If weight training and cardio are part of your plan, you’re mixing them into one huge block unless you have the time to work out more than once a day. Which should you do first, weightlifting or cardio?
We’ve come to a point where guys are asking this question, which is almost unexpected. Long-held beliefs in the gym said that increasing muscle would impair cardiovascular function and that cardio could negate gains. Recent studies have demonstrated that both cardiovascular exercise and muscular growth can improve cardiovascular performance.
According to a research in the Journal of Gerontology, sustained aerobic activity is linked to increased muscle strength over the course of a person’s life. The best endurance swimmers, bikers, and runners can now be seen in the weight room a few times a week; Lifting weights can even assist these athletes to increase their VO2 max.
According to a research in the Journal of Gerontology, sustained aerobic activity is linked to increased muscle strength over the course of a person’s life. The best endurance swimmers, bikers, and runners can now be seen in the weight room a few times a week; Lifting weights can even assist these athletes to increase their VO2 max.
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How to Choose Cardio Exercise to Perform Before or After Weights
One question would appear on practically every list if you were to survey personal trainers about the most frequent inquiries they get: Which should I do first when working out, cardio or weightlifting?
It’s a complex question, and the whole answer depends on your degree of fitness, past workout history, desired level of athletic performance, and daily workout time. It’s also a bit of a false problem because there are other methods, like circuit training and high-intensity interval training (HIIT), that allow you to do both aerobic and strength training at the same time.
Why Cardio Should Come After Weights
The rationale is that strength training carries a higher risk of acute injury since it usually requires external loading (e.g., with a barbell, dumbbells, kettlebells, resistance bands, etc.). Cardiovascular pre-fatigue of your muscles before weightlifting can simply increase that risk and deteriorate your performance. Put simply, you won’t be able to lift as much or complete as many repetitions as you would have if you had started strength training earlier.
To lift large weights with proper form and to stress your muscles enough to maximize their growth stimulation, you must lift them when your muscles are still fresh. If you use cardio to “pre-fatigue” your muscles, you just cannot accomplish it.
How Can I Boost My Cardiovascular Endurance?
Of course, there’s also the counterargument: Won’t lifting weights before cardio reduce your ability to function aerobically? Yes, is the response. Studies indicate that you will probably experience a decrease in your strength, speed, and endurance, which is even more reason to alternate between strength and aerobic exercise.
That’s an important distinction to remember when creating your workouts and programming your training plan, though: lifting weights before engaging in aerobic exercise won’t dramatically raise your risk of injury. To maximize both, try varying the days you do your weight training and Aerobics exercise. If you must combine cardio and weight training on the same day, start with the heavier weights.
The “Weights Before Cardio” Rule has certain exceptions.
Some rules are supposed to be broken in life, just like everything else, and the adage “lift first, cardio second” is no exception. Here are a few situations where it’s best to reverse the script.
Warming Up
Similar to driving a car in the cold without letting it idle first, working out without warming up may either strain your engine or, at the absolute least, negatively impact its performance.
Before beginning any type of exercise, whether it be strength or Aerobic focused, warming up with a little bit of Aerobic will assist prime your muscles for action. Your body’s blood flow will increase, your neurological system will be stimulated, and your mental clarity will improve, all of which will set you up for an amazing workout.
HIIT and Circuit Training
Additionally, there are instances in which mixing workout and strength training into one program is appropriate. Two of these are circuit training and HIIT. Two more protocols that are designed to get you moving are AMRAP and EMOM. The main principle is this: You keep your metabolism and heart rate high while pushing your muscles and promoting hypertrophy by making work efforts your top priority and minimizing rest times.
You essentially get the best of both worlds: the advantages of strength training, which develops muscle and increases power, and the benefits of cardiovascular conditioning, which burns calories and improves endurance.
The problem is, though, you shouldn’t perform these intense aerobic exercises on a daily basis. Actually, you should only do it twice or three times a week (maximum) as doing it more frequently won’t give your body enough time to heal in between sessions. What therefore ought to you do the remaining days? You guessed it: exercises at a lower intensity or strength training.
The problem is, though, you shouldn’t perform these intense aerobic exercises on a daily basis. Actually, you should only do it twice or three times a week (maximum) as doing it more frequently won’t give your body enough time to heal in between sessions. What therefore ought to you do the remaining days? You guessed it: exercises at a lower intensity or strength training.
The problem is, though, you shouldn’t perform these intense aerobic exercises on a daily basis. Actually, you should only do it twice or three times a week (maximum) as doing it more frequently won’t give your body enough time to heal in between sessions. What therefore ought to you do the remaining days? You guessed it: exercises at a lower intensity or strength training.
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Should You Do Cardio Before or After You Lift Weights? (msn.com)
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