As a fitness enthusiast for over 30 years, I understand the importance of combining different exercises to achieve optimal results.
Two popular workouts are cardio and weightlifting. The former is good for improving cardiovascular health, while the latter is great for building strength and muscle mass.
However, one question often comes up is whether to do cardio before or after weightlifting. This article takes a look at the pros and cons of each approach.
Introduction to Cardio and Weightlifting
Cardiovascular exercise, or cardio for short, is any physical activity that gets your heart rate up and increases blood circulation. Examples include running, cycling, swimming, and jumping rope. Weightlifting, also known as resistance training, involves using weights or resistance bands to target specific muscle groups and increase their strength and size.
Both cardio and weightlifting have many benefits, including weight loss, improved heart health, decreased risk of chronic diseases, and enhanced mood. However, they work differently on the body and can have different effects depending on the order in which we perform them.
The Benefits of Doing Cardio Before Weightlifting
One of the major benefits of doing cardio before weightlifting is that it can help warm up your muscles and increase blood flow to your working muscles. This can help prevent injury and improve your overall performance during weightlifting. Doing cardio first can help you burn more calories and fat during your workout, as your body will be in a state of higher metabolism.
Another potential advantage of starting with cardio is that it can help you mentally prepare for the more intense weightlifting portion of your workout. Cardio can help you clear your mind, reduce stress, and increase your energy levels, making it easier to tackle challenging weightlifting exercises.
The Benefits of Doing Cardio After Weightlifting
While there are benefits to doing cardio before weightlifting, there are advantages to doing it after. One is that it can help you recover faster from your weightlifting session. By doing cardio after weightlifting, you can flush out lactic acid and other waste products that build up in your muscles during strength training. This can reduce muscle soreness and improve your ability to perform in subsequent workouts.
Another potential advantage of doing cardio after weightlifting is that it can help you maintain proper form and technique during weightlifting. If you’re fatigued from cardio, you may not lift as much weight or maintain proper form, which can increase your risk of injury.
The Science Behind Cardio and Weightlifting Order
There is scientific evidence to suggest the order can affect your workout results. One study published in the Journal of Strength and Conditioning Research found that doing cardio before weightlifting led to a decrease in strength performance, while doing cardio after weightlifting had no significant effect.
Another study published in the International Journal of Sports Medicine found that doing cardio before weightlifting led to a greater increase in heart rate and energy expenditure compared to doing cardio after weightlifting. The same study found, doing cardio after weightlifting led to a greater increase in post-exercise oxygen consumption, which is a measure of how many calories your body burns after exercise.
Factors to Consider When Deciding the Order of Cardio and Weightlifting
When deciding cardio before or after weightlifting, there are several factors to consider. One is your fitness goals. If you’re looking to improve your cardiovascular health, doing cardio before weightlifting may be more beneficial. If you’re trying to build muscle mass, doing weightlifting before cardio may be more effective.
Another factor is your overall fitness level. If you’re a beginner, it may be best to start with cardio to warm up your muscles and get your heart rate up gradually. If you’re an advanced lifter, you may handle doing weightlifting first and then cardio.
Last, it’s important to consider your personal preferences and what works best for your body. Some may find doing cardio before weightlifting is too tiring, while others doing cardio after weightlifting is too draining. Experiment with and see what feels best for you.
Optimal Cardio and Weightlifting Routines
Whether you decide to do cardio before or after weightlifting, it’s important to have a well-rounded workout routine that includes both forms of exercise. Here are some tips for creating an optimal cardio and weightlifting routine:
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.
Incorporate weightlifting exercises that target all major muscle groups, such as squats, deadlifts, bench press, and rows.
Gradually increase the weight and intensity of your weightlifting exercises over time to continue making progress.
Allow for adequate rest and recovery time between workouts to avoid over-training and injury.
Common Mistakes to Avoid When Combining Cardio and Weightlifting
When combining cardio and weightlifting, there are some common mistakes to avoid. One is doing too much too soon. If you’re new to exercise or haven’t worked out in a while, start with low-intensity cardio and light weights. Escalate cardio intensity and weight as you become more fit.
Another mistake is neglecting proper form and technique. Always prioritize excellent form over lifting heavier weights or going faster. This will help prevent injury and ensure that you’re targeting the right muscles.
Last, don’t forget to fuel your body properly before and after your workout. Eat a balanced diet that includes carbohydrates, protein, and healthy fats to give your body the energy and nutrients it needs to perform at its best.
Other Considerations for Maximizing Your Workout
There are other considerations for maximizing your workout. One is incorporating other forms of exercise, such as yoga, Pilates, or HIIT, to keep your body challenged and prevent boredom.
Another consideration is tracking your progress and setting goals. Keep a workout journal or use a fitness app to monitor your workouts, track your weight and measurements, and set specific, achievable goals. This is a great inspiration for you.
Don’t forget to make exercise enjoyable. Find workouts you enjoy doing and that makes you feel good. This will help you stay motivated and committed to your fitness routine.
Conclusion: The Verdict on Cardio Before or After Weightlifting
Ultimately, it depends on your personal preferences and fitness goals. Both approaches have their benefits and drawbacks. What works best for one person may not work for another.
To maximize your workout, focus on creating a well-rounded routine that includes both cardio and weightlifting, and experiment with orders that feel best for you. Remember to prioritize excellent form, fuel your body properly, and have fun while exercising. With dedication and consistency, you can achieve your fitness goals and live a healthier, happier life.
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