Workout Guys, quick question

[RSBro]

I bought a treadmill two weeks ago and finally am having time to use it daily-

I love it. Cost a decent bit, but totally worth it as I feel bad when I don't use it BECAUSE I bought it!

 

Anyways, I run every day, but have my brother's old Total Gym (Thank YOU, Chuck Norris! ) that I do Sun/Tues/Thurs.

 

Is it better to run first, and then exercise, or exercise and then run, or does it make any difference? I do about 30-40 mins of solid work on the T.G.

[WillPlay4food]

Personally I've always run (I do elliptical though) before lifting because it gets the blood pumping. What I normally do is light stretching -- 5 minute warmup run -- heavier stretching -- lifting -- cool down stretch.

[guitargod0dmw]

I always ran first...then did my lifting. The key is to keep your heart rate up if you're looking to lose weight/get tone.

 

It also helped me that I was a framing carpenter during the day...so I basically worked out from when I woke up til I went to bed...I was in shape!!! Ask the wife...

[RSBro]

Good deal.

I do 30 mins on the treadmill with varying workouts (cool features on this one!) and then do the exercise after, so I'll stick with it.

 

Thanks guys.

[justinbass]

I've read very convincing, scientifically backed articles that say to run-then-lift, and others that say lift-then-run.

 

My thoughts are that if you run first you'll be more warmed up, and thus less likely to get injured lifting. But I am no expert. It's just what I do because it feels natural.

 

Have fun!

[takeout]

1. Don't run every day, and don't run on a strength day. Alternate with your strength workouts (i.e. MWF run, TRS lift).

 

2. Exception: run for about five minutes on strength days, for a warm-up. Alternately, buy a jump-rope and do that for five minutes. Kinda like what WillPlay already said.

 

Go hard on every workout. Don't "jog"; run, even if it means a shorter workout (hint: try the "hills" program on your treadmill). Don't lift light for "tone"; lift heavy for strength and fat burning. "Tone" is the meaningless buzzword of Jazzercizing housewives.

[RSBro]

1. Don't run every day, and don't run on a strength day. Alternate with your strength workouts (i.e. MWF run, TRS lift). 2. Exception: run for about five minutes on strength days, for a warm-up. Alternately, buy a jump-rope and do that for five minutes. Kinda like what WillPlay already said. Go hard on every workout. Don't "jog"; run , even if it means a shorter workout (hint: try the "hills" program on your treadmill). Don't lift light for "tone"; lift heavy for strength and fat burning. "Tone" is the meaningless buzzword of Jazzercizing housewives.

 

Any reason not to run? I guess I just like doing it, so I don't mind it. Most people I know run every day and lift also, those that exercise at least.

 

And I'm trying to get up to where I can actually run the whole time, but I'm not there yet. I haven't done aerobic exercises honestly in about 3 years, besides some lifting and basketball here and there, but not like this. I have programs that work 300, 400, 500 and 600 calories for you, based on weight, that speeds up, speeds down, inclines up and down, all automatically, so that's where I am right now. It's also got 5K and 10K trainers on there, so that's my ultimate goal.

 

Also, I have my T.G. on the highest possible incline to get max results, with that machine. Once I get some strength back, I'll look at getting something better, or actually just going to the gym w/ free weights, although I hate working out at the gym by myself.

[rikshaw]

 

Any reason not to run?

 

 

 

it is good for your body to have some recovery time. one or two days a week should be enough. you can become a streaker after running for a while.

[rummy]

Yeah. Running is rough on your knee joints. It's a high impact work out.

[RSBro]

 

it is good for your body to have some recovery time. one or two days a week should be enough. you can become a streaker after running for a while.

 

 

I don't do anything Fri or Sat, usually. And only sometimes on Sun nights.

[takeout]

 

Any reason not to run? I guess I just like doing it, so I don't mind it. Most people I know run every day and lift also, those that exercise at least.

When you get to the point where you're lifting heavier and heavier weights, do you want to use up all your energy on the treadmill before hoisting a heavy dumbbell/barbell over your head? Exactly.

 

If you really want to run on lifting days, do a short warm-up, then lift, then hop back on the treadmill for distance. There are metabolic reasons for doing this as well, but I won't bore you.

[RSBro]

 

When you get to the point where you're lifting heavier and heavier weights, do you want to use up all your energy on the treadmill before hoisting a heavy dumbbell/barbell over your head? Exactly. If you really want to run on lifting days, do a short warm-up, then lift, then hop back on the treadmill for distance. There are metabolic reasons for doing this as well, but I won't bore you.

 

 

No expand if you can. I'm genuinely interested and want to maximize every minute I spend exercising, so any tips from experience are more than welcome.

