weight lifting first of cardio first?

Starlage

Anyone know for sure which is better to do first- weight lifting or cardio? I tend to do weights after cardio as a cool down-ish kinda thing. I recently read on a previous topic that you can log weights under the cardio section as "strength training"- had no idea! I was so frusterated that it wasn't counting calories burned during lifting- I'll definitely be doing that now! Also learned that you can enter stretching under cardio. I love the message boards ) makes MFP complete!:happy:

pyro13g

Anyone know for sure which is better to do first- weight lifting or cardio? I tend to do weights after cardio as a cool down-ish kinda thing. I recently read on a previous topic that you can log weights under the cardio section as "strength training"- had no idea! I was so frusterated that it wasn't counting calories burned during lifting- I'll definitely be doing that now! Also learned that you can enter stretching under cardio. I love the message boards ) makes MFP complete!:happy:

Weights first. Max energy and strength to get the intensity needed to trigger growth and build strength. You don't even need cardio afterwords if you do it circuit style with as little rest as possible between exercises.

mmtiernan

Weights should be first, otherwise you are trying to lift on already fatigued muscles and may compromise your form and/or you won't be able to lift at your max capacity so you won't get the full benefit from your workout.

Newfiedan

wrong answer, both is the answer in the form of metabolic resistance training, research it and hate me when your sore.

tmaksparkie

5-10min cardio warm up then weight then cardio. Otherwise you just used up all your strength in cardio. That is what I do 3x a week for the last 10 weeks and boy for a lady did I build some guns(biceps) even one of my guy friends said man take my wife with you to the gym, LOL that was a good one.

bjshields

Well, not to be a rabble-rouser here, BUT . . . I do my cardio first and then weights; when I start out with weights first, I tend to pull muscles. It may just be me, but if I'm not seriously warmed up (at least 15 minutes for me), my muscles are cold and I get injured. I am a big believer, like the first guy said, however, in doing circuit weight training so it's both cardio and strength training at the same time. I love workouts where I do one weights exercise (like flyes for chest) for a minute, then go on to biceps for a minute, etc. That gets my blood pumping. Best of luck to you.

MistyMtnMan

Weights first, always weights first. Always make sure you warm up and stretch but you will have way more energy to lift weights before you do cardio. You'll be too burned out to lift effectively.

naesue

They say for weight loss that you should do your weight training first because it uses up your stored carbohydrates and then when you get on your cardio machine all you have left is your excess fat to burn. But if you don't need to lose weight then I guess it depends on how you feel.

heatherzotigh

Weights first hands down! You want to do weights first because that will use up all you're immediate energy, which is what you need to build muscle, that way when you do your cardio, you only have stored energy (fat!) left, so you target you fat cells when you do cardio last. Doing cardio first thing in the morning-on an empty stomach-is optimal, you burn like 3 times the amount of fat, then you eat rest and do your weights later in the day... but if that can't work into your schedule (as is for most people) and you can't do your cardio first thing in the morning, doing your weights first, then cardio, is the optimal choice...

kellykaye_xo

I have a heart rate monitor so I can see my actual calories burned during a workout. I find I burn more calories during my weight lifting if I do cardio first. The higher the heartrate the more cals you burn. Depends on your goal (burning the most cals or just toning up). You can also mix it up by doing cardio for a few mins in between weights to burn more fat by getting your heartrate up. There's a class at my gym called "power hour" that does this. Blends cardio/toning for maximum calorie burning.

PamDW

I think for me personally it is circuits... I do a 10 minute cardio and then hit legs, arms and abs, then cardio, legs arms and abs.... etc... I save the less strenuous weight work for the end so I have less risk of injury.

