cardio workout *with* weights? (and shadowboxing)

[thin]

First I have a tip for you, it might not be new, but when I run I like to shadow box. Since I run at night I can box with my shadow as I pass each streetlamp! It's a lot of fun and I can tell I got a good workout from it since my arms were sore the next day.




Okay now for the question. Is it possible to get a cardio workout while lifting? I mean if you keep going from one lift to another and don't rest too much? I have very little time some days and need to get cardio and weights in under an hour or so.

Thanks for any ideas you guys have.

-Susan

PS. mini mouse posted some stuff about lifting at the thin page and I thought that rocked-- I hope some more people there try it out.

--
http://futurebird.diaryland.com
http://www.futurebird.com/thin

 

[alexiarenee]

You can get a cardio workout if you keep your rest time short between sets/exercises.......
May have to use a lighter weight since you aren't resting as much......

 

[starfish]

Sometimes, I go to the track and use the bleachers for cardio and I get a really good leg workout for me.. I do the stairs around- every other step up and jog down.. Then I speed walk the straight parts of the track and do lunges around the curves..

I get my cardio in and my legs and butt are sore the next day..

 

[Fatback]

I used to do a workout called "The Firm". They incorporate weights with cardio. Some of the workouts were pretty intense. They have a pretty extensive collection.

 

[KBgrl]

Hey...I say do whatever the hell thats gonna get you to use your muscles and build a strong body......

do you go to a gym too thin? I can't remember if you said you lifted at all

 

[thin]

I lift a whole lot. Since I was 16 or so.

I can bench my body weight.



I go to a gym in harlem it's an old gym, but the rate is low and they have everything I need.

 

[alexiarenee]

Sometimes, I go to the track and use the bleachers for cardio and I get a really good leg workout for me.. I do the stairs around- every other step up and jog down.. Then I speed walk the straight parts of the track and do lunges around the curves..

I get my cardio in and my legs and butt are sore the next day..

I used to run track in H.S.....
We would have drills like this..we had to do one lap of lunges (400m) and one lap of jogging backwards!!!!!
I CAN"T for the life of me run the bleachers!
On my way down I always feel like I am gonna fall!!

THIN----
You said you have an hour?? How many days a week?
In an hour you could get in 30 min of cardio and a bodypart with weights....I used to have to get in and out in 1 hr 15 min back when I would go before school...my school started at 730!
I would do just 20-25 min interval cardio, then hit two bodyparts real quick.

 

[Gladiola]

Pressor Response

If you are using weights doing a 'cardio' workout like aerobics - particularlly lifting them overhead, your heart rate might increase due to the Pressor Response
http://www.ginmiller.com/FAQ/stepwithhandweights.htm

This physiological mechanism is governed by the autonomic nervous system and results in an increase in heart rate, together with a corresponding reduction in the volume of blood pumped with each beat of the heart. The elevation of heart rate that accompanies the pressor response is not indicative of an increase in exercise intensity.

You could very well super set opposing muscle groups - this should get your HR high enough to yield some cardiovascular benefit. From my cool exercise physiologist friend:

the way the body is wired makes training opposing muscle groups back to back very beneficial. To avoid tearing anything, we have what is known as reciprocal innervation, meaning that when an agonist/prime mover contracts, the antagonist/opposing muscle group automatically relaxes and undergoes passive stretch. One group gets rest while the other is working, so the lactic acid that accumulates can be dispersed. And, the stretch that one group undergoes while its antagonist is working increases the strength of contraction it will generate when it becomes the working group by enhancing contractile protein crossbridge formation.