When it comes to fitness routines, one common question often arises: “Is it better to do cardio before or after weights?” Whether you’re trying to lose weight, build muscle, or improve overall fitness, the order in which you do your workouts can impact your results. In this article, we’ll break down the benefits of doing cardio before and after weightlifting, helping you make an informed decision that aligns with your goals.
What Is Cardio, and What Are Weights?
To start, let’s clarify what we mean by “cardio” and “weights.”
Cardio: Cardiovascular exercise involves activities that increase your heart rate, such as running, cycling, swimming, or even walking. These exercises improve heart health, burn calories, and help with fat loss.
Weights: Weight training, also known as strength training or resistance training, involves lifting weights to build muscle. This can include exercises like squats, deadlifts, bicep curls, and bench presses.
The Importance of Balancing Both
Before we dive into the specifics of the order, it’s important to understand why both cardio and weights are important for a well-rounded fitness plan.
Cardio improves cardiovascular health, endurance, and calorie burning, which is essential for fat loss.
Weights increase muscle mass, which helps improve strength, boost metabolism, and provide a leaner physique.
Both forms of exercise complement each other, and finding the right balance can lead to improved fitness results.
The Pros of Doing Cardio Before Weights
Some fitness enthusiasts prefer doing cardio before weights. Here are the potential benefits:
1. Improved Cardiovascular Health
If your main focus is improving heart health or increasing your stamina, starting with cardio might be a good choice. Doing cardio first can help ensure you have the energy to perform your cardio workout at your best. If you’re training for a race, cycling event, or just want to improve endurance, starting with cardio may help you achieve better results.
2. Increased Fat Burning
When you do cardio first, your body uses up available glycogen (the stored form of carbohydrate) for energy. As glycogen depletes, your body turns to fat as a fuel source. Some studies suggest that doing cardio first can increase fat burning, especially if done at a moderate intensity. This can be helpful for those aiming for weight loss.
3. Higher Caloric Burn During Cardio
Since you’re fresh and energized at the start of your workout, you’re likely to burn more calories during your cardio session. This could be beneficial for those looking to increase their calorie expenditure and improve cardiovascular fitness.
4. Better Endurance for Cardio Workouts
If you’re primarily focused on improving endurance or stamina, cardio before weights will allow you to give your full effort to your running, cycling, or other cardio activity. You’ll have more energy to maintain a consistent pace, potentially leading to better results in your endurance training.
The Pros of Doing Weights Before Cardio
On the other hand, some people swear by lifting weights before cardio. Here are the benefits of this approach:
1. Build Muscle More Effectively
Weight training requires energy and focus, and doing it first ensures you’re not fatigued from cardio. By doing strength training first, you can lift heavier weights and perform more repetitions, leading to better muscle-building results. For those whose primary goal is to build strength or muscle mass, this approach can be more effective.
2. Improved Strength for Weight Training
If you’re lifting weights first, your muscles will be fresh, allowing you to lift more weight or perform more reps with better form. This can help you progressively overload your muscles, which is essential for muscle growth. Lifting weights before cardio ensures that you’re not compromising your strength training due to pre-exhaustion from cardio.
3. Enhanced Fat Loss with Muscle Preservation
While cardio is great for burning calories, too much of it can lead to muscle loss, especially if done before strength training. By lifting weights first, you can help preserve muscle mass while still benefiting from fat-burning cardio afterward. This combination supports fat loss without compromising muscle gains.
4. Better Hormonal Response
Strength training can cause your body to release growth hormones, which help with fat loss and muscle growth. Doing weights first can enhance this hormonal response, potentially leading to more effective fat burning during the cardio portion of your workout.
What the Research Says
The debate over whether to do cardio before or after weights has been the subject of various studies. Let’s explore what the research says about this issue.
Cardio First: Greater Fat Loss?
Some studies suggest that doing cardio first may help with fat loss. A study published in the Journal of Strength and Conditioning Research found that participants who did cardio before strength training experienced greater fat loss over a 12-week period compared to those who did strength training first.
The rationale behind this is that cardio can deplete glycogen stores, making the body more likely to burn fat for energy during subsequent activities, including weight training. However, it’s important to note that fat loss is largely dependent on the overall calorie deficit, not just the order in which you perform your exercises.
Weights First: Better Strength and Muscle Gains?
Other research supports the idea that lifting weights first leads to better muscle-building results. In one study, participants who performed weight training before cardio experienced greater increases in strength and muscle mass compared to those who did cardio first. The theory is that strength training requires more energy and focus, and doing it first ensures you can give it your all.
Additionally, lifting weights first can help maintain or increase muscle mass, especially when combined with fat-burning cardio afterward. This is particularly important for individuals aiming for a lean physique rather than simply focusing on weight loss.
Factors to Consider When Deciding the Order
Ultimately, the best order for cardio and weightlifting depends on your individual goals and preferences. Here are some factors to consider:
1. Your Fitness Goals
Weight Loss: If fat loss is your primary goal, performing cardio first may help you burn more calories during the cardio session. However, the overall calorie deficit you create throughout the day plays a more significant role in fat loss than the order of your workouts.
Muscle Building: If your focus is on gaining muscle or increasing strength, doing weights first will allow you to lift heavier and perform better in strength training exercises.
2. Intensity of Your Workouts
If you’re doing high-intensity weight training, it may be best to start with weights when you’re fresh. This ensures that your muscles are able to handle the load without getting fatigued by a prior cardio session.
If your cardio is low to moderate intensity, you might not feel as fatigued afterward, so it may be easier to transition into weightlifting.
3. Time Constraints
If you’re short on time and want to maximize your workouts, it’s okay to combine both cardio and weights in the same session. You can alternate between the two, or combine them into a full-body workout. For example, you could do circuit training or high-intensity interval training (HIIT), which includes both strength and cardio elements.
4. Personal Preference
Some people simply prefer one type of exercise over the other. If you love running or cycling and want to prioritize that, doing cardio first makes sense. On the other hand, if weightlifting is your passion, doing weights first may make you feel more motivated and energized.
How to Combine Cardio and Weights for Optimal Results
If you’re looking for a balanced routine, you can always mix and match cardio and weights based on your goals. Here are some suggestions for structuring your workouts:
1. Separate Days for Cardio and Weights
If your schedule allows, consider doing cardio and weights on separate days. For example, you could do strength training on Mondays, Wednesdays, and Fridays, and save your cardio sessions for Tuesdays and Thursdays. This allows you to focus fully on each activity and recover adequately between sessions.
2. Cardio and Weights in the Same Session
If you prefer doing both activities on the same day, you can alternate between the two. For example, you might start with 20-30 minutes of cardio to warm up your body and then do your weight training afterward. Alternatively, you could do a full-body circuit combining both cardio and weights for a more intense workout.
3. High-Intensity Interval Training (HIIT)
HIIT is an excellent way to combine both cardio and weights into one session. By performing short bursts of intense cardio followed by strength exercises, you can achieve the benefits of both types of workouts. This can help you build muscle, improve cardiovascular fitness, and burn fat simultaneously.
Conclusion
So, should you do cardio before or after weights? The answer depends on your fitness goals. If you want to prioritize fat loss, doing cardio first may give you the edge, but if building muscle or strength is your goal, weightlifting first is likely to be more effective.
Ultimately, there is no one-size-fits-all approach. The best strategy is one that aligns with your fitness objectives and feels sustainable for your lifestyle. Experiment with different combinations and pay attention to how your body responds. Whether you do cardio before or after weights, the most important thing is consistency and staying committed to your fitness journey.
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