Lifting and Cardio on the same day ?

[mybell]

My plan is to lift 4 days a week, Monday/Tuesday and Thursday/Friday. I also want to fit in 3 - 4 days of cardio. 2 HIIT and 1 or 2 ss Cardio (doing a couple of 10ks this summer). To make sure I get in at least 1 complete rest day I will need to do weights and cardio on the same day, once or twice a week.

My thought is that I can do HIIT on Tuesday and Thursday very early am, then lift that morning a couple of hours later. (would it be better to do it on leg day or upper body day?)

Then I can do SS Cardio on Sat and/or Sunday, having Wednesday totally off.

Right now my goal is to lose Body fat and lean down.

Thanks.

[PowerManDL]

I'd do intervals after lifting if you choose to do them on the same day. Doesn't matter for upper body work.

[jrb1980]

I don't have any problem doing HITT in the am and weights after work if need be. But I do HITT at 6am and weights at 6pm.

I have tried it the other way around though (i.e weights in am) and it didn't work as well for me.

[curvyone]

I am currently doing a 4 day light/heavy upper/lower spilt and I do my HITT on light upper day and go into the gym a 5th day for my second HITT session. It has been working great for me.

[mybell]

Originally posted by curvyone@May 24 2006, 02:23 PM
I am currently doing a 4 day light/heavy upper/lower spilt and I do my HITT on light upper day and go into the gym a 5th day for my second HITT session. It has been working great for me.
This sounds just like what I was thinking of. I"ll give it a shot and see how it goes.

Thanks for the replys.

[Erik]

Originally posted by curvyone@May 24 2006, 03:23 PM
I am currently doing a 4 day light/heavy upper/lower spilt and I do my HITT on light upper day and go into the gym a 5th day for my second HITT session. It has been working great for me.
Define working great.

My only issue with this is you have 4 intense lower body workouts.

[Kathryn]

Originally posted by Thunder@May 24 2006, 02:32 PM
Define working great.

My only issue with this is you have 4 intense lower body workouts.
what would you suggest T..only do 1 day HIIT if you are doing the heavy/light lower/upper body split?

[Erik]

Originally posted by Kathryn+May 24 2006, 04:36 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Kathryn &#064; May 24 2006, 04:36 PM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Thunder@May 24 2006, 02:32 PM
Define working great.

My only issue with this is you have 4 intense lower body workouts.
what would you suggest T..only do 1 day HIIT if you are doing the heavy/light lower/upper body split? [/b][/quote]
I&#39;m leaning towards the same days as lower body days but a separate session. So AM training and PM HIIT or something like that.

That way your lower body is getting more complete days off.

[Kathryn]

Originally posted by Thunder+May 24 2006, 02:36 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder @ May 24 2006, 02:36 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Kathryn@May 24 2006, 04:36 PM
<!--QuoteBegin-Thunder@May 24 2006, 02:32 PM
Define working great.

My only issue with this is you have 4 intense lower body workouts.
what would you suggest T..only do 1 day HIIT if you are doing the heavy/light lower/upper body split?
I&#39;m leaning towards the same days as lower body days but a separate session. So AM training and PM HIIT or something like that.

That way your lower body is getting more complete days off. [/b][/quote]
great thanks&#33; thank God you didn&#39;t say anything crazy like doing HIIT right after a lower body session&#33; I would of died&#33; :suicide:

[PowerManDL]

Originally posted by Thunder+May 24 2006, 04:36 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder @ May 24 2006, 04:36 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Kathryn@May 24 2006, 04:36 PM
<!--QuoteBegin-Thunder@May 24 2006, 02:32 PM
Define working great.

My only issue with this is you have 4 intense lower body workouts.
what would you suggest T..only do 1 day HIIT if you are doing the heavy/light lower/upper body split?
I&#39;m leaning towards the same days as lower body days but a separate session. So AM training and PM HIIT or something like that.

That way your lower body is getting more complete days off. [/b][/quote]
Or you could just say fuck it and unload every 3-4 weeks.

[mybell]

Originally posted by Thunder+May 24 2006, 03:36 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder &#064; May 24 2006, 03:36 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Kathryn@May 24 2006, 04:36 PM
<!--QuoteBegin-Thunder@May 24 2006, 02:32 PM
Define working great.

My only issue with this is you have 4 intense lower body workouts.
what would you suggest T..only do 1 day HIIT if you are doing the heavy/light lower/upper body split?
I&#39;m leaning towards the same days as lower body days but a separate session. So AM training and PM HIIT or something like that.

That way your lower body is getting more complete days off. [/b][/quote]
So, THunder, option A is better right, so I get more days off for legs right?

