And, in this piece, I’m going to attempt to shed some light on the matter. The proper term is “aerobic exercise”. At 58 years old, my goal was to achieve theoretical max HR (162bpm). It’s fine to workout before going to sleep, but the ideal time for burning fat is first thing in the morning. These days, the two magic words in weight loss are HIIT (high-intensity interval training) and weightlifting. Good form also makes your workout more efficient. Reply . They trained three times a week for eight weeks. LIIFT4 Workouts I know I have said this before, but the LIIFT4 program is one of the best home workout programs I've ever done. “HIIT” or High Intensity Interval Training” IS “cardio”. I can’t promise a definitive answer but I can make things a little clearer. Time your food intake to get the most out of high intensity exercise. I wore a Polar HRM to watch heart response during the circuit. Benefits of HIIT with Weights . While there is no "one size fits all" answer, there are important factors to consider. 2. jemhh Member Posts: 14,291 Member Member Posts: 14,291 Member. Thanks! I'd suggest doing your weights first, and HIIT after, or better yet, you could do your HIIT separately altogether. If you have any questions or comments, shoot me a message down below!!! 17 responses to “Should You Do Cardio Before or After Weights?” Denise Hughes says: August 28, 2018 at 9:42 am Well how about a 1-3 mile walk then wait an hour then lift. I would do it after. Amy Carcaise says: August 29, 2018 at 9:40 am Hi Denise, Thank you for your comment. Thank you, Denise. Enjoying a bowl of Greek yogurt before HIIT won't have a more positive or negative impact on you versus eating it before Pilates. Even if your only goal in life is to be huge, and you're terrified of burning calories, you still should be doing some form of aerobic exercise. One of the most common questions I get is, “Should I do cardio before or after weights?” While the long answer is 'it depends', most people will be better off completing cardio after weights whether their primary goal is muscle gain, strength gain, or fat loss. HIIT burns through fat like the Human Torch in a gas leak, but only if you time it right. Steady state after HIIT can burn more fat, and it feels like a nice break after the ... then fat, and finally protein (from your muscles: catabolic state). years ago, we argued that the afterburn effect was a key reason why cardio was inferior to interval and weight training. The same goes if you have high-impact using your body weight, such as jumping. I eat very healthy I feel that I’ve been putting on some pounds in my stomach area because I eat alot. Note, “cardio” is slang… It has no particular meaning. You may have heard of a phenomenon called EPOC—excess post-exercise oxygen consumption. I stumbled onto HIIT before it was even an acronym. It would be better to do it after weight training if your goal is muscle building and/or fat burning. It’s only 4x a week! On the other hand, High-Intensity Interval Training or HIIT workouts focuses less on progressing to heavier weight lifting and bigger muscles and more on performing high-intensity exercises in large volume reps quickly in order to raise a person’s heart rate, cycling between high intensity and resting periods. Running takes a long time to develop muscles for, and its easy to injure your self with shin splints, joint and foot problems, if you dont have the right stride, shoes, correct surface to run on, and developed muscles in the lower legs, running can be painful and many will quit. And HIIT is aerobic exercise. This type of exercise is known for its quick bursts of intense exercise, followed by a brief rest period . Before we examine the ins and outs of your immunity, it's important to know what HIIT is and how it impacts your body. The source was a mountain bike and the driveway and trails on my 23 acres. I could probably also do the weights, then eat breakfast, then about a 1/2 hour later do HIIT. Tomorrow is a crazy day for me and so is Saturday. Let’s go. ive heard every side of it though, no cardio before weights, no cardio after weights, cardio before weights, cardio after weights, no cardio at all on lifting days, theres just too much conflicting arugements. When combined with weights it gives a whole new dimension to your workout, allowing you to work your full body in a short period of time. Yes you can wait before lifting. is it ok to do HIIT in the morning and weight lifting at night and then HIIT the morning after that? Also known as EPOC, or Excess Post-exercise Oxygen Consumption, it’s the amount of oxygen your body needs to return to its normal, resting metabolic state (more oxygen needed, more calories burned).. HIIT = more afterburn, so HIIT = better. I weight train five days a week and mainly do HIIT on the day after that as part of a bodyweight type of training day based on pushups and ab exercises and then I get m HIIT in on the Assault Curve treadmill. When in doubt, always look at your diet when your main goal is fat loss and