sinds kort doe ik 2 x per week een krachtttraining van 30 minuten, gevolgd door 30-40 minuten cardio
Mijn doel is om het vetpercentage wat omlaag te brengen.
Vroeg me af wat jullie mening hierover is....

Hiernaast doe ik overigens nog 1 dag krachttraining gericht op massa met o.a. BP/Squat/Deadlift/optrekken in mn schema.

greetz

Het is sowieso goed dat je je cardio na je KT doet! Je moet zelf een beetje kijken hoe lang je doet. 30 minuutjes lijkt me al voldoende. Wat is je vetprecentage?

Zelf houd ik het niet vol om na een sessie KT nog 30 a 40 minuten te cardio-en.. Ik ben dan te kapot.. Ik ga wel soms op de fiets of crosstrainer zitten (en ja ook bewegen) voor de cooling down. Mocht je na een flinke sessie KT nog cardio doen, ben je meer af aant breken in je lichaam dan op aant bouwen. (denk ook aan de aanmaak vab stresshormoon)..
 
Ik zou er dan liever voor kiezen om 2 dagen flink te knallen met kt (ik weet niet wat je doet, maar ik vind het knap om na 30 min al klaar te zijn).. En een dag appart in te lassen voor een goede cardio sessie.

Zo´n 18 % , tijd om er iets aan te doen dus..

Ja ik wil gewoon graag 2 dagen sowieso vullen met cardio, maar ook weer een beetje gecombineerd met KT, dit doe ik dan wel met een wat lager gewicht (zo n 60-70 % 1 Rm) dus ik had het als volgt bedacht:

30 minuten kracht
BenchPress superset met Lat pull 3x 10,
Incline Bench Press 3x 10,
dumbell row 3 x 10,
lateral side raise)

40 minuten cardio

Dag erna t zelfde alleen dan onderlichaam oefeningen,

Simpel weg:

Ma KT Upper body 30 min -cardio 40 min
Di KT Lower body 30 min -cardio 40 min

Vrij KT Full body

Dan nog zou ik niet zolang cardio na kt doen, maar verdelen over de dagen..
 
Of kun je wellicht 2keer trainen op 1 dag?? BV 's ochtends KT en 's avonds cardio (in vorm van hardlopen oid)

Vaag dat niemand hier op t forum iets over cardio na de krachttraining kwijt kan..iets over de hartslag, melkzuur, vetverbranding etc.?

Hoezo vaag?
Dat was je vraag toch niet?
Je vraagt alleen om een mening...

zelf doe ik meestal 10 a 15 min na de KT wat cardio is wat weinig maar meer hou ik ook niet vol
 
cardio los is idd beter of de 2x op 1 dag of un extra dag voor de cardio zou ik zeggen

Imo moet je cardio en KT altijd gescheiden houden. Laag intensieve aerobische training valt wel te combineren met KT, maar cardio beter op een apparte dag of in ieder geval een paar uur gescheiden van KT. 

echt intensieve cardio zou ik inderdaad niet combineren met krachttraining. colling down / afvoeren en verminderen van verzuren / algemene conditie kan geen kwaad.

ok ok, nogmaals bedankt dan voor deze meningen..Ik had een opvatting over dat een cardiosessie na de KT wel effectief zou wezen qua vetverbranding. Maar veel leden geven aan een apart dag(deel). Ben momenteel begonnen aan een hardloop avontuur wat bij extreme gladheid wordt vervangen door minimaal een uur cardio

ORIGINAL: Nadia

Zelf houd ik het niet vol om na een sessie KT nog 30 a 40 minuten te cardio-en.. Ik ben dan te kapot.. Ik ga wel soms op de fiets of crosstrainer zitten (en ja ook bewegen) voor de cooling down. Mocht je na een flinke sessie KT nog cardio doen, ben je meer af aant breken in je lichaam dan op aant bouwen. (denk ook aan de aanmaak vab stresshormoon)..

Ik zou er dan liever voor kiezen om 2 dagen flink te knallen met kt (ik weet niet wat je doet, maar ik vind het knap om na 30 min al klaar te zijn).. En een dag appart in te lassen voor een goede cardio sessie.

cortisol rommel is dat hehe.
Zelf doe ik het ook niet meer na de krachtraining smorgens FTW lekker fit word je daar van.
Ik doe dan altijd 35 in conditie/vet verbranden.

Ik zou altijd gescheiden houden..

Artikel van Tom Venuto

Q: What should I do first, cardio or weights? The reason I ask is because I heard that high intensity weight training burns more carbs while low intensity burns more fat. So I was wondering, wouldn't you deplete the glycogen (carbs) from doing the weight training first, allowing you to burn more fat during the low intensity cardio afterwards?

