Here is your complete guide to cardio or weight first
Introduction to Cardio or Weight First
Should you start by cardio or weight first? When it comes to achieving optimal fitness, cardiovascular exercise and strength training are two of the most effective methods. However, a common debate among fitness enthusiasts is whether to do cardio or weight training first during their workouts. Many believe that doing cardio before weight training is the best way to burn fat and improve overall fitness. But is this notion supported by science? In this article, we will delve into the benefits of cardio and strength training, explore the myth of the optimal order, and provide evidence-based recommendations to help you determine the best approach for your fitness routine.
The Benefits of Cardiovascular Exercise
Cardiovascular exercise, such as running, cycling, or swimming, is known for its numerous health benefits. Regular cardio workouts can improve cardiovascular health, increase endurance, and aid in weight loss. Studies have shown that cardio exercises help to strengthen the heart, lower blood pressure, and reduce the risk of chronic diseases such as heart disease and diabetes. Additionally, cardio workouts can improve lung function and boost mood by releasing endorphins, which are often referred to as the “feel-good” hormones.
The Benefits of Strength Training
Strength training, also known as weight lifting or resistance training, involves working against resistance to build muscle strength and endurance. Contrary to the common myth that strength training will make you bulky, it actually offers a plethora of benefits. Strength training can increase muscle mass, improve bone density, and enhance metabolism, leading to increased calorie burning even at rest. Building muscle can also help with weight management as it increases the body’s ability to burn calories and improves overall body composition. Furthermore, strength training can enhance functional fitness, making daily activities easier, and reducing the risk of injuries, especially as we age.
Debunking the Myth: Cardio or Weight First?
One of the most debated topics in fitness is whether to do cardio or strength training first during a workout. The popular belief is that doing cardio before strength training will help burn more fat, as the body taps into glycogen stores for energy during cardio, and then turns to fat stores during strength training. However, this notion has been debunked by scientific evidence. Several studies have shown that the order of cardio and strength training does not significantly impact fat burning or overall fitness gains. The most important factor is the total volume and intensity of the workouts, rather than the order in which they are performed.
The Science Behind the Order
While the order of cardio and strength training may not significantly impact fat burning, there are physiological and metabolic factors that can influence the order. For instance, doing cardio before strength training may result in fatigue, which can affect strength and performance during weight lifting. On the other hand, starting with strength training may lead to reduced glycogen stores, which can impact performance during cardio. Fitness level, goals, and time constraints are also important factors to consider when determining the order. Beginners may benefit from starting with strength training to build a solid foundation, while advanced exercisers may prioritize specific goals, such as endurance or muscle building, which may affect the order.
Determining the Optimal Order
So, what is the optimal order for cardio and strength training? The answer is, it depends. There is no one-size-fits-all approach, as different individuals have different needs and goals. The key is to find what works best for you and your body. Here are some practical tips to help you determine the optimal order:
- Consider Your Goals: If your main goal is to improve cardiovascular endurance or train for a specific event such as a marathon, it may make sense to prioritize cardio and do it first during your workouts. However, if your goal is to build muscle, improve strength, or tone your body, starting with strength training may be more beneficial.
- Assess Your Energy Levels: Listen to your body and pay attention to your energy levels. If you feel more energized and focused at the beginning of your workout, it may be better to start with strength training. On the other hand, if you find that you need a warm-up to get your heart rate up and boost your energy, starting with cardio may be a good option.
- Manage Your Time: Consider your schedule and time constraints. If you have limited time for your workout, you may want to prioritize the type of exercise that is most important to you. For example, if you only have 30 minutes to spare, you may choose to do a quick cardio session followed by a shorter strength training workout.
- Listen to Your Body: Everyone’s body is different, and what works for one person may not work for another. Pay attention to how your body responds to different orders of exercises. If you feel more fatigued or experience decreased performance with a particular order, it may be worth experimenting with a different approach to find what suits you best.
How to Decide Whether to Do Cardio Before or After Weights Based on Common Fitness Goals
When deciding whether to do cardio before or after weights, it’s important to consider your fitness goals. If your primary goal is to improve cardiovascular endurance, such as for running or cycling, you may choose to do cardio before weights to ensure that you have enough energy for an effective cardio workout. On the other hand, if your goal is to build muscle and increase strength, prioritizing strength training by doing it before cardio may be beneficial. This allows you to focus on lifting heavier weights and maintaining proper form without being overly fatigued from cardio. Ultimately, the order of exercises should align with your specific fitness goals and preferences.
Can You Do Cardio and Weights on the Same Day?
Yes, it is possible to do cardio and weights on the same day, depending on your fitness level, time availability, and recovery abilities. However, it’s important to carefully manage your workout intensity, duration, and order of exercises to avoid overexertion and potential injury. To effectively combine cardio and weights on the same day, you can either do separate sessions in the same day with adequate rest in between, or you can perform them in the same workout session by prioritizing one type of exercise first, followed by the other. Listening to your body, managing your time, and gradually increasing the intensity of your workouts can help you safely incorporate both cardio and weights into your routine.
