Cardio Before or After Weightlifting: Which Is Better for Weight Loss?
Most training programs include some ratio of cardio to cardiovascular training strength training. If you exercise regularly a gymyou probably have a preference whether you like the weight room first or jump on one instead cardio machine. For me, the order usually depends on what I’m in the mood for, but I prefer cardio first because I like the endorphin rush it brings. It’s been much debated, but is there any real reason to do one over the other? And what does science have to say?
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It all comes down to your goals, as is the case with many controversial topics in wellness and fitness. With strength training and cardio, your workout results will vary depending on the order in which you perform the exercises. The science is actually inconclusive as to whether one approach is better. The bottom line is that it all depends on whether you want it improve overall health , to fall off or build muscle mass.
Keep reading to find out which approach best suits your goals. Oh and don’t forget that warm up wellcarelessly.
What are your goals?
When deciding whether to do cardio or strength training first during your workouts, it’s a good idea to start with your goals. Do you want to lose weight or gain muscle tone? Maybe you want to improve your endurance or build bigger muscles.
A common misconception is that cardio is the most important exercise to fall offbut for this both cardio and strength training are important.
The argument for doing cardio first
Cardio exercise, such as running, is effective for increasing your heart rate and burning calories.
Cardio is well documented effective in burning calories. If you lift weights for 30 minutes versus doing any other cardio activity for the same amount of time, cardio burns more calories. With that in mind, you may want to start your workouts with cardio at a steady intensity to get started heart rate zone that you need for burning fat. You can then switch to weight lifting, which will create a “afterburning”, which helps burn calories after you finish exercising.
You don’t even necessarily have to work your body hard to reap the benefits of a cardio workout. “Lower intensity cardiovascular exercise (in the fat burning zone/aerobic training zone) will help you lose weight. [But] it has to be sustained for a longer period of time,” he said Mollie Millingtona personal trainer based in London.
Lift weights first, especially if so heavy lifting If you use your whole body, you will get tired before you reach the cardio portion of your workout. That means you may shorten your workout and not get the calorie-burning benefit of cardio, especially if you want to burn as many calories as possible in a given amount of time. That said, try starting with cardio as well as starting with weight lifting to get an idea of what works best for you. Performing exercises with light weights can help increase your heart rate and get your body ready for running, cycling or another cardio activity.
Finally, if you enjoy running, cycling, or swimming and want to improve your speed or overall endurance, it’s smart to opt for cardio first because you’ll start those workouts fresh. This way you start with the most important exercise for your long-term goals and make faster progress.
The argument for doing weights first
Lifting weights and strength training is the most effective way to build muscle.
If your main goal is to improve your strength, be able to lift heavy things, or build more muscle, then lifting weights first is best. Don’t Tire your body out by doing cardio first. The less tired you are, the more reps you can do with proper form – and good form is crucial to performing strength training exercises safely and effectively.
Working with weights first can also be useful for fat loss in combination with cardio, according to Millington. “In theory, doing weights first would put your body into aerobic mode [so] by the time you start running, you are already in an aerobic/fat burning state. So you can enforce it [that aerobic state] longer while running and thus using fat as an energy source,” said Millington. As I mentioned above, this is best if you lift lighter weights that won’t fatigue your entire body.
Finally, even though the science is quite unclear on whether it’s best to do cardio or strength exercises first, one thing is very clear: doing both is beneficial. Studies show that doing a combination of the two is best for overall health, increasing muscle and reducing body fat.
If you want to do both cardio and strength training at 100% effort, you can try doing them on separate days so that your body can recover in between. If you prefer to do both at the same time, see what feels and works best for you.
“I’m a firm believer in doing what you love. Exercise can be fun,” Millington said. “If you’re in the flow and having fun during your warm-up on the treadmill, don’t stop doing weights. Keep going until you’re ready to move on to weights. Or if you prefer weights to running, then start with a shorter workout. Then ‘treat’ yourself with weights,” Millington said.
The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider with any questions you may have regarding a medical condition or health goals.
