exercise order

[evo4a]

I have never thought about the order of my exercising.
Currently I try and do something most evenings, been training for just over a year and finally it feels like a lifestyle and quite natural.
So say I have a good session where I do a 35-40 min run and a few body weight exercises, dips, pull ups, press ups, v ups and hanging knee lifts is there a good order to do this?
Specifically to burn off the last bit of gut. My diet is very good.

[goldblum]

Put as much effort as you can into the bodyweight exercises first. Larger muscles then smaller.

When you run after imagine you're doing your normal pre-weights run and stick to the same duration/speed.

[Regiment]

I'd do them in this order, someone with great grip strength might do the Hanging Knee Lifts between the Pull Ups though and superset them without touching the ground but it'd be very hard to do to begin with.

1. Pressups will work Chest, Anterior Deltoids and Triceps
2. Dips will work Chest and Triceps
3. Pull Ups will work Lateral Dorsi and Biceps
4. V-Ups will work Abs and Core
5. Hanging Knee Lifts will work Abs and Core and Grip

But as above, you do big exercises first and also try to do more complicated technical exercises before simpler ones. Never done a V-Up but i presume it's a little more difficult to do than a Hanging Knee Lift.

[evo4a]

Thanks.

Cardio first or last? split it or in the middle?

[Brother D]

I thought the most recent research shows maximum fat-loss, is when doing the reverse of the workout that I (and probably most people do) where you do resistance training, followed by aerobic activity?

[mu0n]

It makes sense to do cardio after weight-training unless there's a few hours between.

The reason being is that when lifting weights, although you use muscle glycogen, it doesn't fully deplete, or deplete as quickly as when doing cardio.

So if you do your cardio first (decent intensity for a good period of time), your glycogen stores would be pretty low in your muscles (not enough time for your liver to replace them) and so you won't be able to lift as heavy/for as long and thus not benefitting as much from the 24-48+ hours after lifting where your metabolism is higher whilst your muscles are being repaired due to the increase load you've put upon them.

Also... as I said, lifting weights will use up some of your muscle glycogen stores, then doing cardio at the end will fully deplete them and hopefully get into some fat burning territory.

On another note - would you appreciate it if some sweaty git laid all over the bench because he's just done 10 minutes of interval training? Nah, me neither. :P

BTW - this is all very simplified, but it's my take on it. It will only also work in practice if you are pushing yourself hard too. If your weight sessions are that of a 10 year old school girl and your cardio intensity of a sloth, then you aren't going to be doing much either way. No matter how you dress it up.

Edited by mu0n on Friday 19th July 17:11

[Hoofy]

I'd do it in this order:
pull ups
dips
press ups
run
v ups
hanging knee lifts

Your run will require core strength. Pull ups are usually the toughest so require the most energy.