Weights before cardio?

[HockeyIsLife 0]

Today I did weights before cardio. But when I went to go do my sprinting I was slower. To get faster on ice sprinting is something you can do, but if I am slower than other days that i do not lift weights will it still help me become faster?

Body builders say to do weights first than cardio but is this the same for a hockey player?

[Hawes_4 0]

Today I did weights before cardio. But when I went to go do my sprinting I was slower. To get faster on ice sprinting is something you can do, but if I am slower than other days that i do not lift weights will it still help me become faster?

Body builders say to do weights first than cardio but is this the same for a hockey player?

You are trying to build up your speed. Bodybuilders are trying to build BIG muscle.

So I think that cardio first and then weights is the way to go.

[thorpedo26 0]

but if I am slower than other days that i do not lift weights will it still help me become faster?

Body builders say to do weights first than cardio but is this the same for a hockey player?

it wont make you slower. if you were body building youd want to cut back on the cardio. they really dont do all that much "serious ones" because they try to get as many calories,protein...... in each day . sprinting burns calories.

im guessing you ment to say "if i am slower on the days that i do lift will i still become faster" idk about faster wich im sure you probably would anyways but it also helps endurance and stamina and everythng else needed . better than sitin on the couch right? correct me if im wrong guys

[blues_91 0]

If you do cardio after weights, you'll burn a lot of calories, and break down both fat and muscle. I'd try to do weights and cardio on seperate days, that way you can focus on one or the other, and have time for your muscles to recover before you begin breaking them down again.

[Trooper 8]

Run after you lift and you will train slow. You don't want to be slow. High-intensity, high-speed work should come before lifting. Better yet, set up your week so you aren't running the same day as lifting, and certainly not the same day as you are doing lower body work.

[sabres48 0]

Actually you do NOT want to do cardio before you lift. When you do this you expend all of your energy on the cardio, so then when you have to lift, you begin to tap into your muscles for energy, and break them down. This is obviously detremantal to your muscles growth.

Heres a few other tips for when you work out--(These are from Paul Becker, i dont take credit for these)

Many articles relating to exercise and nutrition are written

that address what "to do" to achieve your fitness goals.

Rarely does an article talk about what NOT to do to achieve

success. The goal of this article is to introduce you to

some common mistakes that are made when working out.

Don't bounce!

Bouncing the bar off your chest, bouncing out of the bottom

position of a squat, or similar actions serves no purpose in

helping you get stronger, more developed or lean. Two things

do occur; you pump up your ego and you increase your chance

for injury. There is a high amount of stress placed on the

connective tissue when momentum is used rather than your

muscles. Strive to have control and good form, rather than

CHEATING to get the weight up!

Don't round your back!

When lifting, a rounded back increases the likelihood of

strains and sprains in your lower back and shoulder region.

Keeping your shoulders back and your lower back in a

neutral/arched position serves to keep your spine in

alignment and acts as a natural weight belt.

Don't let your heels come up when squatting, leg pressing

or lunging!

When the heels are raised or not in contact with the floor

undue stress is placed on the ligaments of the knee joint

and emphasis is lost on the posterior portion of your

legs/glutes.

Don't do your cardio before your weights!

A five-minute warm-up is fine, but doing cardio first

depletes the energy you need to lift weights (glycogen).

When you lift weights your body needs glycogen for fuel.

If this fuel is depleted because of cardio done just

prior, your body will burn your hard earned muscle

tissue for fuel! Done in the opposite order, you will

maximize fat burning and minimize muscle wasting.

[sabre09923 0]

If it helps, try lifting in the morning and running in the evening, or vice versa. If I run hard in the morning, and laze around during the day, I usually can pull off a good strength training session at night, as long as I'm not doing leg work.

[swede 50]

allways do your cardio after you finished you weight lifting session. Or even better, do it on different days..

First off. When training in the gym. Never mix upper body exercises with lower body exercises on the same day. If you do that, your body will recuperate much slower which means you wont be able to workout again with full intensity the next 2 days.

Why is that? Because, your body doesn't have enough blood to transport nutrients etc to the broken down muscle tissue on 2 different places at the same time. (This is why some cyclists/runners/x-country skiers use EPO. The EPO-hormone will create more red blood cells. More blood = faster recovery)

If you want max out of your workouts. focus on 1 of the two parts at the time. A muscle needs 48hours to fully recuprate from exercise, and be ready for next workout.

The abolutly best way to work your core is to do some "strongman" execises along with the regular core workout.

