Should You Do Cardio Before or after weight?
Here's what science says?
thought to yourself, “Should I get on the treadmill first or the weights?”. You are not the only one. The cardio before weights debate is one of the most commonly asked and debated topics not only among beginners, but also for veterans. Let's break it down and see what might work best for you.
The Case for Cardio Before Weights
There are advantages to doing cardio first that include the following:
• Warm-Up: Performing light cardio before weights will elevate your heart rate, begin the process of blood travelling to your muscles, and decrease your chances of sustaining an injury during your weight training.
• Endurance Goals: If your goals include improving your cardiovascular health or if you are training for a race, you will want to do cardio first because you will want to have the most energy for that.
• Calorie Burn: Some people believe when they perform cardio first; it gets them energized for their workout and helps them burn more calories during their entire workout session.
With that being said: When doing cardio first, you may lose some of the ability to effectively lift weights. Research shows that fatigue from cardio will make it much harder when it comes to lifting heavy or performing explosive movements, and possibly prolong your strength gains.
Weights Before Cardio: The Case
Many fitness professionals support the idea of lifting weights first—and here's why:
• Increase Strength Gains – Lifting while fresh in the beginning of your workout allows you to push harder, lift heavier, and maintain proper lifting mechanics and postural position which are crucial elements in building muscle.
• Post Work Out Fat Burn – When you perform cardio after lifting weights you burn fat more effectively because your body will be using stored fat as fuel, since your glycogen (carbohydrate) stores are lessened.
• Focus and Concentration – Lifting weights requires focus and proper technique if you wish to gain the benefits of weight lifting. Performing it first ensures that you are fresh and less likely to lose focus or misuse poor technique.
The bottom line is if you are focused on building muscle or develop strength, you are better off lifting first.
The Hybrid Approach
If you still do not want to pick a side, you can employ some find hybrid options:
• Short Intervals/High Intensity Cardio Prior to Weights – Doing a short 5-10 minute warm up at a brisk walk, light jog, or jump rope can preemptively warm up your muscles without expending much energy.
• Moderate Cardio After Weights – You can do 20-30 minutes of cardio on the treadmill, elliptical or bike after you're done with your strength routine. This helps you burn fat post workout, in addition to increasing your aerobic endurance levels.
• Split Days– An alternative approach would be to alternate your days of focus by doing both cardio and strength training in the same workout routinely. Some days you would do cardio first, followed by strength training, and other days vice-versa.
Observe Your Body
At the end of the day, it is your fitness journey. Some individuals feel great doing cardio first, and others feel much stronger lifting after they have warmed up. The best suggestion I can provide is to experiment for yourself; observe how your energy, strength, and recovery fluctuates and discover what works best for you!
Quick Takeaways
• Objectives = Muscle Growth/Strength = Weights before Cardio
• Objectives = Endurance/Heart Health = Cardio before Weights
• Objectives = Fat Loss = Either order works; you might also consider a small amount of cardio before, moderate amount after.
• Lastly, WARM-UP! Even 5 minutes of light cardio before lifting can help prevent injuries.
So, the next time you walk into the gym, remember that the order of your workouts is not a permanent decision; it is about matching your workout order with your goals and energy levels!
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