Cardio or weights first ???

lozzatao

Hey everyone !! So, I have broken both ankles over the past few years and have a 'glass' back .. just got back into the gym, doing a bit of everything ... does it matter if I do weights or cardio first in my workout ??? any ideas or thoughts gratefully accepted .. keep on logging !!!!

shazbox1

Doesn't matter, although I prefer doing weights first because I find cardio easier to do when tired.

pyronymph1

I usually split up the cardio, use it as a warm up and cool down so to speak. Then I slip the weights in the middle. But really, you have to find what works for you.

AJ_G

Weights first, don't waste an ounce of energy on cardio first because you need it to give everything you have to wrecking your muscles.

dixiewhiskey

Weights.. I do a 5 minute warm up before but its very light..

steve_mfp

If you want to minimize injury and maximize results do a 10-15 minute light warm-up of walking/light jog/cycling, then do some mobility and dynamic stretching exercises...i'd highly recommend DeFranco's Limber 11:
http://www.youtube.com/watch?v=FSSDLDhbacc

Do cardio after if you want, although I'd recommend HIIT training on off-lifting days such as hill sprints and never the day before lower body day. If your goal is building strength. If you need to build endurance then do endurance training.

TKhamvongsa

Stretch - Weights then Cardio

Why? You don't want to wear yourself down from Cardio before lifting.

Rocbola

Weights first, or you will tire yourself out on the cardio. It's easier to do cardio after weights, than vice versa.

lozzatao

Thanks for the advice .. I have always done cardio first as a warm up .. I will change routine and see what happens .. Thanks again !

steve0820

I agree with resistance training always first, then cardio afterwards if wanted. As far as warm up, I tend to warm up with the movement itself, with very low resistance or bodyweight, or an exercise that mimics the exercise. No need to go running on a treadmill for 10-15 mins "warm up", before a heavy squat session.

MeanderingMammal

Hey everyone !! So, I have broken both ankles over the past few years and have a 'glass' back .. just got back into the gym, doing a bit of everything ... does it matter if I do weights or cardio first in my workout ??? any ideas or thoughts gratefully accepted .. keep on logging !!!!

Depends on your objectives and what activities that you're doing.

Personally my resistance training is to complement my running and cycling, so my priority is getting in good quality CV sessions and the resistance training is secondary to that. with that in mind I do one of my resistance sessions on its own, and the other after my shortest run of the week, of about 5km.

rml_16

Stretch - Weights then Cardio

Why? You don't want to wear yourself down from Cardio before lifting.

You shouldn't do static stretches with cold muscles. Great way to pull them. If you're going to stretch first, do dynamic stretches (swinging your arms around, for example).

You can do static stretches at the end of the workout or even in the middle.

Phaedra2014

I don't like doing cardio and weights on the same day. It exhausts me and I am unable to give 100% to either activity.

jfauci

Don't think it really matters. I prefer to do cardio first.....then weights.

Galatea_Stone

For you, it definitely matters. With decreased ankle mobility and a bad back, the last thing you want is to increase your risk of injury. Cardio will zap some energy and you want to do weights at as close to 100% as you can.

MeanderingMammal

For you, it definitely matters. With decreased ankle mobility and a bad back, the last thing you want is to increase your risk of injury. Cardio will zap some energy and you want to do weights at as close to 100% as you can.

The counter to that is, if you deplete energy in resistance training form on CV training can suffer.

As someone who has suffered broken ankles myself, and currently running 35-40km per week, form is incredibly important in avoiding injury.

If one is doing cardio at low intensity on a hamster wheel inside a gym then it's less likely to be significant, but that really is dull as hel.

ahamm002

Basically, whichever one you do first will tire you out and decrease your performance on the 2nd half of your workout. Most people do cardio just to lose weight. So it doesn't matter if you do cardio second (in fact you might even burn more fat that way).

However if you're training for a race and want to improve your running speed, then do cardio first. I used to be in the Army and our two mile run speed was very important. So I got into the habit of doing cardio first. When I eventually decreased the cardio I saw some quick gains in strength.

ndj1979

i would say do cardio on your off days from lifting…

if you are really must combine them, then do cardio after lifting.

