Weight Traning and Cardio

I'm very new to these forums, but I've been working in the fitness industry for a while and train regularly myself, as well. In the type of workout I do, CrossFit, we most often train both cardio and strength together. It's a lot more efficient, it much more closely resembles real life/sport/etc, and it's also a lot more fun!

In regard to warming up and doing cardio later, it's essential because you want to get the muscles warmed up and the body into the mode to burn fat.

[Padz2003]

I found that using a cross trainer or treadmill as warm up was ineffective, especially if you were going on to train shoulders or arms. You have to get warmth into the muscles you are training. Not doing this was how I ended up with a shoulder injury. I then found a guy who is a semi professional body builder who explained to me that you should warm the muscle up by doing the same motion as the exercise you intend to do. So, if you are doing dumbbell military press you would do that motion with either little or no weight. Same if you use a machine, warm up with 2.5kg max. This gets the muscle working in the same way as the real workout and warms it up the best way. Since I have followed this rule I have had no problems with shoulder injuries. Give it a go, it may not suit everyone but it helped me a lot.