You're dedicated to your fitness. You hit the gym consistently, putting in the work. But, are you maximizing your efforts? Cardio or weights has become a bit of a fitness debate. Should you be reaching for those dumbbells before hopping on the treadmill? Or, does it even really matter?
Truth is, it does. This isn’t about arbitrary gym rules but about understanding how your body responds to different types of exercise. Your goals, whether they be fitness goals, shedding a few pounds, or prepping for a marathon, all factor into the equation.
Table Of Contents:
- Understanding the Science
- Cardio or Weights: The Right Order for Your Goals - Finding Your Fit
- Conclusion
Understanding the Science
Before diving into the how, let's understand the why. This isn’t just about what feels more energizing – it comes down to how your body uses energy. For both strength training and cardio, your body taps into its glycogen stores, your readily available energy.
Think of it like this, if your muscles are like a car, glycogen is the fuel. If you’ve just filled your tank, you're ready for a good long drive. If it's running low, you're not going to get as far.
The Case for Weights First
If your goal is building muscle or strength, studies have shown that resistance training is most effective when your glycogen stores are topped up. Strength training demands a lot of readily available energy for those intense bursts of activity. Doing cardio first depletes your glycogen stores, like driving around the block before a road trip.
Research published in the Journal of Strength and Conditioning Research revealed that participants who did a cardio session before lifting weights couldn’t lift as much or perform as many repetitions compared to when they hit the weights first.
Moreover, prioritize injury prevention. Lifting heavy weights with fatigued muscles is like asking for trouble. Starting with a beginner weight training program is crucial for individuals new to fitness.
The Cardio-First Approach
But, what if your priority is heart rate health, fat burning, or fitness goals centered around endurance? Well, while concurrent training (doing both strength training and cardio in one workout session) is a time-saver and offers some health advantages, doing so may hinder optimal results, especially for athletes.
Research suggests this is especially true for seasoned athletes engaged in high volumes of aerobic and resistance exercises. This phenomenon, called the “interference effect,” is likely due to the competitive influences at the cellular level, impacting genetic signaling and how the body makes new proteins to help build muscle and adapt to training stress.
Instead of draining yourself with an intense cardio session before hitting the weights, prioritize a short warm-up of about 10 minutes. Resistance training done first might offer a slight strength boost, but your focus should always be consistency and sticking with a workout routine. This prepares your muscles for action and minimizes injury risk. Remember, doing both strength training and cardio offers significant health benefits compared to sticking with just one type of workout.
Research shows that incorporating a training combo can help reduce risk factors associated with type 2 diabetes, improves blood glucose levels, and supports better overall health.
Cardio or Weights: The Right Order for Your Goals - Finding Your Fit
Ultimately, there’s no single “right” answer when it comes to cardio and weight training order – It's about what best serves you and your aspirations.
| If Your Goal Is… | Do This |
|---|---|
| Build Muscle or Strength | Weights first, cardio second |
| Improved Endurance | Cardio first, weights second |
| General Fitness/Weight Loss | Either order, prioritize what you enjoy more. A study revealed those who incorporated both cardio and strength training saw a lower risk of dying from any cause compared to those who just did cardio. |
This structure allows you to apply maximum energy to the workout that aligns most with your goals. For example, if you want to run a marathon, your primary focus should be endurance training.
Fine-Tuning Your Approach
Understanding the basic principles is crucial, but don’t underestimate the power of customization and experimentation. If you're incorporating both strength training and cardio on the same day, try different sequencing. One approach could involve focusing on strength training on one day and dedicating separate days for cardio workouts.
Listen to your body's feedback. Observe how your energy levels fluctuate depending on the order. You can also tailor your warm-ups. Before a weight training session, engage in some light cardio like jogging.
A study commissioned by the American Council of Exercise found that performing cardio after strength training resulted in a 12 beats per minute higher heart rate for individuals doing the same workout intensity and duration compared to those who didn't do strength training. And don't overlook nutrition's impact. Fueling up with complex carbs and a bit of protein provides the stamina you need.
While some fitness enthusiasts advocate doing cardio first to burn fat, studies show that weight loss through cardio might be more effective overall.
Furthermore, strength training before cardio can potentially amplify fat-burning during exercise. This suggests that if your priority is dropping a few sizes, prioritizing strength training, followed by a 20–30-minute cardio session, might be the secret sauce.
No matter what approach you decide to experiment with, focus on an exercise regimen that works best for your unique body and stick with it for long-term results. If you have questions or concerns, don't hesitate to consult with a certified personal trainer. They can provide personalized guidance tailored to your specific requirements.
Conclusion
Ultimately, choosing between cardio and weight training is like customizing a meal – it depends on your personal taste and fitness goals. Whether you're focused on building muscle, boosting endurance, or enhancing overall well-being, understanding the science behind how your body uses energy is key. By considering your specific goals and any underlying health conditions, you can create a workout plan that delivers results. Consistency is essential, and with a tailored approach, your fitness journey will be a success.
For expert guidance on finding the best workout strategy for your needs, consider reaching out to a certified personal trainer who can help you craft a personalized plan and stay on track toward your goals.
