Is it ok to perform a session of interval training on the treadmill or bike after lifting weights? Or should it be done before lifting? Or just not at all on the same day?
Performing interval training after lifting weights can be fine. Whether to do it before or after the weights or on a different day depends on a variety of factors. The first factor to consider is your client’s goals. If the interval training is the most important part of the workout for the client, such as for a sprinter, it would probably be best to do it before the weights or on a different day. The reason for this is because one usually has more energy and focus at the beginning of a workout and will therefore have more of a quality interval training session if it is not done right after lifting weights.
If, on the other hand, the weight lifting is the most important part of the workout to the client, such as for a bodybuilder or someone who wants to put on bulk, the interval training should be done after the weights or on a different day.
Another thing to consider is the injury factor toward the end of a workout. If someone is attempting to accomplish a type of exercise that requires a great deal of focus, such as interval training, he would be more likely to become injured if he is more fatigued, such as after a heavy weight lifting session.
The number of days per week available for a client to work out is an important factor as well. If he plans to work out five or six days per week, then it is probably best to schedule interval training and weight lifting on separate days. If he can only commit to working out three days per week, then you should combine the interval training and weight workout on each session. Whether to do the intervals or weights first depends on personal preference and the factors mentioned above.
One alternative solution to consider would be to perform the interval training and weight lifting at the same time. This can be accomplished by doing a circuit training workout, where the cardio intervals are mixed in with the sets of the weight lifting exercises. This can be great for a client who is limited on time since he can work on simultaneous goals of improving cardiovascular health and increasing strength.