Cardio for girls who lift?

emyinpink · May 2010

I've read a lot of conflicting research lately, and I'm not really sure which direction to go in.

Those of you who do a pretty strenuous weight lifting program (3x/week, something like NROL4W or with a personal trainer), what does your cardio routine look like? Both on days with and without lifting? Do you incorporate intervals? If so, how often?

Right now my main goals are weight loss, but I'm trying not to lose muscle mass. I'm down 9 pounds, so far Cool , and losing inches as well.

Thanks!

Nebb · May 2010

I always do cardio to start. Not a long session, because I burn a lot of calories lifting and my heart rate is usually quite high, but I still do some to warm up. 20 minutes of running intervals, 15 mins at high intensity on the rower, 20 minutes of intervals on a spin bike. I start every work out that way, and this was implemented by my pt.

raynes · May 2010

I'm following NROL4W almost exactly right now, so I do "cardio" when the program calls for it, and that's usually in the form of intervals. So, once-twice a week for 15-20 minutes.

For me, the lifting workouts get my HR up pretty high (most days) so that's cardio right there.

vmartz · May 2010

I have been working with a personal trainer for almost a year now. Lifting is by far my favorite, and I love the results I have gotten. We always start with a low impact cardio warm up, and then she mixes cardio into the workout. Three sets of different weights - 4 minutes on the treadmill - three sets of weights - 4 minutes of running. She has been pushing me to do more cardio than weights lately though (and I hate it = ). I have my muscles tones, but I need to melt the extra pounds through a good continued cardio workout to show off the tones results.

TurtlesAllTheWayDown · May 2010

I do personal training twice a week, which incorporates a lot of free weight and weight-bearing exercises into circuits. I do cardio 2-3 other times a week, usually running. On one of my cardio days, I'll also work in some weight machines - the kind that my trainer showed me to use, so I know I'm doing them correctly, like leg press, tricep pull down, and cable machines. So I get 2-3 days of cardio, 3 days of weights, and then I'll usually do tennis or yoga for one day on the weekend.

kmjarvey · May 2010

I do cardio (30-90 minutes) 6 days a week and 3 30 minute strength sessions a week. I shoot for doing intervals twice a week-once something like 2x12 min and the other VOMax (ex 6x1K). Hill intervals will burn fat like crazy and add muscle tone.

nemy · May 2010

Thanks everyone! I think I'll stick with the 20 min of cardio pre-lifting (my heart rate is up while I'm lifting as well), and then a cardio workout on 2-3 of the other days/week. So many inspirational girls on this board

Cardio for girls who lift?

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