Should you hit the treadmill before lifting those weights, or should it be the other way around? Starting with cardio is often seen as a great way to get your heart rate up and muscles warmed up, which could, in theory, make your workout more effective by preparing your body for the strain of weightlifting. However, there’s another side to consider. Diving into cardio before weightlifting might deplete your energy reserves which are crucial for those heavy lifts.
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So, what’s the best move? Let’s break down the good and the bad of each choice to help you figure out the best workout plan for you.
Why should weights come first before cardio?
The nature of strength training, which often involves using equipment like barbells, dumbbells, kettlebells, and resistance bands carries a higher immediate risk of injury. Starting with cardio can tire your muscles out before you even begin lifting, increasing the chance of injury and negatively impacting your ability to lift heavy or complete as many repetitions. Essentially, your strength training performance takes a hit if your muscles aren’t fresh.
If you’re aiming to lift heavy and maximize muscle growth, it’s crucial to start with strength training. Pre-tiring muscles with cardio compromises both form and the ability to stimulate muscle growth adequately.
What are the benefits of doing cardio before weights?
Performing cardio before weights has several benefits. A study mentioned in the New York Times found that running or riding before lifting weights could amplify the effects of the lifting. Furthermore, doing cardio before weight training can be beneficial for weight loss as lifting weights helps promote weight loss by increasing muscle mass and metabolism.
Another study revealed that doing cardio after weight training burned more fat during the first 15 minutes of the cardio workout compared to starting with cardio and then lifting. However, one study also showed that 1-rep maximum performance was much better during strength training alone and during strength training before endurance than in the reverse order.
What if your goal is to improve endurance?
If improving cardiovascular endurance is your goal, you might wonder if lifting weights first could affect your cardio performance. Studies indicate that aerobic capacity, including power, speed, and endurance, may decrease if strength training precedes cardio.
This suggests the benefits of dedicating separate days to strength and aerobic training to maximize efficiency in each. But, if both need to be done on the same day, prioritizing weight lifting before cardio can reduce the risk of injury without significantly compromising aerobic exercise performance, making it a smarter approach in workout programming.
Tips for Building a Cardio and Strength Training Routine
Here are some tips to help you create a balanced workout plan that caters to both your strength and cardiovascular fitness:
- Start with the basics: Begin with fundamental strength exercises and use light weights to avoid injury. Focus on proper form and gradually increase the weight as you get more comfortable​​.
- Incorporate progressive overload: To build muscle and strength, gradually increase the weight or resistance as your body adapts to the current workout. The ‘2-for-2 rule’ can guide you: if you can perform two additional reps over your target, it’s time to increase the weight​​.
- Optimize workout duration: Aim for 45 minutes to an hour for your workouts. This timeframe is sufficient for 15-25 sets of exercises, allowing for a comprehensive session that includes a warm-up and cool-down​​.
- Combine strength and cardio smartly: If you’re short on time or want to enhance your workout efficiency, consider supersets or circuit training. These methods allow you to get a cardiovascular workout while strength training, by moving quickly from one exercise to another with minimal rest​​.
- Focus on large muscle groups first: Prioritize strength exercises that target large muscle groups, such as squats, deadlifts, and bench presses, before moving on to cardio. This ensures you have the energy for these demanding exercises​​.
- Frequency Matters: Begin with 2-3 full-body workouts per week, allowing for adequate recovery time between sessions. This schedule helps prevent burnout and ensures muscles have time to rebuild stronger​​.
- Diversify your cardio: Beyond traditional machines, explore other forms of cardio that can be incorporated into your routine, such as jumping rope, cycling, or swimming, to keep things interesting and challenging​​.
- Consistency is key: Regularly showing up for your workouts and sticking to your plan is crucial for progress. Remember, building a routine you enjoy is essential for long-term adherence and success.
Frequently Asked Questions (FAQ)
Is it better to perform cardio before weights for weight loss purposes?
For individuals focusing on weight loss, performing cardio before weights can be advantageous. Cardiovascular exercise helps to burn calories and increase heart rate, creating an environment conducive to fat burning during subsequent weightlifting exercises.
How can doing cardio before weights impact my strength training performance?
Doing cardio before weights can negatively affect strength training performance, as it can cause fatigue and reduce available energy for weightlifting. This may result in decreased strength, power, and overall effectiveness during resistance training.
Final Word
Have you considered the pros and cons of cardio before weights for your own fitness routine? If you found this article helpful, share it with a friend, and check out my full blog for more tips on optimizing your workout routine.
