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


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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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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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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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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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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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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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  • 7 months later...

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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  • 2 weeks later...

'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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