SHBoss1673

Anyone know for sure which is better to do first- weight lifting or cardio? I tend to do weights after cardio as a cool down-ish kinda thing. I recently read on a previous topic that you can log weights under the cardio section as "strength training"- had no idea! I was so frusterated that it wasn't counting calories burned during lifting- I'll definitely be doing that now! Also learned that you can enter stretching under cardio. I love the message boards ) makes MFP complete!:happy:

Weights first. Max energy and strength to get the intensity needed to trigger growth and build strength. You don't even need cardio afterwords if you do it circuit style with as little rest as possible between exercises.

agree, 100%; in fact, I try to dissuade my clients from doing aerobic and anaerobic training on the same day (or at least within a few hours of each other) as the hormone counteraction can diminish the effects of both. I have a great article from Jade Teta on this from an OnFitness from about a year ago, I'll have to dig it up, it cited all the research on it and everything. Man I wish I was better organized!

stephanielynn76

For me, weights first. I lift heavy so I don't want to wear myself out with cardio before pumping iron I also don't like to get on all the weight training equipment full of sweat... yuck!

SHBoss1673

Well, not to be a rabble-rouser here, BUT . . . I do my cardio first and then weights; when I start out with weights first, I tend to pull muscles. It may just be me, but if I'm not seriously warmed up (at least 15 minutes for me), my muscles are cold and I get injured. I am a big believer, like the first guy said, however, in doing circuit weight training so it's both cardio and strength training at the same time. I love workouts where I do one weights exercise (like flyes for chest) for a minute, then go on to biceps for a minute, etc. That gets my blood pumping. Best of luck to you.

you should warm up before doing either. at least 10 minutes of active stretching and light cardio, whether you are weight training or doing cardio. the same goes for cooldown.

MeliciousMelis

Weights first, then cardio!!

pyro13g

They say for weight loss that you should do your weight training first because it uses up your stored carbohydrates and then when you get on your cardio machine all you have left is your excess fat to burn. But if you don't need to lose weight then I guess it depends on how you feel.

You would be burning muscle, not stored fat. Intense strength training is what let's you recover the muscle turnover.

sdereski

Thank you for this info because I have been wondering this exact thing. I do a lot of running and find that if I run after I do weights, my muscles are so fatigued I can't run, so was doing cardio first, then weights. Hmmm, will definitely have to change things up.


@stephanielynne76 - we are the same height and I want to be where you are (your weight and size is a dream!). Did you use a personal trainer? I really, really want to start lifting more as I need to lose inches and create more definition. How / where does one begin?

StacLegg

I never realized how much I could sweat lifting weights!!!
I love circuit training!

Goal_Seeker_1988

I read somewhere on the internet cardio first if you are tryin to lose the weight and weights first if you are tryin to tone. I've always done weights first thou. Either way you are still burning fat, bc weights reshape the muscle and cardio burns the fat. But I'd stick with wieghts first you need lots more energy to focus on proper form for them.

Shawnalee0703

weights first, because tyo get the best out of your strength training workout it is best to have all the energy possible. Cardio can deplete your energy before even getting to strength training, which causes it to be not as effective and not as progressive.

i also 100% second the circuit training vote! Very effective! If I have time I will also put in a moderate to intense short cardio session afterwards, but again circuits all the way! :-D

DaddyMantz

Depends on your goals. If your weight training is really intense and you are trying to gain muscle, you should do weights first.

If your goal is pure weight loss and your lifting is not intense and progressive then I don't think the order matters as much.

CelticWarrior

This was a question I was asking myself few months ago and you be surprised the answers I found..............


If your lifting weights to gain mass, then your gonna wanna do cardio on the days your not weight training and you want to speed walk not run or jog because it breaks down the muscle, for about 45 minutes a session.

Have you ever seen built marathon runners ? running always breaks down your muscle.

If your weight training just to burn fat ,you still would wanna do weight training first because your recovery will be quick and you will still have energy to burn to jog.

stephanielynn76

@stephanielynne76 - we are the same height and I want to be where you are (your weight and size is a dream!). Did you use a personal trainer? I really, really want to start lifting more as I need to lose inches and create more definition. How / where does one begin?

