Sandip -

I learned something new from a great trainer I had last year which may help you decide.  Cardio after weight training can be especially beneficial in burning fat, one) because it keeps your heart rate up longer even after you stop exercising, and two) if properly timed, you can burn more fat more easily than if you did cardio before your workout.

Before you workout, there isn't a lot of fat in your blood stream but your body will tap into the stored fat as it is needed for energy.  After lifting, your body starts releasing fat for energy to help begin repairing the muscles you worked during weight lifting, especially after a heavy workout.  So, if you do some moderate cardio after lifting weights you can burn that available fat quickly, which means your body will have to tap into your stored body fat that much sooner to help recover from the lifting session.  I was taught to wait 8-12 minutes after lifting....long enough for your body to think you are done working out so it can start the repair process, but not too long.

Other than that benefit, I think it depends on your cardio and weight training goals. If you want to bulk up and are going heavy with weight lifting, you probably don't want to do cardio before lifting, but save your energy. Light cardio as a warmup only would be good.  If you are targeting burning fat, so even your weight lifting his low weight/high rep to the point of muscle fatigue, then cardio may be a good idea before your work out.

Are you more confused now?  :)  Here's my routine as an example.

I don't lift heavy often, maybe once every 2-3 weeks, so as a general rule I do some light cardio before my resistance training 10-15 minutes just to get the blood flowing.  I do more intense interval cardio on non-lifting days.  When I lift heavy I do light cardio warmup, lift, wait 8-12 minutes, then moderate cardio for 20 minutes.

Good Luck!

sandip sarkar

3/ 4/10 1:21pm

Hi , Thanks a lot for this big advise ....  . can i ask for a little help more ?? i have very small time for workout in the morning , max 45 mnts. i have segregated my workout chart as below ........ can u plz verify is that ok or not , as u are doing training on workout .......

 

 

day 1 :

100 skipping
(rest for 2 mnt)

 

burble curl (21)

(rest for 2 mnt)

 

alternate dumble curl
(rest for 2 mnt)

 

overhead triceps curl
(rest for 3 mnts)

 

[rpt another time]

 

after 2nd set ends, i take rest for 10 mnts & will run for 5/10 mnts .......... then rest for 20 mnts ... ( any other cardio is required ???? )

 

day2:
100 skipping
(rest for 1 mnt)

 

bench press
(no rest)

 

dumble fly

(rest for 3 mnt)

 

push ups
(no rest)

 

 

[rpt another time]

 

after 2nd set ends, i take rest for 10 mnts & will run for 5/10 mnts .......... then rest for 20 mnts ... ( any other cardio is required ???? )

 

** next day i take rest & do the above workout routine for next 2 days