Re: cardio questions
- From: Keiron <nospam@xxxxxxxxxxxxx>
- Date: Thu, 24 Jun 2010 19:33:24 GMT
On Tue, 22 Jun 2010 13:04:05 -0600, Jason Earl wrote:
On Tue, Jun 22 2010, Keiron wrote:
On Mon, 21 Jun 2010 13:47:34 -0600, Jim Janney wrote:
Keiron <nospam@xxxxxxxxxxxxx> writes:
Some pretty standard cardio questions I imagine but with the
conflicting info on the web I'd be interested in the groups views.
So it's pretty well universally accepted that if muscle building is
the primary goal then cardio should follow resistance training but
seeing as I have a choice given all my free time currently would it
be better to do the cardio immediately after the resistance or on the
following day? I appreciate that much is made about the burning of
muscle and the effect doubtless overstated but i'm talking in terms
of maximal benefits.
I would try to do the cardio on the following day, if you can. Or
lift in the morning and do cardio in the evening. I take a lot of
dance classes, which are sort of cardio, and I get better results when
I do them on separate days from lifting.
I felt this would be the case but wasn't sure of the timetable for
muscle recovery. I assume they must take all of 2 days to 'fully'
recover and that the rate of repair is greater after exercise? Can
anyone confirm this logical but unsupported guess?
If you Google "Active Recovery" you'll find some interesting articles.
My own experience is that it definitely helps my lifting if I do
something not strength training related between workouts. Besides, it
is easier to build habits if you do them most every day. Right now I am
training for a 10K (where I plan to do badly), but when I get back to
lifting seriously again (hopefully soon) I will almost certainly either
jog or do kettlebell drills on my "off" days.
Sure, the run after the day where I deadlift always sucks, but I am not
running to get the best time on those days, I am running to recover from
Here are some of the articles I turned up with a quick search.
(1) Effects of active recovery on plasma lactate and anaerobic power
following repeated intensive exercise. Ahmaidi S, Granier P,
Taoutaou Z, Mercier J, Dubouchaud H, Prefaut C. Medicine & Science
in Sports & Exercise. 1996 Apr;28(4):450-6. PMID: 8778550
(2) Effect of incorporating low intensity exercise into the recovery
period after a rugby match. M Suzuki, T Umeda, S Nakaji, T
Shimoyama, T Mashiko, and K Sugawara, British Journal of Sports
Medicine, 2004 38: 436-440.
(3) Blood Lactate Removal Using Combined Massage and Active
Recovery. Micklewright, D P. 1; Beneke, R FACSM 1; Gladwell, V 1;
Sellens, M H. Medicine & Science in Sports & Exercise. 35(5)
Supplement 1:S317, May 2003.
Sauna suit - yay or nay? Strikes me that I can shorten my cardio
sessions in using one and get greater gains in terms of metabolism
raise then without. Or will this 'shrink' muscle. Additional
hydration is a given.
That's a new one to me. What's the rationale?
Simply keeping the metabolism high. Greater fat burning over a shorter
time so as to get the same effect as a longer work out but without
stressing the muscle to highly and so maintaining as much size as
possible (through not exhausting them). This is just my speculation
A sauna suit certainly makes you hot, but I don't think it raises your
metabolism. I think that it just makes it more likely that you'll get
dehydrated (and suffer from heat exhaustion). As I said before,
dropping weight in preparation for a weigh-in is the one legitimate use
for a sauna suit that I know of. The athlete isn't really trying to
lose weight though, he/she is merely trying to get dehydrated enough to
make weight. If you want to force your body to burn more calories you
want to get cold, not hot. For example, drink some cold water and your
body is forced to burn calories to maintain your body heat levels.
Frankly, it sounds like a terrible idea, stressing your system for no
useful purpose. If you want a sauna, take one afterward.
Yeah could do, although not practical for me unfortunately, but if, as
you seem to accept, the effect would be the same, why not the suit?
Saunas, followed by a cold water bath, help aid muscle recovery. I
suppose that heating yourself up with a suit and then jumping in cold
water might have a similar effect.
Then again, I don't know anyone that actually tries to exercise in a
sauna. It sounds uncomfortable and dangerous.
If you do try it out, make sure to report back though :). I don't want
to seem like I am encouraging you to do something that I think is a bad
idea, but I have to admit that I am intrigued.
I'll read in to the Active recovery stuff, thanks. In fact I tried it
previously and it certainly helped with DOMS. I'm more interested in the
combination of fat burning and glycogen/amino depletion aspect of it
currently so I'll see what it says.
My other response re: sauna suit.
Also training for 10km and also planning to do badly! But it's for cancer
charities so as long as I finish the vanity will have to take the hit!
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