I would also suggest finding a program and sticking to it. Starting strength, new rules of lifting, 5x5, etc are all great programs….

ndj1979

I agree with resistance training always first, then cardio afterwards if wanted. As far as warm up, I tend to warm up with the movement itself, with very low resistance or bodyweight, or an exercise that mimics the exercise. No need to go running on a treadmill for 10-15 mins "warm up", before a heavy squat session.

agreed.

Gearjammer71

I do an 8 minute warm-up on a stationary bike first, then lift. If it's leg day it's over at that point... I am a wobbly trembling mess afterwards.

Platform_Heels

It depends on your goals and what works for you.

I do my cardio first because 1) right now I am training for a race and 2) if I don't do it first then I won't do it at all.

lozzatao

Thanks one and all .. can't do 'leg days' as following my back injury it is very inflexible .. to the point where I can't keep my back straight doing squats ... so the only leg work work I really do is on the bike !!!

Defo felt the difference in the gym today doing weights first and cardio second !! haha

JoRocka

Weights first, don't waste an ounce of energy on cardio first because you need it to give everything you have to wrecking your muscles.

this. with this being the only exception

I do my cardio first because 1) right now I am training for a race and 2) if I don't do it first then I won't do it at all.

I used to be a # 2 excuse type person- but I got over it LOL- I still struggle with it I get it in when I need to

- but really the priority of training for a race is important and would be a priority.

as far as leg day and not being able to do it- you probably could work with a therapist to improve the conditions- because never doing anything but biking and doing a lot of upper body is not a good position to be in honestly.

Lunges? Split squats?
BB bridge lifts

Azdak

Stretch - Weights then Cardio

Why? You don't want to wear yourself down from Cardio before lifting.

Since most people around here think that cardio is mindless, wimpy exercise, why would it make any difference.

How could a True Bro EVER become "worn down" by something as menial as cardio?

A manly, muscle-wrecker intimidated by a little treadmill?

Strange days, indeed.........

steve0820

Stretch - Weights then Cardio

Why? You don't want to wear yourself down from Cardio before lifting.

Since most people around here think that cardio is mindless, wimpy exercise, why would it make any difference.

How could a True Bro EVER become "worn down" by something as menial as cardio?

A manly, muscle-wrecker intimidated by a little treadmill?

Strange days, indeed.........

Where did people say Cardio was mindless??, must be a different thread i'm reading. I do cardio and also run, but not before I do any heavy lifting. Just like I'm not going to go for a new Squat PR before I go for a run, just not beneficial.

MeanderingMammal

Where did people say Cardio was mindless??

Oh there are plenty of threads containing that sentiment, although I concur not particularly evident here.

Lots of people that fairly thoughtlessly advocate a single mode of training, or indeed a single type of activity, as the ONE TRUE WAY(tm)

steve0820

Where did people say Cardio was mindless??

Oh there are plenty of threads containing that sentiment, although I concur not particularly evident here.

Lots of people that fairly thoughtlessly advocate a single mode of training, or indeed a single type of activity, as the ONE TRUE WAY(tm)

I certainly agree about other threads and seeing that kind of behavior. Just didn't feel like this thread was about that. The comment seemed more like a rant, which is fine, but do it on the threads in question.

90anvv

I always do a 10-15 min warm up, either use the rotating stair machine or row machine. A few times a week after my workout I will do some HIIT on the treadmill or skipping rope. I find that I get a far better workout by getting all my muscles warmed up and my blood flowing. Mind you I am at the gym at 4:45am every morning and need a good warm up. to wake me up.

ditditdee

I usually split up the cardio, use it as a warm up and cool down so to speak. Then I slip the weights in the middle. But really, you have to find what works for you.

This is what I do. 10-15 minute cardio warm-up, stretch, weights, then proper cardio, then a cool-down stretch. Good luck!

jcallejabjj

Weights first then cardio. I start of with a lap at the highest setting on incline for warm up at a medium pace. Then kill it on the rest of the run at 0.0 level on incline.

RunBakeLove

I heard once that you should do the workout you want the most out of first. So I switch it back and forth. Sometimes I run first and then do weights. Sometimes I do weights and then run. Maybe it makes no difference. Idk but this is what I do.