Carrying heavy rocks is great for your overall body stability. Overhead presses with rocks is another great balance/core exercise which also works your triceps/shoulders

[Cavs019 710]

Sabre all lifting is is breaking down muscle fiber.

[sabre09923 0]

I know that.

What I meant to say was, if I do a upper body lifting session in the morning, and rest for 6-8 hours, that usually is enough time (for me) to get my energy back so when I do the high intensity, multi sprint cardio (in the evening), I don't "train slow". My legs feel fresh.

Of course, if you're thinking of doing lower body and cardio on the same day... Don't do it (for obvious reasons).

[willy0314 0]

If you are doing sprints to try and get faster, you want to have as much energy as possible, because you want to sprint as fast as possible. The harder you work, the faster you will become. If you feel you can work out and run on the same day, thats fine. I'd reccomend that you sprint early morning when you have alot of energy, and lift around dinner time.

Or you could switch it up, lift one day, sprint the next, on a 6 day rotating schedual.

[Jason Harris 31]

Here's a radical notion. Let's say you didn't sprint for 90 days, but you exercised intensely with weights/machines while also maintaining your level of cardio fitness, perhaps by riding a bike. I guarantee you that at the end of 90 days you'd run a faster sprint than before. Why? Because, unless you put on too much muscle from lifting, a stronger person is a faster person. (If you read the thread we had on Barry Bonds, I wrote that Jose Canseco claimed in his book that he beat Ricky Henderson in sprints, even though he weighed about 50 pounds more.)

That said, I wouldn't skip sprinting. I'd just put a far higher priority to hitting the gym, and would utilize the sprinting as working on form and building some strength in the relevant muscles. I used to do it immediately following my weights workout, although I knew I wasn't running at my fastest.

[BGM 0]

allways do your cardio after you finished you weight lifting session. Or even better, do it on different days..

First off. When training in the gym. Never mix upper body exercises with lower body exercises on the same day. If you do that, your body will recuperate much slower which means you wont be able to workout again with full intensity the next 2 days.

Agreed on cardio after your workout. If you can do separate days on the cardio that is ideal.

I disagree on having to split your lower and upper body workouts--that is old school thinking for heavy body builders. Many articles these days show how you can get a good overall body workout in 1 workout session. You are better off doing an all body with core, rest a day, then run with some plyometrics the next and so on. As a hockey player, there is no need to get overly strong--your core, change of direction and endurance are most important and a little bit of strength.

[jeffw 1]

I hate these workout threads. No one can ever agree on anything. One guy says 'do this' then another says 'no, you should never do that because of this' then the next guy comes back with a 'yeah, but...'

I would pretty much ignore any advice you get here (since no one can agree)and check out this hockey specific program at bodybuilding.com

LINK

[BGM 0]

I hate these workout threads. No one can ever agree on anything. One guy says 'do this' then another says 'no, you should never do that because of this' then the next guy comes back with a 'yeah, but...'

I would pretty much ignore any advice you get here (since no one can agree)and check out this hockey specific program at bodybuilding.com

LINK

Agree--that is why I said don't go to the gym and do exercises that you see in muscle magazines, etc---need to do hockey specific workouts.

[Jason Harris 31]

I disagree on having to split your lower and upper body workouts--that is old school thinking for heavy body builders. Many articles these days show how you can get a good overall body workout in 1 workout session. You are better off doing an all body with core, rest a day, then run with some plyometrics the next and so on. As a hockey player, there is no need to get overly strong--your core, change of direction and endurance are most important and a little bit of strength.

Too many people fall into the trap of "If one is good, three would be better." But how about having time to enjoy one's life?

I admit I would work out slightly differently if I was trying to make a team, but I've stayed in a great level of fitness throughout my adult life with three weight/cardio workouts a week that total around an hour each. Conversely, I know many gym rats that are there two hours a day, six days a week. Most of them are definitely leaner than I am, which I'm sure is partly a function of twelve hours of exercise versus three, but I know my strength has increased throughout the years, so I don't think I've fallen behind greatly in that area. And my blood pressure and pulse rate are at very good levels, and would be even better if I were truly training for a sport and put in a bit more cardio exercise. I've had enough experience to know that "less is more" can work, but one has to train intensely -- going to failure with each set, then moving to the next.

The benefit, of course, is quite a few more hours throughout the week to enjoy life.

