weights/ strength training and cardio on the same day good or bad?

[Sammy900]

Hellooo

I got chatting to someone the other day about my routine at the gym and was told never to do cardio (I run on the treadmill for about 30 mins non-stop..it kills me) and then weights on the same day and I should alternate cardio one day, weights another or at least run after weights if I must.

My ponderings are this...what about HIIT workouts then with weights? Thats a combo of both also my main aim is to shred some excess weight, slim down and tone up / fat burn - I don't want big muscles at all but definition and tone yes

Just wondering what the consensus is on here

Its all sorts of vast info on the internet

Thanks :D

Bubbles "I think cardio after a certain age makes women retain fat (especially belly fat) as it increases cortisol."

interesting. I will look into this.

I sometimes have worse insomnia after exercise due to becoming hyper - I wonder if this is linked?

You definitely need to have a good gap between doing energetic exercise and bed- it gives you a serotonin rush. If you can only fit it in just before bed have a nice long warm down after in some soft lighting- perhaps some bedtime yoga, or even just lying down quietly in savasana.

I always do ten to fifteen minutes of stretching/yoga at the end. It gets the parasympathetic nervous system going- sometimes you can get fight/flight adrenalin going doing vigorous exercise.

shearwater I've tried lunchtime, it seems to result in tiredness the rest of the day and hyperactivity around 9.

Morning just makes me crazy hungry all day. Maybe I should just skip anything that raises my heart rate that much.

Most of the serious runners I know do weights to help with their running. They usually do weights straight after their shorter runs and then stretch and just stretch after long runs. WHen I was marathon training that's what I did and it worked quite well as you're less tired after a short run. Maybe switch things round a bit and do 3 days of short cardio (30 mins) - you can mix it up so not all treadmill - and weights after and then look at one longer outside run building up to say an hour BUT use the Jeff Galloway walk run method (to keep you in the fat burn zone) and a stretch session afterwards. Running outdoors is lovely at this time of year now its not so hot.

How does doing weights help ppl run faster?

Because it builds strength and stamina. See the post above yours!

Cross training definitely helped when I was running, and training for races. But you also have to plenty of running to improve at running.

Weight training can help so much! Also useful to treat and prevent injuries too. Alongside hill training, intervals, long runs etc.

I used to have a real issue with my knees until I started targeted weight exercises, now I have no issues at all.

Also stretching...so important.

Its not ust about running faster either - if you're training to up the distance you can really take a pounding. Beginner marathon plans build to about 40 miles a week and more experienced ones slightly more.If you don't work at strength and conditioning alongside that you are asking for trouble....

Nothing on this thread has explained why doing weights would help runners.

however, when I googled I got these claims

"helps run use less energy and oxygen to run, so they can run faster for longer." : so the weights would mean able to run further and faster.

"improves key performance markers such as Vo2max, lactate threshold and running economy"

So the weights would mean able to run further (& maybe faster)

"your body doesn't fatigue as quickly during exercise. Runners with strong core muscles tend to have better form."

So the weights would mean able to run further (& maybe look better while you do it, if that's what "better form" means)

"strengthens muscles and joints, which can improve race times and decrease injury risk."

So that would mean run faster & have less risk of injury.

Those are some claims.

since I have messed up shoulders I can't do any of the lifting that involves arms, myself. For myself I should probably also avoid anything thru knees since history of patellar tendonitis, too. I don't care about running faster or further (for myself), anyway. I was just curious what the theory was.

Hmmm... I'm not sure about the vo2max claim. about weight training in people who are already regular runners so already have a good VO2max:

from
https://roguehealthandfitness.com/muscle-fitness/big-misconception-about-weight-lifting/

If the participants had a generally low VO2max initially, then they improved. But if they had generally good VO2max initially, no improvement was seen. And if you go to the original study, it seems to say that finding is true among both relatively young and relatively older participants.

Is this true about women and cortisol? I love my cardio…

I've no idea, @BonnieBe , but if you enjoy cardio, keep on doing it. The best exercise is the one you actually do 😄

Having said that, once I discovered weights I never looked back. Though I still do a fair bit of cardio.

I would find it difficult to put in a good session if I did both on the same day.

If I had to choose, I would do three weights sessions a week and just let the cardio fall where it may.

I do an hours gentle swim after weights.

I do love swimming. I think it’s great for toning. I also think walking is great if you incorporate some hills.

Of course it isn't.

I usually always end my work out with a relaxing swim- not speedy

So today I tried jogging on the treadmill for 15 mins then did weights then a 15 min walk/run on the treadmill to end - It worked really well I had loads more energy to put into my weights session and was t burned out - even with the run at the end I could’ve carried on

Brill - thanks for all the advice

Glad that worked and useful to know, thanks.