overall weight reduction. Lots of people do their cardio before their weight workout, lots do it after, and some even do it right smack in the middle. Karly on January 20, 2018 8:37 pm. After seven weeks, the total exercise time in the jogging workouts was naturally much greater, and so were the calories burned: approximately 4,410 calories from the steady state training versus only 907 for the HIIT. People want to know what order of training is going to deliver the most gains. The New Study. The LIIFT4 workout program is an 8-week Beachbody program created by fitness trainer Joel Freeman. It focuses on weightlifting and HIIT cardio to build muscle and burn calories. By Catriona Harvey-Jenner. If you’re using weights in your HIIT workout, following proper form and technique becomes even more important. Turns out, the experienced lifters who said to do it AFTER weight training were correct. The intense portions typically last between 15 seconds and a few minutes. All of the Before and After pictures you see in the videos above are from people who are using Fitness Blender's free workout videos. But going off bodybuilding.com's HIIT site, it suggests to do weight lifting in the morning and HIIT the next night. If you are doing HIIT first and then doing weight training it will seriously affect your performance during your lifts. You can burn lots of calories and start seeing hiit weight loss results in a short time thanks to how hard you are having to push your body. Seinfeld, 66, went on to describe the current training regime he uses, which includes three weight sessions and three HIIT cardio sessions per week. The biggest factor, however, is your overall diet and the foods you’re consuming each day. 7 Reasons To Do Cardio After Weights: 1. If you do HIIT before weights, you may not have the strength to give your all with lifting, you might burnout too soon. Most of the time when we post these pictures, everyone wants to know exactly which workouts the people were doing. We’re big fans of high intensity interval training (HIIT). The acronym HIIT stands for high-intensity interval training. No matter when you get your cardio in, everybody should be doing it at least a few times a week. it cant hurt to try, the only problem ive seen when i do my cardio before i hit the weights … i'm a fan of doing HIIT in the morning to speed up my metabolism for that day. Excessive cardio before weight training will deplete your energy reserves ... Also check out HIIT vs LISS - Why and how You Should Be Doing Cardio . It strengthens our hearts, builds endurance, and can be done just about anywhere. Reply. Is that productive at all? Weights should also come first if your main goal is weight loss. The muscles in my arms have definitely gotten stronger (and bigger), but because I haven’t lost much weight, I only notice a difference when I’m in class with weights in my hands and my muscles are tensed. See more LIIFT4 before and after photos below! The mix of strength training, HIIT, and simplified nutrition helped me lose weight and build lean muscle like nothing else! Six (!) But tomorrow morning if I get up early I can do my scheduled Thunder's Full Body Day 3, and HIIT on the stationary bike right after. The best part? (<— I also like to mix some fat into my post-workout for nutrient absorption.) This is because weights put more stress on your muscles and joints then they’re used to handling. Its best to research a beginner walking/running program first before moving on to hiit and running. @watchpeggyloseit has lost more than 150 pounds naturally in 13 months by getting in 5 a.m. HIIT classes at the gym and tracking her calories in … Completing aerobic endurance exercise before resistance training will negatively impact your ability to perform at your highest potential during the lifting part of your session. Consider how you are measuring 'results'. Have some protein before your workout + some quick-burning carbs if you need the energy, and carbs and protein afterwards. Team PI. Athletic Performance, Strength Training, Training, Weight Loss Daniel North December 27, 2019 Comment. This is how long before - and after - a HIIT work out you should eat. Thirty obese young males were divided randomly into three groups that either performed weights before cardio, cardio before weights, or didn’t exercise at all. One of the most asked fitness questions around, to trainers and in forums, is: should I do weights before or after cardio? HIIT training on it’s own has amazing benefits. I have the time to do that. As Allison says…. The “weights before cardio” group were slightly better off in every single test, including fat loss. Whether to run before or after lifting weights comes down to your goals. Even a 10-20 minute HIIT workout can set off an uptake in metabolism that lasts the whole day! After trying dozens of workouts, my LIIFT4 Results have been my very best! Run Before or After Workout: Should I Lift or Do Cardio First? September 22, 2016 4:06PM. 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