Cardio before or after Weight lifting?

extra_medium

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".

ElliottTN

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.

They did do a scientific study for this exact thing titled "Hormonal Responses to Concurrent Strength and Endurance Training with Different Exercise Orders"

They found that with aerobic activities first then testosterone levels peaked higher for longer but they also found that it releases a enzymes that can actually block weight training’s muscle-building effects,

lauraberry83

hi,

I do fasted cardio in the mornings, either a 15-20 min HIIT on the x-trainer or bike or alternatively a metafit class. I then go back in the evening to do my weights/strength training so that I've had rest throughout the day and am able to give the weights my full effort. Maybe not the ideal in terms of time management but my gym is so closeby its not too much of a problem.

When I did do both together, I was always told weights first then cardio, as if you do the cardio first you run the risk of burning yourself out and then lifting weights and dropping them on yourself!!

L

lamb_fitness

Doing 16 mins of cardio after strength training gives you the best fat burning.
Don't do Hiit after weights as your body will use your muscles as fuel and not fat.

Cherimoose

They did do a scientific study for this exact thing titled "Hormonal Responses to Concurrent Strength and Endurance Training with Different Exercise Orders"

They found that with aerobic activities first then testosterone levels peaked higher for longer but they also found that it releases a enzymes that can actually block weight training’s muscle-building effects,

Enzymes and hormones are always in a state of flux, and transient spikes don't always lead to noticeable, long-term differences in results.

I do think it's a good rule of thumb for most people to not do lots of cardio before strength training, but there are times when breaking the rules are appropriate.

Doing 16 mins of cardio after strength training gives you the best fat burning.

I'm pretty sure it's 14.5 minutes. Anything more and your muscles will slough off your body the next day. I read it in the Journal of Broscience.

contingencyplan

For safety's sake alone, cardio after weights. Attempting to start a high intensity weightlifting workout when already fatigued is a recipe for injury.

tsubaki4

It doesn't matter if you workout on an empty stomach or not, depends on the person. There are no negative effects either way. I always do weights first then cardio, just my preference. Half the week I do slow cardio, the other half I do sprints.

Huffdogg

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.

You assume everyone lifts weights for muscle growth.

jennifierrice

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.

There is a good write-up on this on Bodybuilding forums as well....and I agree 110% with this guy!! Weight training allows you to burn glycogen/(carbs-veggies/grains/etc) that is the 2nd hottest burning fuel your body uses to burn fat....If you burn all this off first (by strength training) when you do cardio your body switches over to burning protein which is the #1 HOTTEST burning fuel your body uses....hotter fuel more fat burning......when you're then done with cardio make sure you replenish with a well balanced snack.

Huffdogg

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.

You assume everyone lifts weights for muscle growth.

Why else would they do it?

Muscle growth means muscle strength.

Work weights against resistance and your muscles will grow.

My post was for those who might think lifting weights five days a week is better than lifting three days a week.

Well I lift 5-7 days a week with the specific goal of increasing strength without increasing size. For those of us looking to compete in strength sports but uninterested in going to a higher weight class, the CNS adaptations created by frequent loading at high intensity have excellent potential to do just that.

Huffdogg

There is a good write-up on this on Bodybuilding forums as well....and I agree 110% with this guy!! Weight training allows you to burn glycogen/(carbs-veggies/grains/etc) that is the 2nd hottest burning fuel your body uses to burn fat....If you burn all this off first (by strength training) when you do cardio your body switches over to burning protein which is the #1 HOTTEST burning fuel your body uses....hotter fuel more fat burning......when you're then done with cardio make sure you replenish with a well balanced snack.

I'm guessing you mean fat? Regardless, the temperature of the fuel thing is nonsense. It's about hormonal preference and ease of accessing the fuel source by the human metabolism.

jhansla85

What about doing cardio in the morning and then weights in the evening?

I've started to do short 30 minute runs in the morning of the days that I do weights, and my days off weights I'll do a longer run for about 60 mins or so.

just_Jennie1

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.

Sure, if you're doing compound lifts. Not everyone is though and people's goal are different. I lift every day because I do mainly isolation exercises and work one muscle group a day. Three times a week wouldn't work for me.

jimmmer

Work weights against resistance and your muscles will grow.

Assuming adequate volume on a non-retarded routine, a caloric surplus and a hormonal balance that lends itself to a favourable p-ratio...

KristinNicole82

After, I can do that am empty stomach stuff. Mornings and I dont get along. But try a couple ways and see what works best for you. I have time to spend an hour and a half at the gym not everyone does.

Levesque_7

You shouldn't really be exercising on an empty stomach - especially first thing in the morning - breakfast is key to kickstarting your metabolism and helping you burn calories faster. I'd try to break it up; do half a cardio workout first to warm up, then weights, then the second half of your cardio workout as a cool down.

I'm sorry, but this isn't true. Skipping breakfast does not slow your metabolism. It's a myth. There are many people that do very well on intermittent Fasting (proven). It's personal preference if you eat breakfast or not.

This ^^ you beat me to it LOL I run 5 miles every day on an empty stomach and it doesnt bother me. it's def a personal preference. just like it doesnt matter what time of day you work out

BlueBombers

I warm-up with cardio before weight lifting

supergirl6

I'm also one that needs to work out on an empty stomach. When i don't I always end up feeling sick for most of the workout and I spend more energy working about feeling nauseous than I do about my work out.

I warm up with a little cardio, then do weights, and then sometimes I do cardio. But I usually don't do them on the same day.

Elsie_Brownraisin

If I exercise before work, I don't eat. If I exercise after work, I don't eat after 12ish. Otherwise I need to stop and poop during the work out. It's personal preference though, isn't it?

