Weight training before or after cardio?

Sheriemae

So should you lift before or after cardio? Some say to do before, others say after. Not sure what to do. Sometimes I'm too tired to lift after but, I've heard that you will bulk up if you do it before. Myth? Not sure. Help would be great! Thanks!

Baroness

I heard that you can lift better and with more concentration when you do it before. So are more likely to have proper form and get the max results...

ESVABelle

Before. The increased circulation associated with cardio decreases the lactic acid build up in the muscles due to the increase in blood flow

raelynnjordan

Lift first. Then cardio.

namrettik

Before. Both activities really wear you out; but, I've noticed lifting makes me tired much later in the day, whereas cardio makes you tired immediately. If you plan on doing both, lift first so you can actually do both.

xraychick77

you can not bulk up or build muscle if you are dieting.

and it doesnt really matter which you do if you are trying to lose weight. if you are specifically trying to build muscle, cut out the cardio completely and eat!

if you are trying to lose fat, it doesnt matter what you do first. although, when you are doing cardio you are depleting glycogen stores for your muscles..so you may find yourself not able to lift to heavy.

its always good to lift when losing weight..as it helps to maintain muscle mass.

ninerbuff

So should you lift before or after cardio? Some say to do before, others say after. Not sure what to do. Sometimes I'm too tired to lift after but, I've heard that you will bulk up if you do it before. Myth? Not sure. Help would be great! Thanks!

MYTH. You don't BULK on calorie deficit. You bulk up on calorie surplus.
Doing cardio before lifting can deplete glycogen stores and doing that would cause catabolism in muscle tissue if more energy is needed to finish your lifting workout. In other words you're breaking down muscle to lift! And losing muscle causes a lower metabolic rate which reduces more effective fat burning at rest.
So lift first.

nokittyno

After, there's a scientific mumbo jumbo thing about it.. I found an article here: http://www.bodybuilding.com/fun/james4.htm

audressw

I read in either a women's or men's health magazine that you should lift after. That is because doing cardio after decreases the results of your weight training, and therefore you have less muscle growth. This will not make you bulky, as long as your lifting lighter weights; it will create lean muscle. The more muscle your body has, the more calories your body burns on a daily basis without added exercise. You also shouldn't do too much cardio before because then you will be too tired to lift weights. Try doing 20 minutes of cardio before lifting, enough to get your heart going and your muscles warmed up. You could also try circuit training. Better yet, since you should only lift around 3 times a week, swith off days doing cardio and weights. For example, Monday, Wednesday, and Friday are weight days and Tuesday, Thursday, and Saturday are cardio days. Then rest on Sunday. Look your question up online using reliable sources to verify what I just wrote, but I'm fairly sure it is accurate.

yeabby

So should you lift before or after cardio? Some say to do before, others say after. Not sure what to do. Sometimes I'm too tired to lift after but, I've heard that you will bulk up if you do it before. Myth? Not sure. Help would be great! Thanks!

MYTH. You don't BULK on calorie deficit. You bulk up on calorie surplus.
Doing cardio before lifting can deplete glycogen stores and doing that would cause catabolism in muscle tissue if more energy is needed to finish your lifting workout. In other words you're breaking down muscle to lift! And losing muscle causes a lower metabolic rate which reduces more effective fat burning at rest.
So lift first.

This is all correct. Another reason I've found is if you lift first you are really able to focus on form (which is very important) and do each activity correctly. If you do cardio first your muscles are fatigued and you may not be able to be as focused. By lifting first you are reducing the risk of injury.

aippolito1

BEFORE.

ninerbuff

I read in either a women's or men's health magazine that you should lift after. That is because doing cardio after decreases the results of your weight training, and therefore you have less muscle growth. This will not make you bulky, as long as your lifting lighter weights; it will create lean muscle. The more muscle your body has, the more calories your body burns on a daily basis without added exercise. You also shouldn't do too much cardio before because then you will be too tired to lift weights. Try doing 20 minutes of cardio before lifting, enough to get your heart going and your muscles warmed up. You could also try circuit training. Better yet, since you should only lift around 3 times a week, swith off days doing cardio and weights. For example, Monday, Wednesday, and Friday are weight days and Tuesday, Thursday, and Saturday are cardio days. Then rest on Sunday. Look your question up online using reliable sources to verify what I just wrote, but I'm fairly sure it is accurate.

