Weights and intervals on the same day?

February 24, 2009 at 11:54 pm 1 comment

As I wrote a few days ago, on Sunday I did my weights and intervals on the same day. There were practical reasons for this but I won’t bore you with those. Despite a ten or so minute break after doing my weights (which take around 35 minutes), the interval workout (23 minutes, five 1-minute RPE 7/8 intervals) was really hard work (not in a good way) and I found that I wasn’t working at the same intensity as I normally would.

For the same practical reasons, which I still won’t bore you with, I need to continue to do my weights and intervals on the same day for the rest of this week. So this morning, I actually managed to get up a bit earlier and did my intervals before work. Purists will be horrified, but I did not get up super early, re-fuel and then workout. I just crawled out of bed, into my workout gear, and got on the elliptical.

There are different schools of thought on the benefits and suitability of fasted cardio in the morning. For a good, although sometimes complex discussion on the reasoning and science behind this check out The Fasted Cardio Roundtable on T-Nation. The gist of it is that during the night, the majority of energy you use is produced through fat metabolism, so come morning, there should be a greater availability of free fatty acids in the bloodstream, available to fuel your workouts. This is only true of cardio, not resistance training – everyone agrees that doing resistance training (weights) on an empty stomach is BAD. However, the use of FFAs for energy only works at low to moderate intensity workouts. Because fat oxidation is a slow process, higher intensity workouts will switch to alternative energy sources.

All I know is that doing my intervals just after waking up felt like c**p. It felt as though I had upped the resistance on the machine and every stride was an effort. It took about fifteen minutes, or three of my five intervals, until this eased a little. And rather than feeling great after my workout, and starting my day with a bounce in my step, I was tired all day long, despite a relatively early night. And I didn’t get the benefit of knowing that I had done my workout for the day, because I knew that my resistance training session would be waiting for me when I got home. On the plus side, my weights session this evening was unaffected and I matched or improved on my performance on all exercises compared to last time. So, strike two for weights and cardio on the same day. While morning might be a good time to get in some bonus cardio, I don’t think I will make a habit of doing my intervals first thing.

In the name of scientific endeavor, I will try something different for my third and final weight-and-cardio on the same day. On Thursday I am going to, shock horror, try doing my intervals first, followed by my weights. This is generally frowned upon because having tired yourself out doing cardio, you are likely to perform sub-optimally on your resistance workout, and may also have more difficulty maintaining good form, thus increasing the risk of injury. However, after my interval sessions, performed in the evening, I usually feel great, and regular readers will know that after a little break, I usually do some bonus cardio. So just this once I will do my intervals, take a break, and then do my resistance session. Exercise boffins out there who understand these things better than me have until Thursday evening GMT to talk me out of this earth shattering course of action. Stay tuned.


Entry filed under: exercise, fat loss, heath and fitness, interval training, nutrition, weight loss.

I’m starting to sweat a little Over 6 hours exercise!

1 Comment Add your own

  • 1. Cynthia  |  February 25, 2009 at 7:14 am

    While I sometimes (rarely) get up and do a workout first thing before eating, it’s not my favorite. I usually feel stiff first thing in the morning and moving around doing my normal stuff like fixing breakfast, etc… helps loosen me up.

    You know… it’s not infrequent that I go do my water aerobics, then go do some resistance stuff after. I know it should be the other way around, but it’s just blasted hard to get myself there earlier. Also, I tend to feel warmed up and ready to really exert after being in the pool.

    I say experiment and see how it works for you.


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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
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  • Exercise last week: 4 hrs 40 mins
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    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
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