Should I Do Cardio Before or After Weights?
When you're trying to shape up your fitness routine, deciding whether to do cardio before or after lifting weights is a common dilemma. The answer isn't straightforward and can depend on your personal fitness goals, energy levels, and the specifics of your workout plan. Let's dive into the benefits of each approach to help you make the best choice for your goals—whether that's fat loss, muscle gain, or improving overall fitness.
Understanding the Benefits of Cardio
Cardiovascular exercise, or cardio, is essential for heart health, endurance building, and calorie burning. Common forms of cardio include running, cycling, swimming, or using an elliptical machine. Cardio workouts increase heart rate and help burn calories, making them excellent for weight loss and cardiovascular health.
Understanding the Benefits of Weight Training
Weight training, on the other hand, is crucial for building muscle strength and size, enhancing metabolic rate, and improving bone density. Activities might include using free weights, machines, or bodyweight exercises like squats and push-ups.
Cardio Before Weights: Pros and Cons
Pros:
Warmed-up muscles: Doing cardio first serves as a great warm-up, increasing your heart rate and loosening up the muscles, which can reduce the risk of injury during subsequent weight training.
Prioritize fat burning: If your main goal is to lose weight or improve cardiovascular fitness, starting with cardio might help you use your energy effectively on your primary goal.
Cons:
Less energy for weights: Intense cardio can deplete the glycogen stores in your muscles, which might leave you with less energy for a high-intensity strength session, potentially affecting your strength and muscle gains.
Weights Before Cardio: Pros and Cons
Pros:
Peak strength: You’ll be able to lift heavier weights and maintain better form if you start with strength training when your energy levels are highest. This is crucial for muscle building and achieving a toned physique.
Increased fat burning post-workout: Weight training first can increase the 'afterburn' effect, where your body continues to burn calories at a higher rate after your workout is done.
Cons:
Potentially tired for cardio: After a strenuous weight-lifting session, you might feel too fatigued to perform an effective cardio workout.
Lou's Verdict: Tailoring Your Workout to Your Goals
Ultimately, the order of cardio and weights in your workout should align with your specific fitness goals:
For better endurance and weight loss: Consider doing cardio first. It will help you focus on your cardio performance with maximum energy.
For strength and muscle gain: Start with weights. This allows you to perform strength exercises when you’re freshest, maximizing muscle gain and power output.
Actionable Insights
Experiment with both: Try doing cardio before weights for a few weeks, and then switch. Note any differences in how you feel and your performance in each workout type.
Listen to your body: Pay attention to how your body feels during and after workouts. Adjust if you find one sequence too tiring or less effective.
Combine them effectively: For those short on time, consider circuit training that integrates light cardio and weights to keep the heart rate up while still engaging muscles.
For more tips and personalized workout advice, check out Coached by Lou, where you'll find dedicated resources to support your fitness journey from the comfort of your home.
Whether you choose to do cardio before or after weights, what’s most important is that you stay consistent and enjoy your workouts. Keep challenging yourself, and you'll see results in no time!
