In a well-rounded fitness plan, it’s essential to include both cardio and strength training. However, figuring out whether you should do cardio before or after weightlifting can be quite puzzling. The good news is that fitness experts have a solution to help you make the most of both cardio workouts and weight training while ensuring safety and achieving your goals. There are pros and cons to consider when deciding the order of your fitness routine.
Fortunately, we’ve got you covered! Ahead, our experienced trainers will break down the most efficient and effective way to structure your workouts. By following their expert advice, you can optimize your fitness routine and get the best results possible. Whether you’re aiming to shed some pounds, build muscle, or simply enhance your overall health, understanding the ideal workout order can make a significant difference in your fitness journey. So, let our experts guide you toward success and a healthier, happier you!
Cardio or Weights First? Find Your Best Fit!
When it comes to fitness, the question of whether to do cardio before or after lifting weights depends on your specific goals. Typically, we aim to improve either strength and muscle size or endurance and cardiovascular health. To make the right choice, it’s essential to understand which of these goals is your priority.
Jim White, R.D.N., A.C.S.M. Ex-P, the owner of Jim White Fitness and Nutrition Studios, emphasizes that the decision between cardio and weightlifting should be based on individual goals and mindset. Some people may be more focused on building strength, while others prioritize building endurance.
Kenta Seki, a celebrity health and fitness coach, advises giving more time and energy to the type of training that aligns with your primary goal. If your main aim is to improve endurance and work on weight loss, you should start with cardio before moving on to weights. On the other hand, if building strength and muscle is your priority, you should prioritize weightlifting and do cardio after.
White supports this approach, suggesting that you might even consider doing cardio and weightlifting on separate days. Ideally, allowing 24 hours between the two types of workouts can effectively maximize the benefits of each.
However, Seki points out that for some individuals, incorporating HIIT workouts (High-Intensity Interval Training), which combine both strength training and cardio, can be advantageous. These workouts are particularly useful for those with limited time, as they offer a way to improve both strength and cardiovascular endurance simultaneously.
If you’re still unsure about which approach is right for you, our experts will delve into the specific benefits of doing either weights or cardio first in your workout. Understanding the advantages of each option can help you make an informed decision tailored to your unique fitness goals.
Lift Weights Before Cardio!
Pros
When you hit the gym, the order of your workout matters, and there are some great benefits to consider. If you start with lifting weights, you’ll be setting yourself up for success in building stronger muscles. By doing this first, you can fully focus on proper form, reducing the risk of injuries. A study even revealed that starting with weightlifting can lead to a longer workout time, as you’ll feel less fatigued during your session.
On the other hand, if you opt for a light-to-moderate cardio session after your strength training, you’ll experience improved circulation. This increased blood flow can potentially help reduce muscle soreness after your workout, leaving you feeling more comfortable and ready to tackle your next fitness challenge. So, whether you choose to lift first or wrap up with cardio, each approach has its own set of advantages to keep you on track for a successful fitness journey.
Cons
Consideration of the cons of lifting weights before engaging in a cardio workout largely depends on your fitness objectives. According to Seki, if your goal is to train for an endurance event, like a long run, it’s generally not recommended to do weightlifting first. The reason being that engaging in moderate-to-high intensity strength training before cardio can lead to fatigue, affecting both your physical and mental capabilities. Consequently, this may hinder your performance during the subsequent cardio training session. To optimize your workouts and achieve the best results, it’s essential to tailor your exercise sequence based on your specific fitness goals.
Cardio Before Weights? Unraveling the Debate!
Pros
When it comes to deciding whether to start with cardio exercises or strength training, both Seki and White, the fitness pros, are in agreement. They suggest that incorporating lower-intensity cardio before a higher-intensity workout or strength training session is an excellent way to warm up your muscles effectively. This warm-up helps reduce the risk of injuries and prepares your body for more challenging and complex exercises. Additionally, it conditions your heart to pump more blood, promoting better cardiovascular health.
If you’re aiming to enhance your endurance, starting with cardio might be the way to go. By doing so, you can maximize your energy and concentration, giving your all during the cardio session and achieving peak performance. So whether you prefer to begin with cardio or strength training, adding some low-intensity cardio to your warm-up routine is a beneficial practice that can help you reach your fitness goals safely and effectively.
Cons
If you’re planning to engage in intense strength training, it’s important to consider the order of your workouts carefully. If you start with cardio exercises before strength training, you might face some challenges. During cardio workouts, our bodies burn glycogen, which is the primary source of fuel stored in our muscles. When you deplete too much glycogen during cardio, it can hinder your performance in the subsequent strength training session, making it more difficult and less effective. Additionally, pushing yourself too hard during cardio can increase the risk of injury when you transition to lifting weights.
To optimize your workouts and achieve better results, fitness experts recommend strategizing your routine wisely. If you prioritize strength training, consider doing it first before cardio to ensure your muscles are fresh and ready to tackle the challenges ahead. By following this approach, you can maximize your efforts and reduce the chances of exhaustion-induced setbacks during your workouts. Always remember to listen to your body, and don’t hesitate to consult with a fitness professional to tailor a routine that suits your goals and needs.
