Cardio before or after Weight lifting?

just_Jennie1

I do my cardio before I lift because I know that if I don't I won't do it after. Also, it's not an option for me to do it on non lifting days as some people do because I lift every day.

Also I will be training for a duathlon so my main focus will be my cardio.

It's really up to you and what works for you.

ElliottTN

You should ALWAY do weights before cardio. ALWAYS.

When you do cardio first all you are doing is burning up all the glycogen in your muscles and then when you go to lift weights all the glycogen is gone and you are out of gas, so to speak.

On the flipside, if you do weights first you can burn up the glycogen and give your weight training all that you've got and then when you do cardio you have a better chance of actually burning fat.

I do weights 5 times/week and cardio only 3 of those days, after I'm done with weights.

If you don't lift weights as frequently as I do, try doing the cardio on it's own day like other people have suggested. Just never do cardio before weights -- totally counterproductive.

1. NO

2. NO

3. NO

4. That's obvious

5. Again, NO

Ummmm... explanation?

The only thing I'd argue with here is that depending on the intensity of your run you may or may not be burning glycogen so that is very circumstantial.

I agree though, weights before cardio always. In cardio, you are going to gain the benefit of the workout regardless of how tired your body really is. With weights, not so much, you have to hit certain threshold to trigger your body to adapt and grow. If you are tired from cardio it is harder and sometimes not possible to hit those thresholds. Just because something is relatively heavy to lift bc of your energy levels does not mean it is heavy enough to cause your body to adapt to it.

AND

Above all else. Never trust advice from someone who has a pet as their profile pic.

smc864

Above all else. Never trust advice from someone who has a pet as their profile pic.

:laugh:

ElliottTN

You should ALWAY do weights before cardio. ALWAYS.

When you do cardio first all you are doing is burning up all the glycogen in your muscles and then when you go to lift weights all the glycogen is gone and you are out of gas, so to speak.

On the flipside, if you do weights first you can burn up the glycogen and give your weight training all that you've got and then when you do cardio you have a better chance of actually burning fat.

I do weights 5 times/week and cardio only 3 of those days, after I'm done with weights.

If you don't lift weights as frequently as I do, try doing the cardio on it's own day like other people have suggested. Just never do cardio before weights -- totally counterproductive.

1. NO

2. NO

3. NO

4. That's obvious

5. Again, NO

Ummmm... explanation?

The only thing I'd argue with here is that depending on the intensity of your run you may or may not be burning glycogen so that is very circumstantial.

I agree though, weights before cardio always. In cardio, you are going to gain the benefit of the workout regardless of how tired your body really is. With weights, not so much, you have to hit certain threshold to trigger your body to adapt and grow. If you are tired from cardio it is harder and sometimes not possible to hit those thresholds. Just because something is relatively heavy to lift bc of your energy levels does not mean it is heavy enough to cause your body to adapt to it.

AND

Above all else. Never trust advice from someone who has a pet as their profile pic.

You only need to weight train three times a week for maximal benefit anyway.

Muscles can only grow so fast.

Six reps of working a muscle group, repeated twice more at a session, with two more sessions spaced out during the next six days.

Just stop talking now

ShannonMpls

Cardio after, because my priority is the weight lifting. I want to give it the most energy (well, strength).

In the unlikely event that I combine them, this is my priority. On rare occasions if there is a cardio class I want to attend and it works with my schedule, I might lift after but that's an exception.

Weight training has always been my priority from day 1.

BreeJaxon

After.

tkcasta

Cardio after. You don't want to be tired while lifting as you can really hurt yourself. The more you do it the easier it gets to maintain. Have a little snack between (like an orange).

feltlikesound

how much weight do you need to lose?

I would split them up

for example
mwf - lift then 10-15min hiit
tth - cardio
SS - rest

This is what I do, with 10 minute warmup before lift days. I am no expert, but it's definitely gotten positive results for me.

ShellyBell999

After
3xweek lifting followed by 15min HIIT on bike
3xweek power walking (just had knee surgery. No running yet)
I must eat before for effective workouts

walterm852

The best trainer I know says do cardio after. Use stored energy for effective lifts and good form (fully focused).

Mischievous_Rascal

how much weight do you need to lose?

I would split them up

for example
mwf - lift then 10-15min hiit
tth - cardio
SS - rest

This is good. Strength first, then cardio. And if you're doing HIIT, it should be done on lifting days as it hits your CNS the same way and then you can have proper recovery time.

SemperAnticus1643

A trainer once told me to decide what my priority is going to be. Do I want to lift or do I want to run? Once that has been decided then perform the activity that is your priority first. He said to do this because a lot of times what we tend to do is cheat ourselves out of the second activity by rushing through it OR stopping before it's completed.

I personally lift and then do cardio. I start with SL 5x5 then head to the treadmill to do my c25k. I have had wobbly days but I finished. My goal is to gain strength and not so much run a 5k in Olympic time. :flowerforyou:



Edited: Because I forgot a word.

r1dgeline

I am a beginner and had a great conversation in the sauna with a very fit guy who preached cardio after weights.... So that's what I've been trying.

