I copy and paste this from another forum:
Doing cardio increases the heart rate which can only help to flow the blood to pump the muscles, but if u do cardio before weights then wouldn't you have less energy so to speak to lift weights :confused:
What do you guys think of this. Is he/she right to say doing a bit of cardio before weights a a good idea, cos i usually do cardio after weights.
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If you really want to make the most outta the rowing machine, you can do something called progressive rowing (or something like that - can't remember the proper name, so this'll do! :p )
This should be your first exercise just after some light stretching, done to get your heart pumping.
(Always do some CV stuff for about 10 mins b4 weights at an pace that leaves you 'a little' outta breath at the end of the session.... this makes lifting weights easier as your heart is already pumping).
Anyways, aim to do 2k in 4 500m sections.
1st 500m - warm up: stick it on a low setting around 2/3 (on a scale of 10 - if you have the same type of rower I use). Aim for a stroke rate around 28.
Rest 30 secs
2nd 500m: stick it on a resistance of around 5/6. Aim for a stroke rate of around 29.
Rest 30 secs
3rd 500m: stick it on the highest resistance (10). Aim for a stroke rate of around 28.
Rest 30 secs
Last 500m: stick it on a middle resistance of around 6. Aim for a stroke rate of around 30.
Then stretch out your leg muscles for about 5+ mins, (Quads, Calves, Thighs, etc).
To the normal person, you should be slightly outta breath. If not, you can do 1 of several things:
a) Increase the stroke rate
b) Increase the resistance but keep to the same resistance pattern (low, mid, high, mid)
c) Increase the distance.
After this, you'll be ready for a workout. Do about 10+ mins of deep stretching and then hit the weights!
After using each weights machine or free weights, Always Remember to stretch deeply the muscle that you just exercise! This is to build the muscle and the tendons that support it.
At the end of a work out, warm down on a treadmill or bike, leisurely pace.... (Rid the lactic acid and warm down the muscles).... then finally stretch the muscle groups once more (5 mins)....
Stretching helps remove lactic acid and will help stop your muscles aching like they do later on after a work out!
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