[willsellout]

It really depends on your goals. Lose fat/weight? Or Gain muscle? IF your goal is to lose you should do more cardio and it doesn't really matter which you do when. If you want to make gains in muscle mass you want to do a quick warmup of 5 mins then do your weight training and then do cardio. It's fairly well known that cardio before your lifts decreases your ability to lift...your body only has so much energy to burn and if you blow it on cardio, you won't have it for the weights. You won't see the gains your are looking for because you aren't physically able to give it everything you have.

 

 

Dan

[RSBro]

 

It really depends on your goals. Lose fat/weight? Or Gain muscle? IF your goal is to lose you should do more cardio and it doesn't really matter which you do when. If you want to make gains in muscle mass you want to do a quick warmup of 5 mins then do your weight training and then do cardio. It's fairly well known that cardio before your lifts decreases your ability to lift...your body only has so much energy to burn and if you blow it on cardio, you won't have it for the weights. You won't see the gains your are looking for because you aren't physically able to give it everything you have. Dan

 

 

I want to lose. I've tried the gaining thing, and it's too much to keep up, at least for me and my schedule.

[takeout]

 

No expand if you can. I'm genuinely interested and want to maximize every minute I spend exercising, so any tips from experience are more than welcome.

Simply put: running after lifting reduces catabolism (your body eats its own muscle tissue for fuel) compared to the reverse. I assume your goal is not to lose lean muscle.

 

Also make sure you're getting protein in you within 30 minutes (preferably less) after lifting. Again, nipping catabolism in the bud. I always keep a sports bottle in my gym bag with some whey powder in it; I just fill it with water from the fountain at the gym on my way out.

[takeout]

 

IF your goal is to lose you should do more cardio and it doesn't really matter which you do when.

Not really true, Dan. Building lean mass acts as the body's best fat-burning engine. Lean muscle even burns fat while you're at rest, and the elevated fat-burning response post-lifting can last as long as 48 hours. The same effect from running barely lasts an hour post-workout.

 

Depending on how one puts together their sets and reps, this does not necessarily mean bulkiness - one can have muscle density and strength without becoming an inflated meathead.

[RSBro]

Simply put: running after lifting reduces catabolism (your body eats its own muscle tissue for fuel) compared to the reverse. I assume your goal is not to lose lean muscle. Also make sure you're getting protein in you within 30 minutes (preferably less) after lifting. Again, nipping catabolism in the bud. I always keep a sports bottle in my gym bag with some whey powder in it; I just fill it with water from the fountain at the gym on my way out.

 

You got me on the double negative there-

 

So running after lifting is not the way to go. I do the opposite as was said, so I guess I'm ok.

But I'll start doing less running on workout days.

 

And I haven't started on supplements yet, but need to. What type/brand do you use?

[willsellout]

 

I want to lose. I've tried the gaining thing, and it's too much to keep up, at least for me and my schedule.

 

 

If your are looking at losing weight then it doesn't really matter...but remember muscle burns calories 24 hours a day. With lifting you won't immediately see a tremendous amount of weight loss but you will notice your clothes fitting better and you will see the fat come off. Since I started reigning in on my workout diet routine I've lost 3 inches off my waist and about 5 other inches around various body parts.

 

I personally don't do cardio on days I lift. I want to give my lifting workout all I have and I won't if I know I have to go running. I work out 6 days a week...3 days are cardio 3 days are lifting. I feel it gives me the balance I want and the rest my body needs after my lifting workouts.

 

 

Dan

[takeout]

You got me on the double negative there- So running after lifting is not the way to go. I do the opposite as was said, so I guess I'm ok. But I'll start doing less running on workout days.

No, no... do run after your lifting, not before (except for a warm-up). Sorry - I might not have stated that very clearly.

 

And I haven't started on supplements yet, but need to. What type/brand do you use?

I'm not super picky about it. GNC makes a 24-hour blend that has fast-, medium-, and slow-digesting protein all blended up. the fast stuff helps you immediately post-workout, then the other stuff keeps feeding your muscles throughout the day. It's not terribly expensive, and also mixes fairly easily. The EAS stuff at Costco? Not so much. Trust me.

 

If you're not taking a good multivitamin, start. I also throw down a handful of fish oil caps and flaxseed oil caps every day (the Omega-3's are good for inflammation). Find the fish oil caps with "enteric" on the label. They're coated so as not to digest in your stomach, but in your lower GI. That way you're not burping up fish all day...

[Bassius]

I bought a treadmill two weeks ago and finally am having time to use it daily- I love it. Cost a decent bit, but totally worth it as I feel bad when I don't use it BECAUSE I bought it! Anyways, I run every day, but have my brother's old Total Gym (Thank YOU, Chuck Norris! ) that I do Sun/Tues/Thurs. Is it better to run first, and then exercise, or exercise and then run, or does it make any difference? I do about 30-40 mins of solid work on the T.G.