I have only just started with weights, but I don't do both on the same day, otherwise I'm too tired to put my all into one of them.

I run a mile on the treadmill (flat, not hill programme as usual), stretch, do weights and then stretch again. I don't bother with weights at all on the other days, I'm too tired.

nohaynicknamesdisponibles

When I do cardio, I tend to 'try' to do long ones (40 min +) first thing in the morning on an empty stomach... but
I can't weight train properly afterwards, even if I take a preworkout supplement that gives me energy.

If I weight train first, I need to eat breakfast --> weight train ---> then do cardio... but cardio at the end becomes 10x harder.

What do you do? Cardio first or weight train first?

* I tried doing HIIT a few times in the morning on an empty stomach but... not sure if you can effectively do HIIT at 100% on an empty stomache. Eating a healthy breakfast makes my HIIT 2x as intense.

Congratulations, please go on doing harm to your body.

amwoidyla

I do a 5 minute warm up, preferably running, and then lift.

Depending on how my calories are sitting for the day depends on my cardio. Yesterday I didn't "need" much cardio, so I did 20 easy/moderate minutes on the stair climber. We have a work lunch today, so having the extra cals will help my weekly deficit.
I find that my lifting performance suffers if I hit the cardio hard first.

As far as the empty stomach, I try to at least have a 1/2 banana before hand so I have some energy for a morning workout.

JohnLSinclair

I weight train first thing in the morning on an empty stomach (around 6am). Then, later in the day at around 1pm I'll do cardio. I would not recommend doing cardio before weights, but that's just me. And if I had to choose one over the other - it'd be the weight training. Cardio is supplemental. All just my opinion, though.

Good luck!

just_Jennie1

When I do cardio, I tend to 'try' to do long ones (40 min +) first thing in the morning on an empty stomach... but
I can't weight train properly afterwards, even if I take a preworkout supplement that gives me energy.

If I weight train first, I need to eat breakfast --> weight train ---> then do cardio... but cardio at the end becomes 10x harder.

What do you do? Cardio first or weight train first?

* I tried doing HIIT a few times in the morning on an empty stomach but... not sure if you can effectively do HIIT at 100% on an empty stomache. Eating a healthy breakfast makes my HIIT 2x as intense.

Congratulations, please go on doing harm to your body.

What are they doing that's causing harm to their body? They're simply stating what happens when they do or don't eat before a workout.

Huffdogg

When I do cardio, I tend to 'try' to do long ones (40 min +) first thing in the morning on an empty stomach... but
I can't weight train properly afterwards, even if I take a preworkout supplement that gives me energy.

If I weight train first, I need to eat breakfast --> weight train ---> then do cardio... but cardio at the end becomes 10x harder.

What do you do? Cardio first or weight train first?

* I tried doing HIIT a few times in the morning on an empty stomach but... not sure if you can effectively do HIIT at 100% on an empty stomache. Eating a healthy breakfast makes my HIIT 2x as intense.

Congratulations, please go on doing harm to your body.

Nonsense comment is nonsense.

Hornsby

In the winter, I do weights before cardio. In the summer, I do cardio before weights.

It's a very scientific process... :insertsarcasm:

tyrsnbdr

When I do cardio, I tend to 'try' to do long ones (40 min +) first thing in the morning on an empty stomach... but
I can't weight train properly afterwards, even if I take a preworkout supplement that gives me energy.

If I weight train first, I need to eat breakfast --> weight train ---> then do cardio... but cardio at the end becomes 10x harder.

What do you do? Cardio first or weight train first?

* I tried doing HIIT a few times in the morning on an empty stomach but... not sure if you can effectively do HIIT at 100% on an empty stomache. Eating a healthy breakfast makes my HIIT 2x as intense.

Congratulations, please go on doing harm to your body.

Nonsense comment is nonsense.

Fasted Cardio can be an effective way to lose weight. Not harmful to the body.

Smashley1947

As several fitness types (ie people who have studied and work in the field) you want to warm up (cardio) then weight lift and do more cardio afterwards.

The cardio uses the waste from weight lifting as fuel.

Now if only I could remember what it was called.

chopper_pilot

it's called "a myth"

imjolly

On my weight training days: I run half mile on treadmill to warm up (on 6) . Stretch then Work my legs to exhaustion. Run another half mile on a fast speed (7). Work my arms to exhaustion. Run a half mile at a fast speed (7). Then if we have time I do ab work. All the above = Exhaustion. This is what my trainer has me doing and I love it. The whole workout is an hour.

mjfer123

As a lazy American, I didn't read any posts between the first post and this one I am writing now. Im just writing my experience as a gym goer.

I personally wouldn't recommend working out on an empty stomach ever. I normally have a protein bar or shake if I go in the morning or you know, at least lunch and a snack if I go in the afternoon. You need to fuel your body with GOOD energy, your goal may be to burn fat or weight or water, but it takes protein and carbs to move your muscles efficiently. As MFP sets a precedent for not starving yourself, your muscles are the same.

My work outs almost always consist of both weight lifting and cardio. If you aren't training for a sport or anything then I suggest doing what works for you. Switch it up, do cardio first then weights or vice versa, I have done both as well as starting with half my cardio and then finishing with the other half with weights in between.
The more you keep your body guessing, the more it attempts to catch up.
Again, I think its important you do something that fits you.
I personally put in 5 miles at a clip every day plus cool down, but I train to play a pretty cardio heavy sport.

Im sure the pages of responses to this have answered your question by now, but I was lazy and also at work.
Even so, I hope this helps.