OPtion A - Lower lifting at 7:30 am then HIIT at 7:30 pm - (Next day woud be rest day or SS CArdio)

Option B - HIIT at 4:30 am - lower lifting at 7:30 am (next day would be rest day or SS Cardio)

Option C - HIIT at 4:30 am - upper lifting at 7:30 am (the next day would be legs )

[mybell]

Originally posted by PowerManDL+May 24 2006, 03:39 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (PowerManDL @ May 24 2006, 03:39 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Thunder@May 24 2006, 04:36 PM

Originally posted by Kathryn@May 24 2006, 04:36 PM
<!--QuoteBegin-Thunder@May 24 2006, 02:32 PM
Define working great.

My only issue with this is you have 4 intense lower body workouts.
what would you suggest T..only do 1 day HIIT if you are doing the heavy/light lower/upper body split?
I&#39;m leaning towards the same days as lower body days but a separate session. So AM training and PM HIIT or something like that.

That way your lower body is getting more complete days off.
Or you could just say fuck it and unload every 3-4 weeks. [/b][/quote]
What do you mean by unload every 3 - 4 weeks.? Is that just taking a break for a week?

[PowerManDL]

Taking a break in the sense of lowering the frequency and overall volume of work you&#39;re doing.

[Erik]

Originally posted by mybell+May 24 2006, 04:44 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (mybell @ May 24 2006, 04:44 PM)</td></tr><tr><td id='QUOTE'>
Originally posted by Thunder@May 24 2006, 03:36 PM

Originally posted by Kathryn@May 24 2006, 04:36 PM
<!--QuoteBegin-Thunder@May 24 2006, 02:32 PM
Define working great.

My only issue with this is you have 4 intense lower body workouts.
what would you suggest T..only do 1 day HIIT if you are doing the heavy/light lower/upper body split?
I&#39;m leaning towards the same days as lower body days but a separate session. So AM training and PM HIIT or something like that.

That way your lower body is getting more complete days off.
So, THunder, option A is better right, so I get more days off for legs right?

OPtion A - Lower lifting at 7:30 am then HIIT at 7:30 pm - (Next day woud be rest day or SS CArdio)

Option B - HIIT at 4:30 am - lower lifting at 7:30 am (next day would be rest day or SS Cardio)

Option C - HIIT at 4:30 am - upper lifting at 7:30 am (the next day would be legs ) [/b][/quote]
I think so, but that depends on how effective your leg training will be first thing in the morning. I know for me, I could do HIIT in the morning, but could never train legs in the morning, so for me personally, when I take motivation into account, AM HIIT and PM legs would be better.

It&#39;s up to you.

Unlikely to make a difference in the grand scheme of things.

[mybell]

I only have access to the gym in the morning, but I have a treadmill at home or I can run outside after dinner. So, it would just work better timing and schedule for me to do lifting then HIIT.

Thanks for the help.

[Swiss]

I also do a 4-day upper/lower split. Mon/Thur Upper and Tues/Friday lower and Wednesday off. I have been doing HIIT on my upper days.

Getting to the gym 2x/ day is really out of the question for me. So how awful is it that I&#39;ve been doing HIIT the way I have been?

[Erik]

Can&#39;t you just do your HIIT outside? Go to a park and run for 15 minutes.

[MichelleS]

Originally posted by Thunder@May 24 2006, 10:18 PM
Can&#39;t you just do your HIIT outside? Go to a park and run for 15 minutes.
maybe for you its easy to run outside try running in 95 degree heat with 100% humidity :barf:

[Swiss]

Originally posted by Thunder@May 25 2006, 02:18 AM
Can&#39;t you just do your HIIT outside? Go to a park and run for 15 minutes.
At this time, from 3&#39;ish on I&#39;m literally in and out with the kids. Home from school, back out for field hockey, pick up, back home, dinner, back out for girl scouts, back home, piano, etc.

My youngest is too young to be left home alone, even if it is just 15 minutes running in my neighborhood. (I would have already used up my childcare hours at the gym for my weight workout.)

Once school is out and activities stop, it will be MUCH easier. My oldest can watch my youngest for a bit.

But until then, how awful is it. Am I undoing all my hard work by hammering away at my legs 4x/week?

[Swiss]

Actually, I could go in very early, when my DH is still home, around 5:30 am and do my leg workout.

Then I could go back around 9 am and do my HIIT.

Would that be better? That would be about a 2 hour spread between leg workout and HIIT. How does that sound? If more time is needed I could go in around 10:00 am, giving me 3 hours between legs and HIIT.

[curvyone]

Originally posted by Thunder@May 24 2006, 03:32 PM
Define working great.

My only issue with this is you have 4 intense lower body workouts.
Wow, I guess I never thought of it in that way since the HITT was not on lower body days, but I am doing 2 extra sessions of lower body work. I will try the 1 HITT session a week as you suggested. Thanks again for the insight.