There's no single best way to do your cardio. Whether you do your cardio before or after weights depends on a variety of factors including:
1. Your goals (fat loss, muscle gain, strength or endurance)
2. The order of priority of your goals (if you have more than one)
3. Your schedule (convenience factors)
4. The type of cardio (intense and exhaustive, or low in intensity… brief or long duration)
5. Personal preference
You could make an argument or quote research that supports doing cardio either way, depending on the circumstances. However, if you clearly identify your goals and priorities first, and then consider convenience and practicality, it becomes fairly easy to choose the optimal method for your situation.
Cardio and weights in the same session or separate sessions?
Some people do cardio and weights in the same session for practical reasons. They either don't want to work out twice per day because they don't have time or it's a major inconvenience (they can't/don't want to take two showers, drive to the gym twice, etc).
However, if you have a more flexible schedule that allows you to split up your weights and cardio into two separate sessions, one morning and one in the afternoon or evening, you might consider doing that. Here's why:
You only have so much gas in your tank. As a result, you'll have the most energy for whatever you do first in a workout. Whatever you do last in the workout will be compromised a bit as fatigue sets in, at least in comparison to when you were fresh at the start.
If you do weights and then cardio, you might be dragging a bit on the cardio. If you do cardio and then weights, you might be tired when you hit the weights. This is especially true on leg day, because cardio almost always involves a lot of leg work (stairclimbing, running, cycling, etc). When you're fatigued, your form on the complex weight training exercises may also start to suffer.
The fatigue factor doesn't just apply to the same session, fatigue from cardio can affect your strength hours later. If you allow enough time between workouts to recuperate, your strength is unaffected. So, before we answer the question about whether cardio after weights burns more fat, let's backtrack and ask whether doing cardio and weights in the same session is optimal in the first place.
A study conducted at the University of Victoria in British Columbia put this question to the scientific test. The study participants were divided into two groups; one group did continuous submaximal cardio, another high intensity intervals. They did resistance training later. In both groups, even the low intensity cardio group, weight lifting performance in the leg press suffered at 4 hours post-exercise and all the way up to 8 hours.
The researchers concluded:
"When aerobic training precedes strength training, the volume of work that can be performed is diminished for up to 8 hours. This impairment appears to be localized to the muscle groups involved in the aerobic training. If optimum performance is desired in a strength training session, it is suggested that recovery periods of 8 hours be allotted following aerobic exercise, that difference muscle groups are utilized or that strength training precede aerobic training."
Other studies have confirmed this finding: if maximum strength or hypertrophy is your goal, then it's not optimal to do cardio before your lifting in the same session (especially leg day). Of course, a 5-10 minute cardio warmup wouldn't be a problem, and if your goals are different, then these findings may not apply to you.
For example, if you're a runner and you also lift weights, the reverse may be true. A study at Brigham Young University found, not surprisingly, that running economy was hampered when weight training was done first. They recommend running (aerobic exercise) first, followed by weight training.
Another reason you might split weights and cardio into separate sessions is so you can maximize the anabolic response from your lifting by eating immediately afterwards. The period immediately after weight training is an important time to consume a meal with protein and carbs, often called the window of opportunity. If you do a prolonged cardio workout after your weights, you may not be able to optimize the post-weight training nutrition window.
That doesn't necessarily mean that cardio after weights will prevent you from gaining muscle or even make you lose muscle, and it doesn't mean you should never do cardio after weights. Actually, I do cardio after weights quite frequently, as convenience dictates. It simply means that cardio after weights is not optimal for maximum strength and muscle mass gains. This is something to keep particularly in mind on strength programs and off season body building programs.
Cardio and weights same day or separate day?
To avoid any interference effects at all between cardio and weight training, some strength coaches and bodybuilders suggest not even doing cardio and weights on the same day. For example, if you have 3 sessions of strength training and 3 sessions of weight training planned, you would alternate weights with cardio every other day, then take one day of total rest.
There is research that supports this schedule as well. A study published in the Journal of Applied physiology found that alternate day training produced greater improvements in maximal leg press strength than same day training over 10 and 20 weeks. They found that 24 hours of recovery after aerobic training results in improved ability of the muscle to perform more work.
An every other day schedule may not be feasible due to convenience and practicality factors, since one of the reasons people do weights and cardio in the same session is the same reason they do it in the same day -- it's more convenient to get it all done at once 3 times a week than to schlep to the gym, change, shower, etc., 6 times a week. Once again, practicality and personal preference may trump what's optimal.
Also, some people with fat loss goals do cardio every day, so an every other day schedule would only be feasible for those with lower cardio frequencies
If you must do cardio and weights in same session
