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Running after workouts, helping or hurting?
09-18-2012, 05:06 PM
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Running after workouts, helping or hurting?
Here is what my weight training used to be:
Mon: weights
Tues: weights
Wednesday: Rest
Thursday: weights
Friday: weights
Saturday: rest
Sunday: rest
I was typically just doing some form of 5/3/1 for weight training.
Now since I am going in a run at the end of the month I decided to start running way more, here is what it looks like.
Mon: Run 5k+
Tues: weights than run 1k+ directly after
Wed: rest
Thurs: weights than run 1k+ directly after
Fri: weights than run 1k+ directly after
Sat: rest
Sun: rest
Is all this running going to help or hurt my weight training?
Mon: weights
Tues: weights
Wednesday: Rest
Thursday: weights
Friday: weights
Saturday: rest
Sunday: rest
I was typically just doing some form of 5/3/1 for weight training.
Now since I am going in a run at the end of the month I decided to start running way more, here is what it looks like.
Mon: Run 5k+
Tues: weights than run 1k+ directly after
Wed: rest
Thurs: weights than run 1k+ directly after
Fri: weights than run 1k+ directly after
Sat: rest
Sun: rest
Is all this running going to help or hurt my weight training?
09-18-2012, 06:27 PM
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lifting weights will exhaust muscles, burn up calories and most importantly carbs. Doing cardio after a strenuous workout will target fat cells and make you more lean much faster. It's one of the best times to do cardio and gets one of the best results.
Cardio first thing in the morning when your body and stomach is completely empty is also a great time. Again, targest fat cells because there is nothing in the stomach to burn.
You could do lighter cardio on your rest days just to keep your metabolism pumping. On "weight" days, are you alternating your routine?
mon: back + bi (cardio)
tues: chest + tri (cardio)
wed:
thurs: legs + shoulders (cardio)
fri: repeat monday's routine (cardio)
sat stronger cardio
sun
mon: chest + bi (switch group combo) - the following week do legs then upper body the next day
tues: back + tri (switch group combo)
Cardio first thing in the morning when your body and stomach is completely empty is also a great time. Again, targest fat cells because there is nothing in the stomach to burn.
You could do lighter cardio on your rest days just to keep your metabolism pumping. On "weight" days, are you alternating your routine?
mon: back + bi (cardio)
tues: chest + tri (cardio)
wed:
thurs: legs + shoulders (cardio)
fri: repeat monday's routine (cardio)
sat stronger cardio
sun
mon: chest + bi (switch group combo) - the following week do legs then upper body the next day
tues: back + tri (switch group combo)
09-19-2012, 04:26 AM
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Cardio is excellent after any muscle workout!
I like this routine and has seemed to work for me after doing a few weeks of the routine Majik posted.
mon: chest + back + bi (workout #1) (cardio)
tues: shoulder + traps + tri (workout #1) (cardio)
wed: Legs (cardio low impact or swim)
thurs: chest + back + bi (workout #2) (cardio)
fri: shoulder + traps + tri (workout #2) (cardio)
sat: Low impact cardio or walk
sun: Rest
This either works for low weight high rep or high weight low reps. For workouts use one with only free weights or bumbells to build stabilizer muscles and the second can be machines or cables to focus on form and specific areas.
on the weekend take time to relax the body and enjoy life.
I like this routine and has seemed to work for me after doing a few weeks of the routine Majik posted.
mon: chest + back + bi (workout #1) (cardio)
tues: shoulder + traps + tri (workout #1) (cardio)
wed: Legs (cardio low impact or swim)
thurs: chest + back + bi (workout #2) (cardio)
fri: shoulder + traps + tri (workout #2) (cardio)
sat: Low impact cardio or walk
sun: Rest
This either works for low weight high rep or high weight low reps. For workouts use one with only free weights or bumbells to build stabilizer muscles and the second can be machines or cables to focus on form and specific areas.
on the weekend take time to relax the body and enjoy life.
09-19-2012, 07:13 AM
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I think your plan looks good. Running might affect your recovery a bit, so it's a good idea to switch to 3 weightlifting days/week. If you're doing 5/3/1 I assume you are doing squats and deadlifts. My worry would be quads never having some time to recover. Maybe drop the run in the day following squat day. Also, if squat day is Tue maybe move the run on Sunday rather than Monday.