I work out 3 times a week – Monday, Wednesday, Friday – been doing it for years. I first use free weights and machines for muscle building and strength training, and then finish with a 37 minute cardio session on the stationary bike, which leaves me tired and drenched with sweat (which is why I do it last).
The gym trainer told me that finishing with the cardio session somewhat defeats the weight training session. He contends that cortisols released by the cardio workout attack some of the protein substances needed to build or rebuild the muscles worked with the lifting exercises. Or something like that. He suggested that I do the cardio and lifting on separate days, but I’d really like to do it all in the 3 days.
Can any exercise/PE dopers confirm or refute this contention (with cites if possible)?
Well, cardio can contribute to muscle catabolism, so you may be working at cross purposes (ha!) to some extent. Having said that, I’ve nearly always combined cardio and weights in single sessions and I’ve found it easy enough to make gains in strength and endurance. TBH, I don’t think that catabolism is really an issue unless you are cranking out some serious ultramarathon training while simultaneously trying to look like Mr Concrete.
Apparently, supplementing with amino acids might be useful in reducing catabolism.
Cortisol does start showing up after about 60 minutes of exercise, but that’s no matter what you’re doing. And there’s some question as to how big an effect it has.
Anyway, it is a good idea to keep your workouts short and sweet.
I always like to refer back to the book Body for Life for pointers on working out.
They suggest doing cardio along with workouts. Doing them before or afterwards is dependent on cardio vs. weight training goals.
I never did cardio for 37 minutes but usually 30. Until I changed to the 20 minute cardio workout described in the book in which you do 4 “5 minute” cardio sets in which you go from a moderate level for 2 minutes, to a high level for another 2 minutes, to a intense level for 1 minute and then repeat 3 times.
It leaves me much more worn out and winded than going at a moderate level for 40 minutes.
The book sells everywhere for $25, but I found 4 copies at a used book store for $8 each. It’s got a lot of great info on training and nutrition even if you aren’t goint to follow their plan to a “T”.
You should choose a routine that you can actually stick with. If it’s better to alternate days on cardio/weights, but you’ll end up missing workouts because it’s too complicated or you just don’t have time, then what good is it?