Thread: Post-Workout Cardio

Maybe sip some protein while running and pound the hell out of some food afterwards?

The PWO "window of opportunity" is open longer than you think. 60-120 minutes to be exact.

Ive always heard "30 minutes". So much in fact that's what's engraved in my head. I normally keep a bag of gummy bears and some protein bars in the truck and jeep just incase.

Good to know.

Originally Posted by SloppyJ

Ive always heard "30 minutes". So much in fact that's what's engraved in my head. I normally keep a bag of gummy bears and some protein bars in the truck and jeep just incase.

Good to know.

Protein bars and gummy bears? No wonder.

Originally Posted by CT

Protein bars and gummy bears? No wonder.

Back off jack. Everything's good in moderation!




That's just to tide me over until I get back to work and munch on steak.

Originally Posted by CT

The PWO "window of opportunity" is open longer than you think. 60-120 minutes to be exact.

good info indeed. Looks like I have no excuse now. Damn stationary bike.

The gummy bears are a must for glucose/insulin post workout lol. I feel ya, I've been known to munch on some starburst PWO.

I have never taken any of this into account...
Pre workout 6oz chicken breast Salad Half a Red Onion

Midway throw workout out.
2 scoop reflex 120g
2 Banana's

Post workout.
2 scoop reflex 120g
8oz Of rump steak some carrots and some fruit

Better do some research on this....

Is this the prime time to burn fat?

Originally Posted by CT

The PWO "window of opportunity" is open longer than you think. 60-120 minutes to be exact.

Exactly right^^^^

Not sure where the whole 30 minutes thing came from, but it is a myth.

^^^I agree

i take 2 scoops of ON whey 50mg protein immediately after i lift. i just ran 3 miles the other day after not doing cardio for months. i have no problem with endurance but man my legs are sore for a few days. i wanna run more but i cant!

Originally Posted by Ravager

Is this the prime time to burn fat?

from what ive heard over the years, yes.

because your glycogen is already low from the lifting so it burns fat. hope im not spitting bro-science

yeah before the first meal of the day and post workout are the best times to do cardio.

The answer to your thread title - dont do it.

-T

Originally Posted by TwisT

The answer to your thread title - dont do it.

-T

God dammit why do there have to be so many conflicting opinions in the world of bodybuilding?! Every time I think I've got shit figured out some vet tells me how I don't know shit about shit lol.

Elaborate please? Is it because of cortisol spikes and being catabolic? I'm on cycle if that effects the catabolism factor.

Originally Posted by Diesel618

God dammit why do there have to be so many conflicting opinions in the world of bodybuilding?! Every time I think I've got shit figured out some vet tells me how I don't know shit about shit lol.

Elaborate please? Is it because of cortisol spikes and being catabolic? I'm on cycle if that effects the catabolism factor.

Really depend on your training style, goals, ect ect. Everyone is different. Some people may benefit from it, but I would say no to most.

I see. Thanks for the reply. I'd rep ya but it says I must spread the love.

This is one of the reason that I drink Vitamin Water, while I train Its just enough sugar to get me by, while I train. I eat One banana on the car ride there. Stretch out and warm up for 15 min, and Im good to go.

I switch it up alot, sometimes I run early am, rest then train at night. I switch this around in order every 3 weeks. I never notice muscle loss from this, if anything I actually gain, and still lean out.

I have a complete Home Gym, everything commercial grade.
I will run 1 mile, on street, walk into my workout rooms yes 2, Ill do 20 dips, no rest, get on treadmill, mod jog or run 1 qtr mile, then instantly do 15 to 20 reps. I repeat this process til i reach 2 miles. Total run 3 miles, 1 mile on street, 2 miles in house on treamill. My total dips come out to about 100 to 140.
My reason for this odd combo is as follows, You burn so much fat while training cardio upper and lower at same time. Days that I dont run, I use a seated row, and do rows, also one of my favorite cardio movements. duration equals 30 to 40 min, then im spent. Sorry, If I hi jacked thread...

This thread is delivering the goods.

So this is probably ludicrous and I'm sure most could shoot it full of holes but I prefer cardio before I lift. It works better for me personally but I like to think its a good primer. I prefer nesquick and Whey before hand, stretch, spend half hr on the TM or in the park then a few min to slow the sweat, hydrate and hit the weights.

