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Should You Do Cardio Exercise Before or After Strength Training?
A question I get asked a lot, and one I’ve seen countless times on message boards on the internet, is should one do cardio before or after resistance training? Before I go any further, I want to make it clear that I believe that everyone should do a cardiovascular exercise of their choice for 5-10 minutes before any workout, be it cardio, resistance or flexibility training. This is vital for several reasons, as proper cardiovascular exercise at a moderate intensity will warm up the muscles, ligaments, joints and tendons that will be used more intensively in the following workout. Warming up with cardio also slightly increases your core temperature, increases circulation, increases your heart rate slightly and helps prepare your heart for increased stress, helps increase lung function, and helps you mentally focus on the upcoming workout routine. The most important benefit of a light cardio warm-up is a significant reduction in the risk of injury. If the body is not properly warmed up, you are much more likely to injure a muscle, joint, ligament or tendon.
Now back to the question of whether you should do your cardio before or after resistance training? There is no single best answer and instead you should evaluate your individual fitness goals. If your goal is to increase stamina, endurance, or overall cardiovascular health, then I recommend doing cardio before strength and resistance training. By doing cardio first (after a 5 to 10 minute warm-up, of course), you’ll be able to engage in more intense cardio that can include intervals where you actually hit your lactic acid or VO2 threshold. maximum level. You are much less likely to be able to achieve high intensity cardiovascular work after engaging in weight training. In short, if your goal is to increase your cardiovascular fitness level, you should do cardio before strength training.
On the other hand, if your goal is fat and weight loss, the current way of thinking in the fitness community is that by doing cardiovascular training after resistance training, you will increase your fat metabolic rate (fat burning, as it is often called). The theory is that by doing intense resistance training, you will deplete your muscle glycogen stores during that workout. Once glycogen stores are depleted, the body begins to use body fat for fuel. Endurance athletes have known this for a long time, but for this to happen in endurance training, an athlete must run continuously for approximately 90 minutes to completely deplete the muscles of glycogen. Therefore, I remain somewhat skeptical that many average exercisers push themselves to the point of glycogen depletion during resistance training, especially workouts lasting less than an hour. For more advanced trainers, I believe this is possible and therefore can be an effective means of reducing body fat perhaps for these individuals.
I tend to look at it this way, if you engage in cardio and resistance training on the same day back to back, one or the other will naturally be at a lower intensity. Reevaluate your personal fitness goals before deciding whether to do cardio before or after strength training. If you’re trying to build muscle, you want to have as much muscle strength as you can have available for your resistance training, so cardio before weight training would be counterproductive to your muscle building goals. If you want to gain endurance or heart health, focus on cardio and do it first. Remember that no matter what you end up doing first, it’s more important to warm up properly with at least 5 to 10 minutes of cardio (even if it’s just a brisk walk on the exercise bike) to prepare your body for the workouts ahead to get your head in the right space , so you can kick off a productive workout, and most importantly, reduce your risk of injury. This debate will mean nothing if you get injured 5 minutes into training and are sidelined from injury rehab for the next 8 weeks!
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