An another related note, I cramp severely when I have anything meal size to eat several hours before an intense workout. I have to workout on an empty stomach first thing in AM. I missed the other day and went at 2:20pm instead and had to fight through stomach cramps because I ate at 12. I play div 3 hockey as well and if my game is at 9pm I can't have anything to eat after 5?!?!??! Now I do have to say that the healthier I eat the better it gets. Eat closer to workout etc.... Anyone have thoughts on that?

msf74

Above all else. Never trust advice from someone who has a pet as their profile pic.

Maybe you should have read his profile...

My background includes: MS degree in Exercise Physiology, ACSM Exercise Specialist Certification, 29+ years experience working in health and fitness, mostly in hospital based clinical and fitness settings

For the majority of people the question of what to do first is moot. Just do what you prefer and what feels the best for you.

If you have more specialised goals (you're a body builder for example) then it's different. That is a small subset of people - it's a niche pursuit.

ElliottTN

Above all else. Never trust advice from someone who has a pet as their profile pic.

Maybe you should have read his profile...

My background includes: MS degree in Exercise Physiology, ACSM Exercise Specialist Certification, 29+ years experience working in health and fitness, mostly in hospital based clinical and fitness settings

I did read his profile. Did you also read it? Did you miss this part of it:

The combination of super-long hours, constant travel, high-pressure and fitting in a new lifestyle w/wife and kids pretty much took me from a fit, healthy 47 year old to a typical more sedentary 55 year old with all the associated health issues of the American diet and lifestyle--overweight, high B/P, high cholesterol. When I was diagnosed type II diabetes in March 2009, that was the last straw.

msf74

I did read his profile. Did you also read it? Did you miss this part of it:

The combination of super-long hours, constant travel, high-pressure and fitting in a new lifestyle w/wife and kids pretty much took me from a fit, healthy 47 year old to a typical more sedentary 55 year old with all the associated health issues of the American diet and lifestyle--overweight, high B/P, high cholesterol. When I was diagnosed type II diabetes in March 2009, that was the last straw.

What difference does that make to the subject matter at hand?

ElliottTN

I did read his profile. Did you also read it? Did you miss this part of it:

The combination of super-long hours, constant travel, high-pressure and fitting in a new lifestyle w/wife and kids pretty much took me from a fit, healthy 47 year old to a typical more sedentary 55 year old with all the associated health issues of the American diet and lifestyle--overweight, high B/P, high cholesterol. When I was diagnosed type II diabetes in March 2009, that was the last straw.

What difference does that make to the subject matter at hand?

Would you take advice from a mechanic about your car when you see him having trouble getting his own to run correctly?

msf74

I did read his profile. Did you also read it? Did you miss this part of it:

The combination of super-long hours, constant travel, high-pressure and fitting in a new lifestyle w/wife and kids pretty much took me from a fit, healthy 47 year old to a typical more sedentary 55 year old with all the associated health issues of the American diet and lifestyle--overweight, high B/P, high cholesterol. When I was diagnosed type II diabetes in March 2009, that was the last straw.

What difference does that make to the subject matter at hand?

Would you take advice from a mechanic about your car when you see him having trouble getting his own to run correctly?

Lulz - now I know you're yanking my chain.

If said mechanic clearly had a history of making cars run correctly, had relevant qualifications and experience then a temporary difficulty wouldn't bother me much.

Knowledge is knowledge

chopper_pilot

Weight lifting AS cardio.

You're welcome.

ElliottTN

I did read his profile. Did you also read it? Did you miss this part of it:

The combination of super-long hours, constant travel, high-pressure and fitting in a new lifestyle w/wife and kids pretty much took me from a fit, healthy 47 year old to a typical more sedentary 55 year old with all the associated health issues of the American diet and lifestyle--overweight, high B/P, high cholesterol. When I was diagnosed type II diabetes in March 2009, that was the last straw.

What difference does that make to the subject matter at hand?

Would you take advice from a mechanic about your car when you see him having trouble getting his own to run correctly?

Lulz - now I know you're yanking my chain.

If said mechanic clearly had a history of making cars run correctly, had relevant qualifications and experience then a temporary difficulty wouldn't bother me much.

Knowledge is knowledge

But how do you know if said mechanic has a history of making cars run correctly? Maybe all you know is he has a piece of paper framed on the wall from the mechanics institute of America and a 1994 ford fiesta duck taped together in the back parking lot.

msf74

But how do you know if said mechanic has a history of making cars run correctly? Maybe all you know is he has a piece of paper framed on the wall from the mechanics institute of America and a 1994 ford fiesta duck taped together in the back parking lot.

Lol - it's true, the mechanic could be making *kitten* up but when you've seen a lot of the mechanic's work before it helps matters...

http://www.myfitnesspal.com/blog/Azdak

It's true he could have elaborated more on his original response (which I did find hilarious I have to say) but I have also seen him answer the question seriously on many occasions before (this isn't my first rodeo at MFP).

sweetpea03b

i dont do them on the same days.