Muscle can't be created with light weights. Muscle grows doing to things to it: overload and supplying nutrition. It's also almost impossible to build muscle on calorie deficit.
And like I stated above, reduced glycogen stores will cause the body to sap energy from somewhere else if it needs it. Easiest way to do that for the liver is to break muscle down to amino acids for use.
Also, you CAN lift everyday, just not the same muscles. Training one body part per day is VERY common in lifting.
Lift first. Save your lean muscle.

Sheriemae

Thank you all so much! I'm going to go with lift before. I'm starting ChaLean Extreme next week....well hopefully, as long as it comes this week.

Azdak

For about 98% of the population, it makes no difference. If you think about this topic for 30 seconds--you've spent about 25 seconds too many thinking about it.

marie_2454

I read in either a women's or men's health magazine that you should lift after. That is because doing cardio after decreases the results of your weight training, and therefore you have less muscle growth. This will not make you bulky, as long as your lifting lighter weights; it will create lean muscle. The more muscle your body has, the more calories your body burns on a daily basis without added exercise. You also shouldn't do too much cardio before because then you will be too tired to lift weights. Try doing 20 minutes of cardio before lifting, enough to get your heart going and your muscles warmed up. You could also try circuit training. Better yet, since you should only lift around 3 times a week, swith off days doing cardio and weights. For example, Monday, Wednesday, and Friday are weight days and Tuesday, Thursday, and Saturday are cardio days. Then rest on Sunday. Look your question up online using reliable sources to verify what I just wrote, but I'm fairly sure it is accurate.

Muscle can't be created with light weights. Muscle grows doing to things to it: overload and supplying nutrition. It's also almost impossible to build muscle on calorie deficit.
And like I stated above, reduced glycogen stores will cause the body to sap energy from somewhere else if it needs it. Easiest way to do that for the liver is to break muscle down to amino acids for use.
Also, you CAN lift everyday, just not the same muscles. Training one body part per day is VERY common in lifting.
Lift first. Save your lean muscle.

I completely agree with this and say lift first. Also, as a woman, you're not going to bulk up regardless of when and how much you lift, especially if you're eating reduced calories. (Most) women just aren't built for putting on crazy muscle mass like men. Obviously there are some women who do bulk up, i.e. female body builders, but they do that by training hardcore, supplementing, and most importantly on purpose. Lift heavy and don't worry about bulking up.

ninerbuff

I completely agree with this and say lift first. Also, as a woman, you're not going to bulk up regardless of when and how much you lift, especially if you're eating reduced calories. (Most) women just aren't built for putting on crazy muscle mass like men. Obviously there are some women who do bulk up, i.e. female body builders, but they do that by training hardcore, supplementing, and most importantly on purpose. Lift heavy and don't worry about bulking up.

The "enhancement drugs" also play a big part.

Egger29

For about 98% of the population, it makes no difference. If you think about this topic for 30 seconds--you've spent about 25 seconds too many thinking about it.

Best answer ever!

Azdak

I read in either a women's or men's health magazine that you should lift after. That is because doing cardio after decreases the results of your weight training, and therefore you have less muscle growth. This will not make you bulky, as long as your lifting lighter weights; it will create lean muscle. The more muscle your body has, the more calories your body burns on a daily basis without added exercise. You also shouldn't do too much cardio before because then you will be too tired to lift weights. Try doing 20 minutes of cardio before lifting, enough to get your heart going and your muscles warmed up. You could also try circuit training. Better yet, since you should only lift around 3 times a week, swith off days doing cardio and weights. For example, Monday, Wednesday, and Friday are weight days and Tuesday, Thursday, and Saturday are cardio days. Then rest on Sunday. Look your question up online using reliable sources to verify what I just wrote, but I'm fairly sure it is accurate.

