Shari Duncan

What comes first… Cardio or Weights? Prioritize YOUR workout.
Shari

by on Jun.25, 2010, under Fitness, Strength and Agility Training

You know you got to do it.  Love it, hate it, or just love to hate it; we all need to incorporate some type of cardio into our fitness routines.

It is an essential part of any training routine. The question that is  often asked  is whether it is better to do cardio BEFORE or AFTER weight training.  The answer lies partially on your specific goals and what you want to accomplish. Your current conditioning, stamina and mindset are also important considerations.

In general, any exercise performed when you have ample energy is performed with greater intensity and with more focus and efficiency. Exercises you perform once energy supplies

Cardio, BEFORE or AFTER?  The choice is Yours

Cardio, BEFORE or AFTER? The choice is Yours

are low (or depleted) are less effective and more likely to result in injury. So If you are a recreational athlete, you might consider doing cardio and strength training on separate days.  Or you might combine the two with intervals or circuit training, which both strength and endurance activities are applied to whole body or timed routines. Or you may just start with what motivates you that day.

However, if you are trying to achieve a specific goal, such as building muscle or improving sports specific skills, or if you have an extremely high level of fitness already, then order may play a role in your training regimen.

Cardio BEFORE Weight Training

Light cardio before training serves as great warm up that prepares the muscles for heavy lifting. The cardio can actually help to reduce the number of warm up sets necessary.

In order to build and maintain cardiovascular endurance,  perform endurance exercise first, If you are preparing for a hiking or biking event or training for a 10K or triathlon, then the focus, energy and efforts should be in the area that will assist you in improving/achieving optimal performance and results. Lifting prior to running is not recommended because you increase your risk of injury due to muscle fatigue.

Cardio AFTER Weight Training

Likewise, if the goal is to build muscle, it makes sense that your energy and efforts should be dedicated to weight training before cardio. Cardio burns fat and carbs depleting energystores necessary for strength training. So a hard cardio workout before training may not leave you enough fuel to challenge your muscles. If the body’s carbohydrate stores are depleted during intense cardio, there will not be enough critical fuel left to sustain a weight training session. Over time, this could actually lead to a decrease in strength.

Low intensity cardio activity after training also serves and is recommended as a cool down activity.

So if your goal is to improve your overall health and condition, the order really does not matter. Do what works for you.  If you prefer to get your cardio “out of the way”, then do it first. What matters is that you participate in activities that you enjoy and that combine both endurance and strength training!

:, , ,

1 Trackback or Pingback for this entry

Leave a Reply

You must be logged in to post a comment.

Looking for something?

Use the form below to search the site:

Still not finding what you're looking for? Drop a comment on a post or contact us so we can take care of it!

Visit our friends!

A few highly recommended friends...