I take a nitric oxide supp with my protein/nesquick beforehand. Usually takes a good 30 min to hit me so I figure you spend that in cardio, get ur heart pumpin and peripheral bloodflow in high gear. Then bam the NO flushes through to further open ur vessels and you've got an open freeway for the prot/carbs as theyr'e starting to be absorbed.

I get excellent pumps this way...... anyway some more whey/nesquick right after then hopefully home to some chicken breast and wild rice

Optimal times to do cardio for fat burning purposes is in the morning before you eat and after your workout while you are depleted. It will not take nearly the same amount of cardio at these times to get the effect of burning fat for fuel. It is like pre exhausting a muscle prior to a heavy compound lift. It will not take as much weight to reach failure. I sometimes do this for squats if my back or knees are bothering me I will do leg extensions and leg press first then squats because less weight on squats = less stress on joints. You have plenty of time to load your body with protein and carbs during the anabolic window because like CT said it is open for at least 60-120 minutes post workout. I like to sip a creatine Bcaa's drink during workout so this helps fuel my body. I usually only do cardio for 10-25min. so there is plenty of time to get in a good meal. One thing to keep in mind is if you are solely trying to lose fat or bulk up then you will have to adjust accordingly. I think there should always be some cardio in at the end of a workout at least 10mins 3 times a week IMO.

Originally Posted by evanps

So this is probably ludicrous and I'm sure most could shoot it full of holes but I prefer cardio before I lift. It works better for me personally but I like to think its a good primer. I prefer nesquick and Whey before hand, stretch, spend half hr on the TM or in the park then a few min to slow the sweat, hydrate and hit the weights.

I take a nitric oxide supp with my protein/nesquick beforehand. Usually takes a good 30 min to hit me so I figure you spend that in cardio, get ur heart pumpin and peripheral bloodflow in high gear. Then bam the NO flushes through to further open ur vessels and you've got an open freeway for the prot/carbs as theyr'e starting to be absorbed.

I get excellent pumps this way...... anyway some more whey/nesquick right after then hopefully home to some chicken breast and wild rice

I know guys that do cardio before lifting. I was once told if your main goal is to lean out then you should do intense cardio before lifting and then lighter cardio for less time afterwards. But we all know how much those bro's in the gym that know everything really know.

Originally Posted by Diesel618

I know guys that do cardio before lifting. I was once told if your main goal is to lean out then you should do intense cardio before lifting and then lighter cardio for less time afterwards. But we all know how much those bro's in the gym that know everything really know.

lol well its def gonna lean you out. I take in ~3000 cal a day and am consistently around 9% BF. If I decide to bulk up some I slow it down and as soon as i go back to it the fat flies off again........ But I'm still a very firm believer that EVERYONE is different. Yeah science is science and some activities/supps/diets are gonna give similar results across the board but anybody into fitness/BB should make it their priority to know their body. I just do what I know works for me... maybe sometimes it might work for someone else and vice-versa.

Originally Posted by Diesel618

I know guys that do cardio before lifting. I was once told if your main goal is to lean out then you should do intense cardio before lifting and then lighter cardio for less time afterwards. But we all know how much those bro's in the gym that know everything really know.

This debate is as old as I can possibly imagine. I go back to a rule of thumb, "If it works for you, stick with it." I have days where I walk into the gym, or even my home gym, and yes I will do 15 min of cardio. After Im done my energy is through the roof, and my workouts are longer and more focused. If I train real hard such as back day for exmp, I cant do cardio afterwards, Im too tired. I think every time you train, listen to your body. I could give a fuck less what, Dexter says, what Arnold says, What Joe Weider says, dont get me wrong, I have a huge ammount of respect for the above mentioned names. Listening to other people, can sometimes really fuck up your program. Do what works for you....

Anybody use a stationary bike?

Originally Posted by malfeasance

Anybody use a stationary bike?

Ive tried to on many ocassions, but its too boring for me. Its great though if you have joint issues. My favorite has become, seated rows on nautilus row machine.

I try to get in at least three cardio sessions per week whether they are on their own or after a workout