Muscle can't be created with light weights. Muscle grows doing to things to it: overload and supplying nutrition. It's also almost impossible to build muscle on calorie deficit.
And like I stated above, reduced glycogen stores will cause the body to sap energy from somewhere else if it needs it. Easiest way to do that for the liver is to break muscle down to amino acids for use.
Also, you CAN lift everyday, just not the same muscles. Training one body part per day is VERY common in lifting.
Lift first. Save your lean muscle.

I

I'm sorry, but I think this is one area where there is a huge disconnect between hypothesis, hyperbole, and reality. Very few recreational lifters are ever going to be in danger of reducing glycogen stores during a single workout to make any appreciable difference--I would wager that for the average MFP weight loss member, it is near unthinkable.

Doing cardio and lifting heavy are not mutually exclusive. IMO, there are a lot more people out there who risk overtraining from pounding themselves into the ground every workout then will ever be at risk of losing even1 gram of muscle mass from doing too much cardio.

DarcieC2389

I don't think it matters. Just need to watch out not to overwork the same muscles and it is recommended not to do weight training more than 2 or 3 times a week to give your body time to recover.

mideon_696

yeah too much thinking about it going on here.

its all about adaptation. do what keeps you motivated. you're body will adjust.

aippolito1

I always feel better if I lift before but that's just me. I do think it's up to you and just find what works for you. Obviously if you're strength training HARD, you don't want to run afterwards. I can't 'cause my thighs get way too sore to run right afterwards so I try to do a low impact cardio exercise afterwards such as walking, the elliptical, crossramp, etc.

kochany

Its funny that some ppl don't know jack about exercising and yet they "voice" their opinion.

hbunting86

I vary it - mainly to keep my interest! I get bored if I follow exactly the same routine, and as mentioned before I don't think it matters *so* much, particularly being female and not really wanting to build huge muscles. I think the important thing is that you DO lift - as many people think exercise starts and ends with cardio...

Just my 2 pence worth!

H

Hollie_downunder

i was once told by a personal trainer:

warm up with 5 mins cardio - then weight training - then cardio - then stretches

mideon_696

warm up, train, then cool down. is what i do.

i do my proper cardio, like intervals, and conditioning circuits on "off" days...

trud72

For about 98% of the population, it makes no difference. If you think about this topic for 30 seconds--you've spent about 25 seconds too many thinking about it.

good call!

more people like this yayx :drinker: (non alcaholic)lol

JeninBelgium

i was once told by a personal trainer:

warm up with 5 mins cardio - then weight training - then cardio - then stretches

me too though my personal trainer said 5-10 minutes warm up for me- but I am slow to limber - have some injury issues
I find, for me personally, that if I do cardio first I am often too tired to do the strength training with good form and I often find a lot of other excuses to skip the strength training- so I do it either first or in a circuit form with cardio just to be sure I get it done!

good luck!

zeeeb

during!!! ha ha

i bet this has really clarified this for the Original Poster.

I usually do cardio before and weights after

but when i do PT sessions she does both in quick succession, so that i never really catch my breath, and just when i feel like i have caught my breath during some weights, she throws in some sprints or boxing or something to bring my heartrate back up. so i guess she does Interval Training?!*

NikkisNewStart

warm up, train, then cool down. is what i do.

i do my proper cardio, like intervals, and conditioning circuits on "off" days...

This is exactly what I do! I have 4 days of lifting (warm up, train, cool down), 1 day of dedicated cardio, and 2 days rest.

seyran

I had my first session with my personal trainer and he made me do cardio first (because my main goal is loosing fat) than pilates than cardio and than a long stretching. But some other day he can make me start with warming up for 10 minutes and than weights and than cardio and stretching. And anyway he says never to more that 45 minutes of cardio.

jagoochie

weights before cardio