Balancing weights and cardio

[FoxRedPuppy]

I used to be a runner, was even training for a marathon until some health issues. I’ve started doing strength training, currently doing Caroline Girvan Iron series. I love it, but I can seem to get the motivation to run as well!

I assume I need to do some cardio as well as weights. I do walk every day (have a dog so 1-2 hours every day). But not sure that is enough.

my plan this morning was day 9 or Iron series and then a run. But I can make myself go 😂.

What should the balance be? (I’m mid 40s if that makes a difference)

There are lots of people who just lift, and they're very fit. But they lift really heavy, and do the classic compound lifts with a barbell generally - so you can lift a lot heavier than Caroline Girvan's routines. Squat, deadlift, and benchpress - where you're not limited by your grip, so you get to lifting weights near to, or even equivalent to your body weight.

The 10,000 steps per day is good - maybe aim for 15,000? (that's my target)

But recently "hybrid" has become fashionable, particularly training for things like a Hyrox race, or the Deadly Dozen.

My training sessions tend to be strength (I lift heavy) then metcon (like HIIT, I suppose, but a lot more functional stuff eg plyo box jumps) - 30 minutes each, 3-4 times a week. But it took a long time to get so fit that I can manage that. And it's not all running: SkiErg, assault bike, rower, dumbbell thrusters, burpees - a lot of moving around.

If you wanted to get running again, I'd do it on the days you aren't lifting. And I'd be looking at just how heavy I could lift - just doing mostly accessory lifts with dumbbells won't get you the heart fitness you're looking for, I don't think - but 4 sets of 4 reps of barbell squats at near to bodyweight will. My deadlifts last week were did 3 sets of 2 reps at 100 kilos with 2 mins recovery between sets. I was out of breath & quite tired after just those 6 reps! That's the training effect.

With just 15k & 10k dumbbells (as in Girvan's Iron day 9) it's going to be pretty aerobic, though.

Thanks, that’s really useful. CG Iron series is supposed to be 5 days a week! But I haven’t always managed that. Maybe I cut down and do cardio. I always loved running, not sure why I’ve fallen out with it!

I’m only using 5kg weights at the moment (and occasionally 3kg!) I can’t ever see myself being able to use 10kg!

I have to increase gradually and may never be able to lift very heavy as I have an issue with my heart (that’s what stopped the marathon). But I like the strength and toning element.

Probably just need to force myself to run again.

I Might try 3-4 weights workouts a week and 2-3 runs. Exercise everyday is challenging for me as I have super thick hair that takes ages to dry and doesn’t like being washed much.

I’ve got the same dilemma but older. Running won out for me as I like the aerobic fitness it gives me. Weight train and Pilates around that

Strength training 3 times a week is plenty. For perspective I do 4 but compete in a strength sport so you don’t need to equal that.

You don’t need to wash your hair each time - proper strength training isn’t a particularly sweaty thing. The Caroline Girvan stuff is more sweaty as it’s not pure strength so has cardio in there too. You’ll get more out of slower steadier heavier and less sweaty compounds (movements that use more of your body eg squat, bench, deadlift).

Assume you have a squat rack? Pls can you share what sort of weights sessions you do? Am really interested.

Thanks. Yeah I don’t always have to wash my hair. My longer term plan in the new year is to get a personal trainer to help put a plan together for me, so it is more just strength. If that makes sense.

I’m just waiting for the expensive months before Christmas to get out of the way!

That sounds perfect. Personal trainers are great,

Try Fuel or one of the Epic series. I love Epic Endgame. Most of Caroline’s series are 5 days of Caroline, one rest day and one active rest day. You can choose to lift heavier weights if you’re able, you don’t have to match Carolone.

At The moment I’ve built up from 2kg to 5kg weights! I’d be over the moon if I managed to match her 😂

@Peoplearebloodyidiots There are some really good programs out there for heavy lifting training. SBTD (stronger by the day) is a relatively cheap app which has 12 week programs. If you go on the website they have a ‘before the barbell’ program which eases you up to proper lifting. You are likely to need access to a gym though just for the range of equipment/weights you’ll need to use. Ladder is also a really good lifting program with in ear coaching/videos but may be a bit full on to start (pull ups etc).

Thank you for that I will take a look.

I alternate because I feel that both are so good for you.

So, one week I will do a run on Tuesday, Thursday and Sat and then Friday and Sunday I will lift for example. I find a run on my days in between weights also eases any DOMS nicely

I really rate Stronger by the Day. MegSquats (the woman who programmes it) knows what she's talking about. She was a CrossFit expert, then a champion powerlifter and now does all round feel-good feel strong sort of stuff, but her emphasis is always on lifting very heavy weights.

I subscribe to SBTD (but in no way affiliated!) as my go-to programme when I'm travelling or my PT is away, and I can't get to regular PT sessions.

And @RayKray is right - 3 sessions a week is fine if you're going heavy. And women need to lift heavy weights to maintain muscle mass once we're in our 40s. You also need to do a bit of high impact work like jumping, to keep bone density good.

I love being strong - I just picked up 106 kilos the other day - a new deadlift PB for me. I started this kind of training 7 years ago, when I was 58, and had never used a barbell before (although I'd done lots of other stuff - mostly classical & contemporary dance & aerobics). It's been almost life-changing!

I’m not allowed to lift very heavy due to my heart. And so far I’ve only managed to get to 2 x 5kg dumbbells. So unlikely I will ever lift very heavy 😂

I’ve had 3 heart attacks in the last 5 years- not the normal kind, caused by spontaneous coronary artery dissection. My artery wall tears and blocks which causes a heart attack. I’m allowed to run again, but not to exhaustion training (so no more marathons) and do strength and resistance training, but not lift heavy weights. I’m also not allowed to do anything isometric exercises like planks, yoga or Pilates.

So I’m doing what I can within those limits!

@FoxRedPuppy

just for info you understand, medically

many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000,"

@FoxRedPuppycurious why Pilates is contraindicated

Because of the isometric exercises. You hold in positions that cause strain.

I do much more than that a day, with walking the dog etc. I also hike at weekends and then it’s often 20k.

On weights days, I can usually get away with a body wash and not do my hair - the slick back look is in fashion which is very helpful so I scrape it back into a high bun with gel.

@FoxRedPuppygenuinely curious as I love Pilates and think of it as gentle - does it put strain on your heart or is it the veins

All I know is my consultant said no planks, yoga and some Pilates moves. It’s where you hold your body in a static position. Presumably it puts strain on the arteries, and mine a prone to tearing.

I think you need to see an expert in exercise for people with your condition. A specialist physiotherapist?

There aren’t any. There are only two consultant specialists in the UK! It’s pretty rare, or underdiagnosed. It mostly happens to women aged 40-60. So like many things it’s under researched.

I don’t need a specialist to tell me what balance of cardio and weights to do. I’m not anxious about exercise, or about my heart. They don’t know what causes it, only some correlation at this point. It’s very unlikely to happen again, but if it does, then it does.