What’s the Best Type of Cardio to Combine with Weight Training?
The best type of cardio to combine with weight training depends on your fitness goals, preferences, and overall fitness level. There are various options to choose from, including but not limited to:
- High-Intensity Interval Training (HIIT): HIIT involves short bursts of high-intensity exercises followed by periods of rest or lower-intensity recovery exercises. It can be an effective way to improve cardiovascular fitness while also burning calories and building muscle.
- Plyometrics: Plyometric exercises, such as box jumps or burpees, are explosive movements that can improve cardiovascular endurance and also enhance strength and power.
- Stair Climbing: Climbing stairs or using a stair climber machine can be a challenging cardio workout that also engages the muscles of the lower body.
- Rowing: Rowing is a full-body workout that can improve cardiovascular endurance and also engage muscles in the upper body, core, and lower body.
It’s important to choose a type of cardio that complements your weight training routine and aligns with your fitness goals, while also considering your fitness level, joint health, and any specific health conditions you may have. Consulting with a fitness professional can help you determine the best type of cardio to combine with weight training based on your individual needs.
How to Combine Cardio and Weight Training for Your Fitness Goals
Combining cardio and weight training can be done in various ways, depending on your fitness goals and preferences. Here are some tips for effectively combining cardio and weight training in your fitness routine:
- Prioritize Your Fitness Goals: Determine whether your main goal is to improve cardiovascular fitness, build muscle, or achieve a balance of both. This will help you decide on the order and intensity of your cardio and weight training sessions.
- Plan Your Workouts: Create a workout plan that incorporates both cardio and weight training sessions throughout the week. Consider factors such as workout duration, intensity, and frequency, based on your fitness level and recovery abilities.
- Warm Up Properly: Prior to your workouts, warm up properly with dynamic stretches or a short cardio session to increase your heart rate, warm up your muscles, and prepare your body for exercise.
- Choose Your Order: Decide whether to do cardio before or after weights based on your fitness goals
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How frequently should you work out with weights and cardio?
| Fitness Goal | Cardio Frequency | Weight Training Frequency |
|---|---|---|
| General Fitness | 3-5 days per week | 2-3 days per week |
| Cardio Endurance | 4-6 days per week | 1-2 days per week |
| Muscle Building | 1-2 days per week | 3-4 days per week |
| Weight Loss | 4-6 days per week | 2-3 days per week |
FAQs:
Should You Do Cardio or Weights First to Lose Belly Fat?
There is no one-size-fits-all answer to this question, as the order of cardio and weights during a workout does not directly affect belly fat loss. What matters most for losing belly fat is creating a calorie deficit through a combination of a healthy diet and regular exercise, including both cardiovascular exercise and strength training. A balanced approach that incorporates both cardio and weights, regardless of the order, can help you burn calories, build muscle, and improve overall fitness, which can contribute to belly fat loss over time.
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What Happens If You Do Cardio First Before Weights?
Doing cardio before weights can have an impact on your energy levels and performance during your strength training session. Cardio exercises, such as running or cycling, require a lot of energy and can deplete your glycogen stores, which are needed for fueling your muscles during strength training.
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This can result in reduced strength and endurance, leading to a less effective weight lifting session. Additionally, if you’re fatigued from cardio, you may not be able to lift as heavy or perform as many reps, potentially compromising the effectiveness of your strength training workout. However, some individuals may prefer doing cardio first as a warm-up to increase heart rate and prepare the body for a more intense strength training session. Ultimately, it depends on your personal preference and how your body responds to different orders of exercises.
Is 20 Minutes of Cardio Enough After Lifting Weights?
While 20 minutes of cardio after lifting weights can provide additional cardiovascular benefits, the adequacy of this duration depends on various factors, such as your fitness level, intensity of the cardio workout, and overall exercise routine. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults.
Therefore, 20 minutes of cardio after lifting weights may not be sufficient to meet these guidelines if it is your only form of cardiovascular exercise for the week. However, it can still be beneficial for improving cardiovascular health and burning additional calories, especially if you are already incorporating other forms of cardio into your routine. It’s important to customize your exercise routine based on your individual goals and fitness level, and consider consulting with a fitness professional to determine the appropriate duration and intensity of cardio for your needs.
Conclusion
In conclusion, the myth of the optimal order of cardio and strength training has been debunked by scientific evidence. There is no one-size-fits-all answer, and the best approach depends on individual goals, energy levels, time constraints, and personal preferences. Whether you choose to start with cardio or strength training, the most important factor is to maintain consistency and regularity in your exercise routine. Incorporating both cardiovascular exercise and strength training into your fitness routine can provide a well-rounded and effective approach to achieving optimal fitness and overall health. So, find what works best for you and make it a part of your healthy lifestyle. Happy exercising!
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