Sorry I just saw this... thanks! No I didn't use a personal trainer. My husband taught me all about weight training back when we were dating and I've been doing it ever since. We've been married 10 years now so it was a long time ago. The muscle I have wasn't built during the time I've been on MFP, it's been there for years but just covered in fat. It wasn't until I started counting calories that it was actually visible! If you don't know where to begin I would say a personal trainer is a great place to start. Make sure you are instructed about each exercise thoroughly... know which muscle group you are training and the proper form. I would even suggest looking at a diagram of the muscles of the body so that you can see what it all looks like and get familiar with the terminology (I already had this part down from anatomy class in nursing school). Have them organize it for you into a schedule for you to follow. You may even want to write it all down when you first start so that you can remember. I worked out with my husband for a few years until we got on completely different schedules. I've been on my own now since we had our first kid (he is now 7 years old). Back when I was training with him we took one exercise at a time and did 3 sets of it before moving on to the next. Now I do things differently. I do everything as a circuit. I started this because it saves time (I was now paying nursery fees while working out) and because it burns more calories. I pick out which muscle groups I'm going to work that day and which machines/exercises I'm going to use. I circulate through them one after the other with very little break. If someone is on the machine I want I skip it and return to it after. I lift as heavy as I can manage and still have good form. I don't have a spot so I do end up using a lot of machines verses free weights in order to be safe (a heavy dumb bell to the face wouldn't be good). I hope that helps!

sdereski

This was a question I was asking myself few months ago and you be surprised the answers I found..............


If your lifting weights to gain mass, then your gonna wanna do cardio on the days your not weight training and you want to speed walk not run or jog because it breaks down the muscle, for about 45 minutes a session.

Have you ever seen built marathon runners ? running always breaks down your muscle.

If your weight training just to burn fat ,you still would wanna do weight training first because your recovery will be quick and you will still have energy to burn to jog.

I am a marathon runner (am currently training for Boston) but am a heavier runner. I want to lose some weight, but I also feel that strength training is imperative - it helps with speed and stamina. So, I guess the right answer for me is weights first, then jog.

Stephanielynne - thank you for the info. I saw an amazing book with such detailed pictures of each muscle and am going to purchase it. I really think that will help. There are no personal trainers here, but my son is a Human Kinetics major, and used to lift regularly, so am sure he can design something for me. Knowing the muscle groups I want to target is key, and I know that book will help.

TrainingWithTonya

Short answer: Weights first then cardio.

Long answer: You train based on the energy system you are using. There are three energy systems: ATP-CP, Anaerobic Glycolysis, and Aerobic Glycolysis (also known as the Oxidative System or the Krebs Cycle). The ATP-CP system uses creatine phosphate and stored ATP in the muscles for quick bursts of energy, lasting no more then 30 seconds. This is the system that is used for say a 40-yard dash or max lifts. Anaerobic Glycolysis uses glycogen or blood glucose for the fuel and supplies energy for activities lasting up to 3 minutes. Most lifting exercises fall in this catagory. Aerobic Glycolysis uses a combination of glycogen or glucose and fat for fuel for longer cardio activities. Aerobic glycolysis requires a by product of glucose or glycogen breakdown in order to be able to burn the fat. If there isn't enough glycogen usage from either the aerobic or anaerobic systems to provide the pyruvate needed, then the body will have to turn to muscle breakdown to convert the protein into glycogen to be burned and provide that pyruvate so that fat can be burned. This is why people who do a lot of long cardio lose muscle as well as fat. Weight training not only helps prevent the muscle usage by sending neurological signals to the brain that the muscle needs to be saved and strengthened, it also provides that pyruvate from anaerobic glycolysis so that fat burning can occur. Replenishment of the ATP-CP system occurs in about 8 minutes. So, high intensity spurts of activity can be repeated throughout the workout every 8 minutes without loss of power. If they are done closer together then that, you may notice a loss of ability to perform to your max. Glycogen replenishment depends on the intake of carbs after a workout. 0.7 to 3 grams per kilogram of body weight is recommended within 2 hours after exercise. If you are going to do an extra long cardio workout, like a marathon, it is suggested that you replenish glycogen with carb intake during the activity so that you don't have to break down muscle. Protein should be replenished based on what activity you are doing. If you are just weight training, 1 to 1.5 grams per kilogram of body weight per day of protein ingestion are recommended to help repair and rebuild the muscles from the cellular damage caused by lifting. If you are doing long aerobic exercise, up to 2 grams per kilogram of body weight are recommended so that you can help decrease the loss of muscle from the activity. Replenishment of glycogen and protein will take a little while, so you can't really refill the stores while you are working out, but you can provide the carbs to keep from going into as much protein while exercising, but you still need to replenish after the exercise too, especially since you can't replenish protein at all during exercise.

