心脏在重量训练前后？

Hi, I’d been reading your fitness blog for sometime. I came to know it through PPS. Thanks for the informative materials. I learn a lot from it.

I’m also a fan to fitness. My goal is more towards burning fat, calories and carbs. Therefore I do at least 45-55 minutes of cardio (exclude 10 minutes warm up) and 20-30 minutes of resistant and abs crunches, by that time I’m already tired. Usually my abs crunches exercise suffered coz I’ll always leave it last as it’s very difficult!

I have a question: I’d a friend who told me:

“fat burning only happens after 20 minutes of exercise so don’t waste up all energy in the first 20 minutes.”

I’m wondering is that true? Since then I spit my resistant training into half. I do resistant after 10 minutes warming up. Then back to cardio, then back to resistant after cardio. Sometimes I do a switch as people told me muscle can get use to routines so do switch to do something different once awhile. Is it true?

I just want to tone up muscles. Burning up calories are more important to me, so I guess it’s a good idea to start off with cardio 1st and use my effort to maximum in cardiovascular exercises?

Interesting…

Yep, I’m in the school of thought of doing cardio, weight training and light cardio after that. (^ ^)

Somehow, if I am pressed for time, I’ll do light cardio first, weight training and then more intense cardio after. Aside from the fact that I’ll be dead tired after all that, would it be good?

I’ve tried doin weight training first, that is, go for my body pump class… and after that go for cardio, for example, bodystep class. My performance was not tat good as I dun feel I have enough energy during the pump class (although I did warm-up). But if I do cardio follow by weight training, it was much better. I think it’s up to individual. You need to find out what’s best for your body to maximise your workout … =)

Hmm. I’ve tried all three different type of training. Tried and true, I believed that different workout school are based on our own priority. Don’t forget your priority, and keep your workout in moderation, meaning that you shouldn’t strain too much on weight lifting alone if you want to do cardios for fat burning.

I would choose to do weight lifting first, since that building strong muscle is my main priority, only then I’ll finish the workout with 40mins to 60mins of light cardio. If I know that I’m energetic enough or I’m on supplements, I’ll go for a quick 20mins of really high intensity cardio. In addition to the differences between high intensity and low intensity workout, a survey made in the States and resulted that higher intensity workouts will benefit more than lower intensity workouts. I have tried, and believe me, hard work is the real deal here.

I’ve done three different cardio for 60mins on one day, just to find out the best solution of how my body works. I started with fast-paced walking for 5mins, then continued with running for 15mins, cycling for another 15, a fast-paced cycling for the next 5mins and cross-running for the remaining 20. Then I realized that I have low stamina, so I’ll workout on swimming (Swimming is a good deal to keep fit and burn fat, since you workout every inch of your muscles) or a short-time-high-intensity cardio.

I do know that I have part of the strength of a bull, so I’ll go for higher intensity on lifting weights.

It’s true as what Lisan’s friend said about fat burning, but you must know this; the moment your heartbeat increases, fat burning is already at work. Chemicals are released from our fat, muscles and organs, as hormones are released into our bloodstream to help us workout our body. So back to the basic. It depends how high the level of intensity of workout that you’re on. If you start with higher intensity, the chemicals and hormones works better, if you start on lower intensity, then it’ll take a longer time to come to the same result.

Metabolism ratio also plays a big role when it comes to fat burning or having the bull’s energy during workout. Scientists in Canada made a successful research that fat does help you a lot since it is part of the energy fuel to boost your metabolism rate. Hence, use up that good stock of energy for your muscle to do a great deal of high intensity workout in a shorter period of time. It doesn’t matter what workout, lifting weights or cardio.

I would also want to share a good sense of my results in bulking up my legs, yet I don’t do focus on leg muscles at all. We tend to use up more energy from our legs while doing cardiovascular workouts, as our muscles on our legs works out it’s best. I’ve been working out through high intensity cardios, and to my amazements, my legs has only less than 10% of fats, let alone that I’ve seen improvements as to the growth of the muscles of my calf and my thighs.

So it’s all down to the basic, so these are my priorities :-

[For priorities on my muscles]

If I’m less energetic and I want to focus on my muscles, I would do a long-period-low-intensity weight lifting. If I’m energetic, I’ll do both a short-time-high-intensity weight lifting and finish it off with a short-time-high-intensity cardio.