[Trooper 8]

I disagree on having to split your lower and upper body workouts--that is old school thinking for heavy body builders. Many articles these days show how you can get a good overall body workout in 1 workout session. You are better off doing an all body with core, rest a day, then run with some plyometrics the next and so on. As a hockey player, there is no need to get overly strong--your core, change of direction and endurance are most important and a little bit of strength.

There are a lot of ways to do it. Splitting is not old school thinking for bodybuilders, although they do use it. Most powerlifters and strength athletes split their workouts. The Westside template is laid out this way as is Joe DeFranco's variation, Westside for Skinny Bastards that he uses with pro and college athletes in many sports.

[Jarick 5]

My lifting routine was 5 minutes of medium pace cardio to get the blood (and my brain since it was 6 in the morning) going, then lifting for 30 to 45 minutes, then about 10 to 15 minutes of medium pace cardio. Occasionally I would do a good 20 to 30 minute cardio session after lifting to really get the metabolism going.

But all of that was lifting to increase metabolism and lose fat, not for strength. If it was only strength, I'd probably only do a 5 minute warmup and cool down.

Oh, and there's no way you can do an intense full-body lifting session in one day. You'd be in the gym for four hours and after the first hour you're not going to be training intense enough to make it worthwhile. Even my uncle, a champion bodybuilder, would cap his lifts at 2 hours a day, and he was lifting six days a week.

[nni 0]

you can get an intense full body workout in under an hour. you just have to lift smart.

[Jason Harris 31]

Oh, and there's no way you can do an intense full-body lifting session in one day. You'd be in the gym for four hours and after the first hour you're not going to be training intense enough to make it worthwhile.

You can have an intense, full-body lifting session in around twenty minutes, and come out rubber-legged and panting, particularly if you have a partner. I've done it many times.

[Trooper 8]

Even my uncle, a champion bodybuilder, would cap his lifts at 2 hours a day, and he was lifting six days a week.

Bodybuilding does not equal strength training. Many bodybuilders are in the gym for hours a day 6 days a week. Strength athletes don't spend nearly that much time working out. More is not better.

[biff44 0]

It is NOT a good idea to do heavy lifting AND cardio the same day!!! You rip up your muscles with the lifting, and after you are done you need every bit of energy and nutrition to repair them bigger and better than they were that morning. If you then run the same day, you are using up the energy that your body needs to get bigger. The result--your muscle get SMALLER, despite working out a lot! Space it out!

[gman 0]

you can get an intense full body workout in under an hour. you just have to lift smart.

.

You can have an intense, full-body lifting session in around twenty minutes, and come out rubber-legged and panting, particularly if you have a partner. I've done it many times.

There have been a number of studies recently, of course I cannot find a single one right now , indicating that an optimum workout duration is less than an hour. Actually around 45 minutes. Any more than that and the body cannot keep up with the hormone surges and energy levels required for the immediate and extended recovery. In fact, if you go for more than an hour, your strength potential actually goes down and your risk of injury goes up. Unless, of course, you are on some sort of "juice".

Like Salming says, if you have a circuit set up right and your know where you are going in the circuit you can turn your world upside down in as little as 20 minutes. One needs to be in pretty good shape to do this consistently and the mental aspect of it is as crucial as the pysisical. Kind of like doing a 20-rep squat routine followed by a fifty rep overhad press and 20 rep snatch and 20 rep clean and then 50 rep deadlift...

. The body responds better than many popele realize to short intense workouts. Aside from a reduced risk of injury, you have more time for life outside the gym.

[sabre09923 0]

So, is swede's musing correct, then (if you do total body, you will not recover very fast)?

[braywarshawsky 0]

Being this my first post in Mod Squad, I'd first like to say hello everyone!

Secondly, it is kind of related to this topic at hand... when speaking about Weights & Cardio. How can I gain more speed, & stanima on the ice? I've been playing now again for a season, after a 6 year hiatus while I was going through college, and my first few years of being a professional adult. Before I quit, I played Varsity HS Hockey, and I was a healthy 6'0''/190lbs. Now I'm 27, and 240lbs... Too much beer in college.

Now when I play, I'm sluggish... and I don't have that "first step" that I used to have. I've gotten better since I re-started, and I have my wind back for the most part, but at times it seems like some games are better than others and... and my stanima runs out fairly quickly when I'm on the ice. Besides the usual tredmill work, what possible off ice drills could I work on to gain back that first step, and my stanima? Any feedback you guys could provide, I'd greatly appreciate. Thanks, and glad to be a part of the community.