So, now that I've explained the reasoning why, here's what I recommend to my clients, in this order:

Warm up--at least 5 minutes, up to 15 minutes depending on the client. People with asthma and other issues need longer warm ups. Some people, even without medical reasons, need longer warm ups. Warm ups are dynamic total body movement through as full a range of motion as possible to prepare the body for what is to come. This can be dynamic stretching, but it should be similar to the exercise you are about to do. If you are doing heavy weight training (70%+ of one rep max), then you should do a warm up set of each specific exercise too with about 30% of your 1RM.

Weight Training--Broken down by muscle group so that they can weight train a different muscle group the next day. This can be done by Upper Body/Lower Body or Muscle Pairs or Individual Muscles depending on the goals of the client. For clients who are focused on fat burning from their workouts, this will only take 20-30 minutes. For clients who are focused on muscle building, it may take up to an hour or two.

Cardio--If we're focusing on muscle building, we may skip cardio completely and do only a short cardio session on another day. If we're focusing on fat burning, then cardio is the longest part of the workout, lasting from 30 minutes to an hour. We may do sprints or intervals or steady state depending on the way they feel that day and what the goal of the workout is. Heart rate during cardio is dependent on the client (IE: hypertensive patients have to maintain a lower heart rate while training) and the goal of the workout (Heart strengthening is 80+% of max heart rate and fat burning is closer to 70% of max heart rate, again, these are depending on the ability of the client and their medical condition.)

Cool-Down--Generally an extra 5-10 minutes of their cardio at a lower intensity to bring the heart rate down slowly.

Stretch--Static stretching or partner assisted PNF stretching for at least 10 minutes. This activates the Golgi tendon organ and muscle spindles to stimulate the shuttling of nutrients to the muscles for repair and replenishment of required nutrients. Because of that, it helps decrease DOMS (delayed onset muscle soreness) and prevents the decrease in range of motion ability that you see in some body builders. It has also been shown to decrease the risk of injury from future workouts or falls because it keeps the range of motion up so that the body isn't as traumatized by those workouts or falls.

So, now that I've rambled for EVER, LOL, I'll apologize for giving you more information then you probably ever wanted. I tend to get excited about training though, and can't keep my mouth (or in this case fingers) from going on and on and on. :laugh:

SHBoss1673

Short answer: Weights first then cardio.

Long answer: You train based on the energy system you are using. There are three energy systems: ATP-CP, Anaerobic Glycolysis, and Aerobic Glycolysis (also known as the Oxidative System or the Krebs Cycle). The ATP-CP system uses creatine phosphate and stored ATP in the muscles for quick bursts of energy, lasting no more then 30 seconds. This is the system that is used for say a 40-yard dash or max lifts. Anaerobic Glycolysis uses glycogen or blood glucose for the fuel and supplies energy for activities lasting up to 3 minutes. Most lifting exercises fall in this catagory. Aerobic Glycolysis uses a combination of glycogen or glucose and fat for fuel for longer cardio activities. Aerobic glycolysis requires a by product of glucose or glycogen breakdown in order to be able to burn the fat. If there isn't enough glycogen usage from either the aerobic or anaerobic systems to provide the pyruvate needed, then the body will have to turn to muscle breakdown to convert the protein into glycogen to be burned and provide that pyruvate so that fat can be burned. This is why people who do a lot of long cardio lose muscle as well as fat. Weight training not only helps prevent the muscle usage by sending neurological signals to the brain that the muscle needs to be saved and strengthened, it also provides that pyruvate from anaerobic glycolysis so that fat burning can occur. Replenishment of the ATP-CP system occurs in about 8 minutes. So, high intensity spurts of activity can be repeated throughout the workout every 8 minutes without loss of power. If they are done closer together then that, you may notice a loss of ability to perform to your max. Glycogen replenishment depends on the intake of carbs after a workout. 0.7 to 3 grams per kilogram of body weight is recommended within 2 hours after exercise. If you are going to do an extra long cardio workout, like a marathon, it is suggested that you replenish glycogen with carb intake during the activity so that you don't have to break down muscle. Protein should be replenished based on what activity you are doing. If you are just weight training, 1 to 1.5 grams per kilogram of body weight per day of protein ingestion are recommended to help repair and rebuild the muscles from the cellular damage caused by lifting. If you are doing long aerobic exercise, up to 2 grams per kilogram of body weight are recommended so that you can help decrease the loss of muscle from the activity. Replenishment of glycogen and protein will take a little while, so you can't really refill the stores while you are working out, but you can provide the carbs to keep from going into as much protein while exercising, but you still need to replenish after the exercise too, especially since you can't replenish protein at all during exercise.