If you must do your cardio and weights on the same day in the same session for time constraints or other practical reasons, that's not a problem at all, you should simply arrange the order according to your goals.
If your primary goal is building muscle size or strength, then weight training would go first, because weights are the priority when muscle and strength is most important to you. If your primary goal is cardio vascular conditioning or endurance, then you should put your cardio first.
There is one last point to consider. Some people believe that you will lose more fat by doing cardio after weights as compared to the other way around. This is controversial, but it might be worth considering when fat loss is your primary goal.
Does doing cardio after weights burn more fat?
Weight training is an anaerobic, high intensity form of exercise that uses more carbs than fat for fuel during the exercise. Low intensity cardio is an aerobic form of exercise that uses more fat for fuel during the exercise. Therefore, as the theory goes, by depleting glycogen (stored carbs) with weights, then doing low intensity cardio, you burn more fat during the cardio.
There is some research that supports this theory. Kazushige Goto and his team at the University of Tsukuba in Japan found that fat availability during low intensity exercise was enhanced by prior weight training exercise. Previous research by this group had also found that Growth hormone (which is fat burning in nature) was suppressed by 60 minutes of endurance exercise before weight training.
Here's what they concluded:
"An exercise program with preceding resistance exercise should be desirable for fat metabolism during endurance exercise."
The "during" part is where the controversy comes in because what type of fuel is burned during a workout (fat or carbs) is only one part of the picture. What type of fuel you burn the rest of the day is the other part, and that can only be revealed with studies that extend beyond the workout period itself, to at least 24 hours post-exercise.
If you burn more fat during a workout, then your body tends to burn more carbs later in the day. If you burn more carbs during a workout, then you tend to burn more fat later in the day as the fuel source. So it seems to even out somewhat over 24 hours.
Low intensity cardio may burn a higher percentage of calories from fat, but it also burns fewer calories. Here's an example:
Low intensity exercise -- 30 minutes
Fuel mix: 50% fat, 50% carbs
Carbs burned: 110 calories
Fat burned: 110 calories
Total calories burned: 220
High intensity exercise -- 30 minutes
Fuel mix: 33% fat, 67% carbs
Carbs burned: 222 calories
Fat burned: 110 calories
Total calories burned: 332
As you can see, a high intensity workout can burn just as much fat for fuel as a low intensity workout, while burning far more total calories. This suggests that how many total calories your burn during the workout and in total for each day is more important than what percentage of fuel comes from fat during the workout.
Of course, you can't do high intensity cardio every day, or you start to get those interference effects, so this means that if you do cardio more than 3 times per week, there is a place for both high intensity cardio, which burns maximum calories, and low intensity cardio, which burns fewer calories, but doesn't stress your recovery system as much (in fact, it may actually be restorative in some cases).
Most important of all - if fat loss is your goal: Are you in a calorie deficit for the day? Obviously, it doesn't matter when you do cardio if you're not even in a deficit, so worrying about when your cardio is done is minutia in comparison to the overall scheme of calories in versus calories out.
The reason this subject is still controversial is because supporters of cardio after weights (and fasted cardio in the morning) ask, "What if you can burn more calories for the workout and for the day AND oxidize more fat for fuel?" This seems perfectly feasible if you hit the right "sweet spot" between duration and intensity, and anecdotally, people do report better fat loss over time doing cardio after weights (as well as fasted cardio in the morning).
In the bigger picture of things, however, any difference in fat loss as a result of when you do your cardio is likely to be small. It's also probably more likely to matter the most when you're working on cutting the last 5 to 10 pounds of stubborn fat.
One thing we know for certain is that for fat loss, total calories burned each day matters a lot more than when you work out or what type of fuel is burned during your workout. Therefore, you should arrange your workout schedule so you have most energy to burn the most calories, so you'll will stick with your workouts consistently and achieve your goal that's most important to you.
References
Goto, K et al. Effects of Resistance Exercise on Lipolysis during Subsequent Submaximal Exercise. Medicine & Science in Sports & Exercise. 39(2):308-315, February 2007.
Leveritt M, MacLaughlin H, Abernethy PJ. J Sports Sci. 2000 Nov;18(11):865-71. Changes in leg strength 8 and 32 h after endurance exercise. School of Human Movement Studies, The University of Queensland, St. Lucia, Australia.
Luuk PB, et al. Influence of Exercise Order in A Resistance-Training Exercise Session. J Str Cond Res 20(1): 141-144, 2006. Department of Movement Sciences, University of Maastricht, Maastricht, Netherlands
Sale DG, J Appl Physiol 68: 260-270, 1990; Interaction between concurrent strength and endurance training Department of Physical Education, McMaster University, Hamilton, Ontario, Canada.
Sporer BC, Wenger HA.. J Strength Cond Res. 2003 Nov;17(4):638-44. Effects of aerobic exercise on strength performance following various periods of recovery. School of Physical Education, University of Victoria, Victoria, British Columbia, Canada.

Doe 4x in de week KT en op 2/3 dagen doe ik altijd ff 15 tot 20 min cardio.

Interessant artikel, P. Tsatsouline.. thx

Zelfde studie als waar het artikel in voorgaande post naar verwees.

 http://www.ergogenics.org/gezondheid126.html#1

Hierbij wel weer enige verrassende stellingen..

Interessant artikel. Ik vind het altijd lastig te bepalen wat nu handig is; eerst cardio en dan kracht, of andersom. Het ligt in dit geval, als ik het artikel goed interpreteer, aan wat je doel is.