I must look like that guy who is trying way too hard sometimes, but you have to do what you have to do to make sure you're maximizing your workout. Average adult has nearly 2000kcal glycogen stores available between liver, muscle, and blood glucose, so greater reliance on fat during cardio is due to body's tendency for glycogen sparing, not depletion from weight training. Perry typically recommends that if you can’t do weights and cardio in separate sessions, do weights first for the greatest gains in strength, power, and muscle mass. Fasted cardio has become popular among people trying to lose weight. First of all, two male employees knew I was new since it's a relatively small gym, so they both approached me with phrases like "hey, it's your first time exercising right? TL;DR - You're first to arrive at class - do you generally hit the treads first, or blast it out in the weight room first? Press question mark to learn the rest of the keyboard shortcuts, Gender Female | Age 55 | Height 5’4” | about a hunny, 37F| -42# | bike | NASM-CPT, Nutrition Coach | Jan '16, 40M | 5'10 | SW 180 | CW & GW 170 | Snatches N' Burpees, 36F - 5'6'' - OTF 7/16 - 8AMer - 200 Club, 43F|5'4"|SW:250 CW:215 GW:150|2/16|Keto|Team Cheststrap|slogger. New comments cannot be posted and votes cannot be cast, More posts from the orangetheory community. Or just having better endurance/getting in better shape in general? By 'results you wanted to see' do you mean you noticed you were burning more fat? Just getting back into it now. People who follow your program will have the posture of a freaking candy cane.. not sure where op's cardio comes in, but as someone who runs 30 mpw, i do something very similar to this and just run light on the weightlifting days and run more on the 'day off', New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. This preference is due to the reality that if I do a good lift, I cannot run well afterwards and I will shorten my runs to accommodate. Typically fuel source selection is based on workout intensity and duration. Since you haven't been to many classes, give it another chance once you have more endurance under your belt. A 24-week study published in the Scandinavian Journal of Medicine & Science In Sports have researchers split 48 healthy, physically active men into three groups: (1) The first group performed cardio and resistance training consecutively in the same training session; (2) the second performed cardio and lifting on alternate … This is proven by the fact that fatigue is the top cause of injury among numerous weight lifters, and obviously, doing cardio first will sap a good … It "crosses over" to greater glycogen use above this, however there is always a combination of both fuel sources. Yep. Run 3 miles walk for 10 minutes to cool down a tad then lift, find my performance is way better, except on leg day I skip cardio. I.e. Which makes me wonder why they pay for OTF instead of a $20 a month gym with loads of treadmills. If I do the same lift a week later without running, I'll be at full strength. I have room either side of me which I prefer. On average, this has yielded me on average ~20-25 splat points and 1,000 calories burned. I personally mix it up regularly. Walked away with like 5 splat points and 850 calories burned. I'm excited!! Do the weights first, so that you can expend all your energy moving that mass. When I've had to start on weights my splat points and calorie burn is very low. For safety's sake, you always want to have enough energy to lift weights. Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. Your body’s No. Dude, thank you so much for this. A study in the Journal of Human Kinetics found that the endurance performance of participants was decreased when strength-training exercises were … I prefer to do weights before treads (if that means starting on rower in 3G, so be it) because I'd rather not have fatigued muscles during the strength portion. Press question mark to learn the rest of the keyboard shortcuts. Thanks again :). I go to an SF Bay Area location and space is a premium for everything here. There are two main ways your body regenerates ATP to produce energy: with oxygen … I think I'm in your boat! I'm normally able to push well into the Orange/Red if I run first, but not the case today! They do 3Gs at that studio and interestingly enough more women start off on the floor there. I have a very low resting heart rate (51-52) so in order for me to get where I need to be I have to jump start myself. do both. Now I'm going 3 days with weights followed by cardio and 4 days for ample rest. 5 minutes cardio warm-up, then lifting part and finalize with 20 minutes cardio. If you want to add something in at the weekend, swimming is good for cardio and adding tone. If you are looking to burn fat, start with cardio. If you had to choose between cardio or weights for weight loss, which would you choose? Just depends on the workout. And someone also mentioned once that if you want to burn fat start on the floor so that’s another reason I start there I have fat that I need to shed. Once your heart rate is elevated, it stays elevated when it's time to move over to the weights. I heard it was best to do weights first, then cardio. just look on this reddit for a treadmill plan if you need one. Plus, losing weight shouldn't be the only reason you work out. If weight loss is your primary goal, I'd run first. If you feel any "bad" pains, and you will know the difference, don't "power through" like some people do, this is an easy way to get injured and possibly never return. Then I blast out the cardio. In terms of 'toning up' and losing fat, they're essentially the same thing. I still want the treads first but as fill as our studio is getting one at time is a little hunger games like.. So I say change it up and stop worrying about minor differences. Rowers/weights if for the simple fact that at my studio (and most I've visited) people do want to start out on treads for the most part. Then, at … My workout included weight training all my body parts, except I didn’t do squats and dead lifts. In order to do this, you must burn off your glycogen stores first. I like the weight floor and I feel like I can give more on the floor if I start there and yes some days the tread is brutal if we’ve done a lot of legs or rowing. While cardio workouts are relatively simple, repetitive movements, lifting heavy weights in specific movements requires skill and energy to do properly. We don't want you getting injured. Come here to discuss the workouts, the results, and get help from the OTF community. Both cardio and weights can help you become healthier and more fit. Also, finishing on an AO on the treads at the end of class usually makes me feel like quite the badass (even if it is only at a 6!). #3 – Safer to Lift First. Goodluck! The unofficial Reddit community for anyone interested in Orangetheory Fitness. What I have also found is that I've increased my endurance so much over the last year that by the time I get to the treads, I can still give it pretty much the same effort as I did when I was doing them first. Once I got onto the treads/row (half mile run + row intervals) I was dead. Always cardio first! I know this isn't possible for everyone, but if you can schedule it, that's the best scenario I've found from personal experience and research. Lot of arguments for and against both cardio and adding tone easy, you typically use glycogen as.! You will be burning fat as you build muscle ( not turning fat muscle... My question is in order to optimize my workout included weight training due to glycogen depletion of lifting could hard... So far then moving over to the weights will burn more fat in the! Order to do weights and rowing, but when a trainer told me to do cardio days. 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