So, now that I've explained the reasoning why, here's what I recommend to my clients, in this order:

Warm up--at least 5 minutes, up to 15 minutes depending on the client. People with asthma and other issues need longer warm ups. Some people, even without medical reasons, need longer warm ups. Warm ups are dynamic total body movement through as full a range of motion as possible to prepare the body for what is to come. This can be dynamic stretching, but it should be similar to the exercise you are about to do. If you are doing heavy weight training (70%+ of one rep max), then you should do a warm up set of each specific exercise too with about 30% of your 1RM.

Weight Training--Broken down by muscle group so that they can weight train a different muscle group the next day. This can be done by Upper Body/Lower Body or Muscle Pairs or Individual Muscles depending on the goals of the client. For clients who are focused on fat burning from their workouts, this will only take 20-30 minutes. For clients who are focused on muscle building, it may take up to an hour or two.

Cardio--If we're focusing on muscle building, we may skip cardio completely and do only a short cardio session on another day. If we're focusing on fat burning, then cardio is the longest part of the workout, lasting from 30 minutes to an hour. We may do sprints or intervals or steady state depending on the way they feel that day and what the goal of the workout is. Heart rate during cardio is dependent on the client (IE: hypertensive patients have to maintain a lower heart rate while training) and the goal of the workout (Heart strengthening is 80+% of max heart rate and fat burning is closer to 70% of max heart rate, again, these are depending on the ability of the client and their medical condition.)

Cool-Down--Generally an extra 5-10 minutes of their cardio at a lower intensity to bring the heart rate down slowly.

Stretch--Static stretching or partner assisted PNF stretching for at least 10 minutes. This activates the Golgi tendon organ and muscle spindles to stimulate the shuttling of nutrients to the muscles for repair and replenishment of required nutrients. Because of that, it helps decrease DOMS (delayed onset muscle soreness) and prevents the decrease in range of motion ability that you see in some body builders. It has also been shown to decrease the risk of injury from future workouts or falls because it keeps the range of motion up so that the body isn't as traumatized by those workouts or falls.

So, now that I've rambled for EVER, LOL, I'll apologize for giving you more information then you probably ever wanted. I tend to get excited about training though, and can't keep my mouth (or in this case fingers) from going on and on and on. :laugh:

Tonya, this is an awesome, if technical description. Thank you.

pyroxian

Wow. Lots of great info there Tonya - I for one thank you for taking the time to post it.

koosdel

It depends entirely on your goals, and abilities.

If your intentions are mostly weight loss, and you lift light weights (less than 50% body weight) I see no problem doing cardio first.
If you lift moderate to heavy weights, then definitely cardio last.

C_Bran

Agree with Tonya's posting..........


I'll add my workout and my reasons... (2 or 3 days a week)

Warm-up (Walk or Stationary Bike) 5 - 15 mins (just depends on how I feel)
Weight Lifting (I do a 5 x 5 workout {5 reps in 5 sets} with 45sec rest between sets) I do roughly 4 exercises
20 min HIIT (to help realease fat cells)
30 min Walk (to burn fat cells)

This is what works for me.

On off days I take it easy and try to get a minimum 30 minute walk.

FrodoB

Short answer: Weights first then cardio.

Long answer: You train based on the energy system you are using. ....

That was the best explanation I've ever read. Thanks!

BrownEyedG1rl

I ALWAYS do my weights first! Definitely count those calories burned too!