posted August 12, 2010 Share Posted August 12, 2010 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. Link to comment Share on other sites More sharing options...
TFrasier73 Posted August 13, 2010 Share Posted August 13, 2010 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. Link to comment Share on other sites More sharing options...
vegan_4_life Posted April 9, 2011 Share Posted April 9, 2011 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. Link to comment Share on other sites More sharing options...
Tarz Posted April 17, 2011 Share Posted April 17, 2011 '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. Link to comment Share on other sites More sharing options...
MaryStella Posted April 17, 2011 Share Posted April 17, 2011 I agree on the interval just vary them up a bit. One day do short sprints, another day longer sprints, another workout do hill repeats. Another time do 1 mile all out, or even father like a 5k. have fun! Plan looks fine to me otherwise! Link to comment Share on other sites More sharing options...
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