Should You Work With Weights Before Treadmill?
Here’s how to structure your workout if you’re an endurance athlete or just want to muscle up.
If you like doing weight lifting and crunching your gears with the cardio – all this during the same workout – you’ve probably wondered: ” Do I threaten my strength gains if I do a few kilometers on the treadmill? first ? Or, will I interfere with the quality of my sprint training by preceding it with heavy lifting? “? The answer to the question of whether you should do one before the other is yes. But the order depends on your fitness goals.
In general, any athlete will benefit from a well-rounded strength and fitness program, says Mike Krajewski, owner of MK Fitness in Nashville. The amount and frequency at which you include anaerobic training (fast and intensive work) and aerobic training (moderate intensity cardio that raises your heart rate but can be sustained during your workout) will vary depending on your intent for coaching and your long-term goals.
” Scientific evidence about the effectiveness of cardiovascular exercise before or after muscle training is inconclusive, but you can use common sense . In short, if you want to improve your strength, the evidence supports resistance training followed by sprints; if you are an endurance athlete, run first before reaching the weights.
If you are trying to optimize your strength and reshape your physique
In summary: You can first prioritize the weights and do the right kind of cardiovascular exercise.
” Resistance training complements endurance training, but the reverse is not necessarily the same as aerobic training at steady state can hinder lean muscle growth and strength gains,” explains Krajewski.
For example, if you’re a powerlifter with the goal of improving your squat, you’re not going to worry about building your aerobic ability as much as a weekend warrior whose main goal is to lose body fat he adds.Your main goal is to achieve muscle hypertrophy.
According to the Journal of Strength and Conditioning Research, your strength and conditioning programs should focus on three main pillars: mechanical tension (lifting heavy objects), metabolic stress (getting deep muscle burn) and muscle damage. (eccentric and negative training).
Here’s an example of a well-rounded, well-rounded workout: Start by removing sweat with a few minutes of cardio to increase your heart rate. Complete with a dynamic warm-up. Then focus on your resistance training, making sure to select the different muscle groups to target each day. Finish your workout with a high intensity circuit such as a sprint session on a cardio machine of your choice.
The duration of your cardio depends on how tired you feel during your lifting session. It was very, very hard?Perform 6 to 8 bursts of 100m on any of the above cardio machines, taking 45 to 60 seconds rest between each; this workout should take you about 10 minutes. Did you have a light lifting session? Perform 15-25 minutes intervals with adequate rest between each.
” When it comes to cardio, less is more, ” says Krajewski. Think about it: Do you prefer to sprint for less time or jog for more time? ” Sprints also have a much greater effect on fat burning and help maintain lean muscle and strength by producing muscle development hormones, ” he says.
For mass construction, jogging is prohibited. Aerobic training at steady state can elevate the hormone cortisol, which can lead to inflammation, lean muscle mass loss and, in turn, storage of fat cells.
If you have never done sprint intervals before, jump on the row machine and try this workout supplement after your next lifting session:
- Row 500m x2 for your best time / maximum effort (rest 2-3min between intervals) * shot within 2: 00min.
- Row 300m x2 for your best time / maximum effort (rest 2min between intervals) * shoot for less than 60 sec.
- Row 100m x6-8 for your best time / maximum effort (rest 60s between intervals) * shooting for less than 21sec.
If you are an endurance athlete
You want to integrate resistance training strategically.
You can see how having a “leg day” in the gym the day before an intense race will sacrifice your running or cycling, then introduce strength training when your serious endurance training is not the priority (for example, in the weeks leading up to your big race). Then, the ideal place for endurance athletes is a muscle training program twice a week. Space the sessions so they do not follow each other for two days in a row and do not schedule a long workout the day after a workout. (You could do an “easy” or “tempo” race that day instead).
You do not want to hurt yourself by going over your head. Focus first on bodyweight exercises like boards, squats, push ups and lunges to build a strength base before adding heavy weights and explosive movements. As you progress, start your workout with high-speed plyometric movements, and then move on to full body force movements. This will help you to be a stronger athlete overall.
” A strong core is essential to longevity for endurance athletes and long distance runners ,” adds Krajewski.” I coached an ultramarathon runner for a 160km race. He spent a whole year training without injuries and improved his best run of 160 km by 105 minutes – and we focused mainly on training in body weight and using weights of less than 18 kg . “.