Strength

If you are doing weight and cardio on the same day which one should you do first?

Unlock Optimal Workout Results: Which Comes First - Weight or Cardio?

This is a great question. So there's three ways of doing this. Before we do that, we pre-frame the fact that cardio has different levels. We can work on our lactate threshold, we can work on lactate clearance, or we can work on oxidative cardio. There's different ways of doing that and the training is different. So I would say if you're looking for getting stronger and then keep the cardio as your health factor, then do your weight training first and then do your cardio. So you can get the results that you want out of your training first. All the energy goes into your training. Now if you're trying to get a mixed hybrid of both, then do some days weight training first, some days you do cardio first. If you're trying to have your cardio and your health levels, or if you're working on lactate threshold or lactate clearance, I would do that cardio first before doing the weight training because you won't have energy for that after weight training. Alright, let's go.

If you're looking to get stronger and keep cardio as a health factor, weight training should be done first. If you're looking for a hybrid of both, do some days with weight training first and some days with cardio first. For working on lactate threshold or lactate clearance, cardio should be done first before weight training.

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When it comes to doing weight and cardio on the same day, there are three approaches to consider. It's important to note that cardio training can focus on different aspects such as lactate threshold, lactate clearance, or oxidative cardio, each with their own training methods. If your primary goal is strength improvement and you view cardio as a secondary health factor, it's recommended to prioritize weight training first. This allows you to dedicate your energy towards achieving your desired results in training. However, if you aim for a balanced combination of both weight and cardio training, you can alternate between doing weight training first on some days and cardio first on others. On the other hand, if your main focus is on cardio levels, lactate threshold, or lactate clearance, it is advisable to perform the cardio session before weight training. This ensures that you have sufficient energy for optimal performance during the cardio workout.

What are some of the early signs of over training and what, if any, recommendations do you have to avoid overtraining?

Recognizing the Early Signs of Overtraining: Listen to Your Joy

Early signs of overtraining are going to include fatigue in a way that you are not friendly, you don't have a lot of motivation for anything, you're not enjoying anything in life, those kind of things are starting to be a sign of you're doing way too much. So start to look at your joy, your personal joy, and things that are joyful in life around you and start to see, well, I may be tiring myself out way too much to the point where I'm tired in a sense that I don't even feel like anything in life is important or is joyful. That's pretty common because then you know you need to take a recovery week, which we call it in professional sports, a deload week, or sometimes two deload weeks. Some professional athletes maybe even a month of deload week. So you don't only have overtraining physically, but you could also have overtraining mentally. That's very important to look into. So I would say those are the beginning signs of you're training way too much. Your joy.

Signs of overtraining include fatigue and a lack of motivation or joy. It's important to take a recovery week or even a month to deload in order to prevent mental as well as physical overtraining.

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Some early signs of overtraining include experiencing fatigue that affects your motivation and enjoyment of life. If you find yourself lacking joy and not feeling enthusiastic about anything, it may be a sign that you're pushing yourself too hard. It's crucial to pay attention to your personal joy and the things that bring you happiness. If you're constantly exhausting yourself to the point where nothing feels important or joyful, it's time to consider taking a recovery week or even two deload weeks. Professional athletes sometimes require even longer periods of rest. Overtraining can also impact you mentally, so it's essential to be aware of both physical and mental signs. Recognizing these early signs is key to avoiding overtraining and maintaining a healthy balance in your training routine.

What strength training exercises would you recommend to help maintain good SI Joint health?

Unilateral Exercises: Key to Maintaining Good SI Joint Health

That is a great question Billy because in track and field for example the hurt alert athletes always have SI joint pain. So the one thing in my model that I think that has helped the most is that I took away all bilateral symmetrical training. So no squats, no deadlifts, no bilateral symmetrical cleans or Olympic lifts. Everything has been unilateral. Lunges, single leg staggered, you know some type of hip dominant movement. So any knee dominant movement like lunges, any hip dominant movements like staggered stance deadlifts or foot on wall deadlifts, things like that. Those have been really really good. Actually I'll tell you why. I'll tell you why right now. Right now Billy watch. Watch this. So this is hips. Squatting like that, right? Deadlifting like that. But when you do unilateral work the hips move like this. So it's really really good for you to do that because then you're going to see that the SI joint moves and that's going to be really healthy for you in order to maintain good SI joint health. Try going unilateral for a while and then we'll go from there. Hope that helps.

To help with SI joint pain, try doing unilateral movements like lunges and staggered stance deadlifts. These types of movements will help the hips move better and help keep the SI joint healthy.

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To maintain good SI joint health, I recommend focusing on unilateral strength training exercises rather than bilateral symmetrical training. Avoid exercises like squats, deadlifts, and cleans that involve symmetrical movements. Instead, incorporate movements that emphasize single-leg or staggered stances. Lunges are a great knee-dominant exercise, while staggered stance deadlifts or foot-on-wall deadlifts can target hip dominance. Unilateral exercises allow the hips to move in a different way compared to bilateral exercises. This movement variation is beneficial for maintaining healthy SI joint function. Give unilateral training a try and assess how it affects your SI joint health.

Unlock Your Hips: Reach New Heights of Mobility

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For improving hip mobility, one effective drill is the Spiderman lunge.

Stretching After Practice: Only If Truly Necessary

only if you have the time, only if you need to and have to for a specific reason of connective tissue demand, yes. Other than that if you don't need to and you train in your practice with full ranges of motion and you go through mobility work actively and dynamically you're not gonna need to stretch statically. So that's it.

Static stretching is only recommended if it is needed for a specific reason or connective tissue demand, otherwise active and dynamic mobility work should be sufficient.

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Stretching after practice is necessary only if you have the time and there is a specific demand on your connective tissues. If you already train with full ranges of motion, actively and dynamically work on mobility, and don't feel the need to stretch statically, then it is not necessary. So, stretching after practice depends on individual needs and specific reasons related to connective tissue demands.

I lean to one side when I land on one of my feet running why?

Discover why you lean to one side while running

I don't know, I would have to make an assessment, but we do have clues. I've seen that before, when people lack range of motion at the hip and the outside of their leg, okay, their IT band, glute mid, all that stuff has high activity and you can't get into your hip when you're standing, so your body mass as you're standing has to lean away from the hip because you can't get into the hip and drop as you're running. Now, the running speed is a variable to answer this question and the ranges of motion at the leg and at the torso, as far as how your ribs are moving and where your hip is in time, also are variables to this question. So I would say lacking some type of range of motion at the hip so that your femur can stay with your center of mass on top is probably the reason why you lean over so your body doesn't want to be in that position of straight, it wants to lean away from where it can't get into.

The reason why you lean over when running is likely due to a lack of range of motion at the hip, which prevents your femur from staying with your center of Mass on top.

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To determine why you lean to one side when landing on one foot while running, I would need to make an assessment. However, there are some clues that can provide insights. One possibility is a lack of range of motion in your hip and the outside of your leg, specifically the IT band and glute medius. This can result in high activity in those areas and prevent proper hip engagement while standing. As a result, your body mass may lean away from the hip when standing and lean further as you run. The speed at which you run and the range of motion in your legs and torso, including how your ribs move and the position of your hip over time, are additional factors to consider. It's likely that a limited range of motion in the hip prevents your femur from aligning with your center of mass, causing the leaning motion. Your body naturally wants to avoid being in a straight position and leans away from the area where it lacks mobility.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

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