[For priorities on fat-burning]

If I’m less energetic I’ll choose the short-time-high-intensity weight lifting alone. Get to know this, higher intensity workouts works better as the chemicals and hormones released into our bloodstream works better than lower intensity workouts itself. This is for real. It’s the same theory if you want to earn more money, then you have to work harder. If you want to work smarter, learn about your bodily functions and learn about good, healthy diets and supplements that gives you a positive side-effects.

For those of you who are into fitness, bodybuilding & fat-burning, I would like to suggest that you get the latest copy of MUSCLE DEVELOPMENT. It’s one hell of the best and thickest magazine in the market, and you’ll definitely find the best answers if you’re in doubts, concerning of how bodily chemical & hormones works to the art of muscle building. This magazine also helps you to motivate yourself, as you’ll definitely find answers of what you’re looking for. And for those of you who are about to learn what this blog is about, read up the stuffs as what we have to say here in Mun’s Fitness Blog, for without him, you wouldn’t have us sharing our greatest experiences here, which I think, in due time, is invaluable. Thanks to Mun, I’ve been doing my part here. :)

As i had been following with my Spinning Instructor Mr Alex class for almost 2 months, i manage to burnt 2.5″ of belly fat… and still continuing to burn…

But weight never drop… According to Mr Alex, if you want better result, it is best that you combine weight training with Cardio…

As at the end of the day, we want to have defined muscle rather than bulky muscle all cover up with fat, that most people use to show off in the gym have nowadays…

Cardio and Weight can be done on separate time not necessary a must to do both at the same time… Most important is your focus, WHEN YOU TRAIN YOUR CHEST, you don’t move your eyes around the gym while listing, as at the end of the day you will ended up training other stuff than your CHEST for example.

Totally agreed with Ronald. Determination and focus are the keys to successful goals. Other than that, it’s really just a waste of time. No pain, no gain… no suffering no success!

Hi Mun, I know this post was a while ago but was just searching through your archives and had to comment. By the way me and a couple of my friends find your blog a very interesting read!!

I commented on your most recent post and forgot to mention I am a personal trainer. I noticed your conclusion on building muscle and the reason you do cardio after. I understand your pro’s and cons, and they are right. But you missed one. There is a thing called interference in regards to training. Basically your body will want to do its thing based on the last stimulus you give it. If you do weights firsts, yes you may be able to lift a little more, but research shows that cardio training pre weights really doesn’t affect your ability to lift. By doing cardio after weights, your muscles, hormones, enzymes and all muscle building properties want to get the benefits of cardio…they want to create more oxygen carrying capacity and your slow twitch fibers will be firing. This is leaving you with the exact stimulus you don’t want, and hence can ‘interfere’ with the hard work done previously on the weights.

I must stress though, its a tough one, interference isn’t going to be huge (ie you will still get the benefits from the weights, for sure) and it generally applies to athletes training (its also a fairly new concept). This is the reason most athletes will do weights in the morning then their team sport or other workout later in the day. To avoid this affect.

Something for you to chew on anyway, great post…I am going to do a similar one soonish with my views on it! I’ll make sure to link back to yours. Cheers.

i’ve been working out over a year…n now i work out 5 times a week…normally around 2hours non-stop. But stil if i push too much…my legs muscle would get sore…in pain that cause me to stop exercising for a while…especially after a high impact body steps class.
Any suggestion?

Yes i Agree , I have been a trainer in the past and for clients that came to me for weight loss , I put them on cardio first for 5 to 10 mins before the weight training , and then after the training I put them to another 30 min Cardio .
The reason is simple , 5 min cardio for the warm up and get things going in the body . 45 mins of weight training that will burn the calories vigorously , and finally 30 min of Cardio for good heat helth and stamina buildup.
Now everyone’s body is different , so the results are different too . One of my clients lost 30 lbs in 2 months doing the same routine , while the other one only lost 10 lbs.
So if you are planning to start on something like that , you need to try all approches . For me , personaly , Cardio 1st and Strength training 2nd works the best for staying healthy with lean muscles.

Thank You

Andy Bhatti