 

i have a personal trainer

 

he's advised me to lift then run...dont have time now to explain why...but it is better

[RSBro]

No, no... do run after your lifting, not before (except for a warm-up). Sorry - I might not have stated that very clearly. I'm not super picky about it. GNC makes a 24-hour blend that has fast-, medium-, and slow-digesting protein all blended up. the fast stuff helps you immediately post-workout, then the other stuff keeps feeding your muscles throughout the day. It's not terribly expensive, and also mixes fairly easily. The EAS stuff at Costco? Not so much. Trust me. If you're not taking a good multivitamin, start. I also throw down a handful of fish oil caps and flaxseed oil caps every day (the Omega-3's are good for inflammation). Find the fish oil caps with "enteric" on the label. They're coated so as not to digest in your stomach, but in your lower GI. That way you're not burping up fish all day...

 

Know what that stuff from GNC is called, specifically? I have one right next door so will check it out during lunch probably.

 

 

Ok ok, I'm clear now.

 

Thanks for the tips. I'll report back sometime and see how it's working out fo rme.

[willsellout]

 

Not really true, Dan. Building lean mass acts as the body's best fat-burning engine. Lean muscle even burns fat while you're at rest, and the elevated fat-burning response post-lifting can last as long as 48 hours. The same effect from running barely lasts an hour post-workout. Depending on how one puts together their sets and reps, this does not necessarily mean bulkiness - one can have muscle density and strength without becoming an inflated meathead.

 

 

Sure, but he will still gain muscle either way and burn fat either way. The only real reason for lifting first is so you can give your muscles all your energy..not much else is scientifically proven although there are a bunch of theories out there.

 

I can't tell you how many times I hear the post lift workout thing...and it's a bunch of crap. They say you burn more calories longer after a lift than you do with cardio which has been all but proven innaccurate. It's such a minute amount as to be negligible..I mean we are talking a hundred calories more ir that. It's just another theory in a long line of theories.

 

My advice is common sense..he's looking to lose weight. As long as he works out it doesn't matter, he will lose weight and gain muscle no matter which he does first. If he gets serious about either aspect of the training then he should switch it around to facilitate his goals.

 

As far as supplements I would say you should have two things; Protein, and multi-vitamin. Fish oils are also a good idea if your diet isn't in tact. Although you can avoid all supplements if you have a good diet. If you ever decide to gain muscle you will need a good protein powder. All other supplements are try at your own risk. Over half of them don't do anything, and half of that number won't have any affect on you so I would say don't waste your time with anything other than a Good multi and some protein power (maybe)

 

 

Dan

[willsellout]

Here's an excerpt from one article I've found..I think it states both sides equally well and clears up the "48 hour myth".

 

"Q: Is it true that your body continues to burn extra calories for 12 hours after you've worked out?"

 

A: "Yes. "After vigorous exercise, we've seen caloric expenditure increase for up to 48 hours," says exercise physiologist Tom R. Thomas, Ph.D., director of the exercise physiology program at the University of Missouri in Columbia. The longer and harder you work out, the greater the post-workout metabolism increase and the longer it lasts. Subjects in Thomas' research burned 600-700 calories during one hour of running at about 80 percent of their maximum heart rate. During the next 48 hours, they burned about 15 percent more calories -- 90-105 extra -- than they otherwise would have. About 75 percent of the post-workout metabolism increase occurs in the first 1 2 hours after exercise, according to Thomas.

Weight training does not appear to offer as significant a post-workout metabolism increase as intense aerobic exercise, Thomas says, probably because of the rest between sets. A number of studies suggest that, after a 45-minute weight-training session -- three sets of 10 reps per exercise -- resting metabolic rate is increased for 60-90 minutes, burning an extra 20-50 calories. However, keep in mind that strength training is an excellent way to boost your resting metabolic rate (the number of calories your body burns at rest). While aerobics appears to offer more of a post-workout spike in metabolism, strength training enables you to develop muscle mass, which, in turn, increases metabolism overall."

 

 

 

Dan

[Goofball Jones]

Bah...all this running and lifting and lifting and running. Just have a beer and some pizza and lay down on that nice, comfy couch and watch a few hours of TV.

 

Come on, you know you want to. You can work out tomorrow....or the next day.

[willsellout]

 

Bah...all this running and lifting and lifting and running. Just have a beer and some pizza and lay down on that nice, comfy couch and watch a few hours of TV. Come on, you know you want to. You can work out tomorrow....or the next day.

 

 

I workout so that I can enjoy all the beer and food I want and still remain relatively attractive:D

 

 

Dan