watchnerd
Level 8 Valued Member
To be clear, I didn't find it injurious, just kind of pointless and didn't develop any qualities I care about better than other methodologies and made some qualities I do care about worse.
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Other/Mixed Cardio&weights
- Thread starter Tali
- Start date
Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
To be clear, I didn't find it injurious, just kind of pointless and didn't develop any qualities I care about better than other methodologies and made some qualities I do care about worse.
Swings are without any doubt the best cardio. But the discussion about cardio and power are usually existing. I am doing swings, but it was interesting to hear more opinions about this pointHello,
Weight & cardio...why not a high dose of swings:
The 10,000 Swing Kettlebell Workout
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Kind regards,
Pet'
Kenny Croxdale
Level 7 Valued Member
The Issue With This
Perfoming Cardio after Resistance Training is contra-indicated.
Cardio after Resistance Training mimizes or negates the anabolic and strength effect that was elicited with the Resistance Training Session.
More Indepth Information
The informaition in this post goes into a bit more depth.
Other/Mixed - Order of Exercises?
doing “cardio” e.g. jogging before strength Controlling AMP-k and mTOR for Maximum Muscle and Fat Loss Dr Michael Ruldolph, Muscular Development Magazine, 2015 This artcle examined where to place Cardio Endurance and Strength Training in a program. The two elements that drove the most...
www.strongfirst.com
Cardio Prior To Resisstance Training
Research demonstrated, noted in the above, that performing Cardio prior to Resistance Training ensured the anabolic/strength was more effective.
With that said, the issue with performing Cario and then Resistance Training takes something out of you.
More Effetive Approach
As you stated, either separating Cardio and Reisistance Training a few hour apart or train them inpendently on different days is a better approach.
watchnerd
Level 8 Valued Member
I have plenty of doubts that swings are the best cardio.
Personally, I rank rowing higher. It uses more of the body than swings.
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pet'
Level 8 Valued Member
Hello,
I tend to be with @watchnerd here. Rowing may use more muscle than. I'd also think about C&J, at least to a degree:
Overall, conditioning is a pretty vague term in my opinion. In the boxing gym, plenty of people only perform interval training. However, they just "stop" during the off-season. When they start again, they lost a big portion of their conditioning. However, the ones who do even only regular running 2-3x a week do not have a hard time to start again.
From a general perspective, regardless the tool one may use, if we think about conditioning in terms of cardiac adaptation, one may need to perform 70-80% of LISS and 20-30% of Z5.
Kind regards,
Pet'
I tend to be with @watchnerd here. Rowing may use more muscle than. I'd also think about C&J, at least to a degree:
The Best All-Around Training Method EVER | StrongFirst
This method, while it does not maximize the development of any of the above qualities—only a highly specialized method, not a general physical preparation one, could do that—it develops them to levels high enough to successfully compete in amateur sports, excel at physically demanding...
www.strongfirst.com
Overall, conditioning is a pretty vague term in my opinion. In the boxing gym, plenty of people only perform interval training. However, they just "stop" during the off-season. When they start again, they lost a big portion of their conditioning. However, the ones who do even only regular running 2-3x a week do not have a hard time to start again.
From a general perspective, regardless the tool one may use, if we think about conditioning in terms of cardiac adaptation, one may need to perform 70-80% of LISS and 20-30% of Z5.
Kind regards,
Pet'
TrailNRG
Level 6 Valued Member
I row quite a bit and find that it carries over to other activities very well. Swings provide very little if any aerobic carry over for me. They do however provide me with good strength and anaerobic benefits.
watchnerd
Level 8 Valued Member
I concur.
Harald Motz
Level 8 Valued Member
I am a fan of combining cardio and strength.
Good thing is stretching before bedtime: relaxes and makes starting the day more supple.
A mix of ramping up into glycolysis and getting back into aerobic mode. I kept my hr @130 bpm on the crosstrainer the pace is relatively slow the first 15 min into it and starts to be getting faster until the end.
15 min warm up to bring the aerobic system online which helps the following 'SnatchTabata': 10r of hardstyle reps take around 20 seconds followed by 10 seconds rest. Repeated 8 times. As it is no 'Tabata' but the timing scheme is. Here I quickly go into anaerobic clycolysis. Then 2 min of rest then doing 6 sets of 5 presses otm followed by 3 DL singles otm. Then immediately back to the Crosstrainer keeping tempo pretty constant and it takes again around 15 minutes until hr starts to drop (at the same tempo here).
Starting aerobically, ending aeribically. The aerobic system is the recovery system. Proves that I can do it quite a few days in a row. Aim is just to keep on training consistently having 'a dose' pretty much everyday and painting nice hr graphs.
SFSparky
Level 5 Valued Member
From personal experience and coaching clients for nearly 20 years, I disagree with that research.
If I'm going to perform cardio in the same session as strength or hypertrophy (which I rarely do), it's always after (and not for long: 15-30 minutes).
And I believe there is a lot more research recommending that than the other way around.
watchnerd
Level 8 Valued Member
As soon as I finish a resistance training session (after cool down and mobility), I eat.
If I'm doing cardio, can't eat.
Kenny Croxdale
Level 7 Valued Member
Rest Period Between Strength and Cardio
Talking a rest period between a Strength and Cardio Session is one method the circumbents or mimimize the negative effects.
You essentially note that in your post...
Secondly, the type of Cardio is one of the determinate factors.
Please provide it.
Harald Motz
Level 8 Valued Member
It is an old around 20 years old kettler model. I got it as a gift from a neighbour. I really love it for my warm up/cool down application.
SFSparky
Level 5 Valued Member
Thanks. I'm using an Assault Airbike. Excellent cross-training (and cross-lateral) tool, similar to your elliptical in a sense.
watchnerd
Level 8 Valued Member
Do I see a rowing erg in the corner?
Harald Motz
Level 8 Valued Member
Kind of similar yes. But the airbike can be abused in ways the crosstrainer can not - it can abuse you in seconds.
Keen eye...I like using it in darker months. Annoying thing is that my left lower leg gets numb on my usual 10k's: to circumvent that a sporty 2k is a bad alternative haha...
watchnerd
Level 8 Valued Member
I hear you -- my butt can go numb on 10k erg rows.
I don't have the same problem on the water, though, so I save my longer rows for outdoors, when possible.
BCman
Level 6 Valued Member
Back in the 90's, at a gym I trained at for around 7 years, there was a guy I would see there all the time.
He would run on the tread mill for a half hour, then lift for a half hour like three times a week. This went on for years,
and he never changed! Never got stronger or bigger or anything.
I would go in and do 5 or 10 minutes on a bike to warm up, then go lift. Steadily over the years I got bigger and stronger.
Now I'm in my fifties, and I do KBs and BW in the mornings before work, and karate\cardio after work.
But I still believe a warm up is good for strength training. Just don't over do it.
Al
He would run on the tread mill for a half hour, then lift for a half hour like three times a week. This went on for years,
and he never changed! Never got stronger or bigger or anything.
I would go in and do 5 or 10 minutes on a bike to warm up, then go lift. Steadily over the years I got bigger and stronger.
Now I'm in my fifties, and I do KBs and BW in the mornings before work, and karate\cardio after work.
But I still believe a warm up is good for strength training. Just don't over do it.
Al
watchnerd
Level 8 Valued Member
Cardio killed his gainz for real, bro.