This. I do NROLFW M-W-F.... I usually rest T-TH, on the weekends I'll do cardio (if I feel like it... some weeks I don't do cardio at all and I'm still losing). My total cardio for 1 week is maybe 30min.

JazmineYoli

I do mine before lifting. I'm never too tired of have difficulty lifting after the fact..

markymarrkk

This works BEST for me when I'm really trying to drop weight and hold onto muscle

MWF: First, Heavy Weight training with compound movements (60 min) with 15-30 minute steady state cardio after.

T,TH: First, HIIT Cardio or other intensive cardio first (60 min), then weight training smaller muscle groups (Bi's, Tri's, Delts, Abs)

When I'm maintaining: I stick to weight days and cardio days.

janatarnhem

Urm......cardio has been prescribed for me before weights! Confused now!

ElliottTN

But how do you know if said mechanic has a history of making cars run correctly? Maybe all you know is he has a piece of paper framed on the wall from the mechanics institute of America and a 1994 ford fiesta duck taped together in the back parking lot.

Lol - it's true, the mechanic could be making *kitten* up but when you've seen a lot of the mechanic's work before it helps matters...

http://www.myfitnesspal.com/blog/Azdak

It's true he could have elaborated more on his original response (which I did find hilarious I have to say) but I have also seen him answer the question seriously on many occasions before (this isn't my first rodeo at MFP).

Ok, so maybe we can come to an agreement that our "mechanic" may have went on a meth binge for awhile there and did some shady work. I still think his answer is completely bogus and would like further explanation.

I still deduct points for having an animal as a profile pic. If it were a cat though we wouldn't even be having this discussion, it wouldn't matter what you say at that point.

skinnyinnotime

breakfast is key to kickstarting your metabolism and helping you burn calories faster.

NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

Azdak

Urm......cardio has been prescribed for me before weights! Confused now!

Don't be. Unless you are training as a powerlifter or bodybuilder, it won't make any difference.

Azdak

Ah, I see we have devolved to the profile picture part of the argument.

This is the primary example where a fitness topic discussion is consistently skewed by the narrow perspective of a small group of niche hobbyists. It always ends up with the rote recitation of a list of predictable bromides that may be relevant to a specialized discipline, but have no real applicability to the average exerciser.

That in itself would just be amusing, but way too many people aren't in on the joke. They take this stuff seriously and it causes them either undue concern that they aren't "doing it right" or they mess up their programs trying to follow this "advice".

You can structure a workout any way you want. However, that structure should be based on your workout and fitness goals, not on some misguided notions about "using up glycogen" and "burning more fat". What is relevant for a guy who is 10% fat and needs to get to 5% fat is not relevant for someone who has 30% body fat. What is relevant for someone who is trying to add 20+ lbs of muscle is not relevant to an obese beginner trying to lose weight.

If your only tool is a hammer, then you tend to see every problem as a nail. My profession requires that I have a bigger toolbox.

And my car works just fine.

Azdak

In all fairness, I tend to react more strongly to what I consider to be "absolutist" statements (you HAVE to do it this way), so I was more abrupt and impolite than usual.

But the facts are that a lot of the accepted "mantras" about weight lifting just aren't true. Most people have plenty of glycogen--enough for 2+ hours of continuous exercise--and they are not going to burn it up in a typical lifting session.

And, if they did, they wouldn't be able to just walk over and "do some cardio". Ever see marathoners staggering around after they hit the wall? That's what "using all your glycogen" looks like--not some happy little muscle guy trotting along "burning fat".

And even if somehow -- via heavy lifting or fasting or whatever -- one can slightly skew exercise RQ to a more "fat-friendly" mix, that does NOT mean you are "burning more fat". The body does not compartmentalize daily metabolism--it goes 24 hours a day. And an important study in 2009 showed pretty conclusively that the body regulates it's fat oxidation in response to overall calorie deficit--if you burn more fat during a workout, you burn less the rest of the day and vice versa, so that, after 24 hours, total fat oxidation is equal. It pretty much dumps water on every exercise "fat burning" theory every posited.

And while it IS true that, when doing concurrent exercise, the first type of exercise performed first in the sequence will likely affect the quality of exercise performed second, that doesn't mean that the effectiveness or the results will necessarily be compromised. A person can do cardio workouts before lifting--even long, hard ones--and still realize increases in strength and muscle mass from their strength workouts. It is then up to that person to decide whether those benefits meet their goals--and for the majority of people, they will.

There is absolutely no scientific nor experiential evidence to support the idea that, for everyone, "weights must ALWAYS be done before cardio". If you know basic exercise physiology, the idea is simply ludicrous.

It is important to differentiate between specialized sport training and training for health and fitness. What is good (or necessary) for the first is not necessarily good (and it is rarely necessary) for the other.