Weights or Cardio first

KiyaK

What do you think and why? Just trying to figure out the most efficient way to structure my workouts

iKristine

weight always first.

You get an afterburn from weights for up to 48 hours. This is the best time to cardio.

Plus the acid that releases when weight training can get cleared faster by doing cardio after. In fact I don't think you'll find any credible sources that suggest different.

aquarianpixi

I've always been told cardio first. That way your muscles are getting plenty of blood to them and can work more efficiently.

Edit: by cardio first I mean a light cardio. Like jumping jacks after your stretches, or 10 mins on the treadmill.

erickirb

typically weights first for a couple reasons
1. It is hard to keep proper form on weights if tired from cardio (improper form can lead to injury)
2. you will not lift as much or as many reps as well (if you lift less than your muscles are capable of your progress will be much slower)
3. you burn some of your glycogen stores during the strength training so when you get on the cardio you are burning fat for a longer portion of your cardio then if you did it first.

But, if your goal is to run a marathon, or a certain race, it is best to train for that first. So if you have a 10K coming up I would do cardio first followed by weights, but if you are not training for anything in particular then weights first.

erickirb

I've always been told cardio first. That way your muscles are getting plenty of blood to them and can work more efficiently.

This is usually pushed as a warm up 5-10 minutes, then weights, then if you want to cardio after that.

GorillaNJ

Pick one and do it to your fullest. After a good strength training there is no way my muscles could physically handle any sort of cardio workout. Forcing yourself to do so, actually will hinder your body from a full recovery.

jakejacobsen

weights first allways,

my reasons
you want to be 100% for weights, you don't want a injury
you don't want to be all sweaty from cardio on the weight floor

TWrecks1968

I've always been told cardio first. That way your muscles are getting plenty of blood to them and can work more efficiently.

This is usually pushed as a warm up 5-10 minutes, then weights, then if you want to cardio after that.

This is what I have also read from several different sources. I always just alternate days, weights three times a week, with different muscle groups each day, with a hard cardio day in between.

engineman312

cardio warm up, 5-10 minutes, the weights, then cardio.

margiemommy

i do cardio frist to lose the fat then i will do weights to tone up but if u do to much weights u will end up toning muscle under the fat

iKristine

I've always been told cardio first. That way your muscles are getting plenty of blood to them and can work more efficiently.

This is true. But not your entire cardio.

A work up is like 5-10 minutes walking, light jog.

ninerbuff

I've always been told cardio first. That way your muscles are getting plenty of blood to them and can work more efficiently.

While you'll get blood to them, you'll also be using glycogen which is more IMPORTANT for weight lifting than cardio. Lack of sufficient energy for weight lifting will usually break muscle down into amino acids for energy. That means losing lean muscle and lower resting metabolic rate.

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atag2011

It really depends on what your goals are. Do you want to lose fat? Cardio first. Do you want to gain muscle? Strength first. Whatever you want to get the most out of during your workout, do first.

jamie1888

typically weights first for a couple reasons
1. It is hard to keep proper form on weights if tired from cardio (improper form can lead to injury)
2. you will not lift as much or as many reps as well (if you lift less than your muscles are capable of your progress will be much slower)
3. you burn some of your glycogen stores during the strength training so when you get on the cardio you are burning fat for a longer portion of your cardio then if you did it first.

But, if your goal is to run a marathon, or a certain race, it is best to train for that first. So if you have a 10K coming up I would do cardio first followed by weights, but if you are not training for anything in particular then weights first.

^ this!

rml_16

What do you think and why? Just trying to figure out the most efficient way to structure my workouts

A trainer friend (who is one of the few trainers I've met who actually seems to know what he's talking about and is up on the most recent research) says weights first.

I do it in whichever order I need to based on time constraints.

robinogue

I was told to do weight first (to build the muscle) then cardio (to burn it off)....

ninerbuff

i do cardio frist to lose the fat then i will do weights to tone up but if u do to much weights u will end up toning muscle under the fat

Cardio first doesn't "lose the fat", it burns through glycogen first. And there's nothing wrong with "toning up" the muscle under the fat.


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ninerbuff

It really depends on what your goals are. Do you want to lose fat? Cardio first. Do you want to gain muscle? Strength first. Whatever you want to get the most out of during your workout, do first.

Can't gain muscle on a calorie deficit. And you lose more fat with a higher RMR which weight lifting will raise where steady state cardio doesn't.


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BerryH

It depends. If you have goals other than weight loss, do what you're training for first while your muscles are fresh. For example, I'm training for a running race, so I'd do my run first and if I wanted to do both in the same session I'd do weights afterwards. If you're trying to build muscle, list first and lift heavy. If you don't want to compromise the quality of either, keep them in separate sessions so you can do both to your best capability.

twidiker

Weights then cardio. Just like 90% of the replies said. Plus, the cardio (aerobic exercise) will burn the lactic acid (which causes muscle soreness) that you created from doing the weight training (anaerobic exercise.) I was in the best shape of my life when my schedule allowed me the time to stack the two...lift for an hour and then do cardio for 30-45 minutes. You will get ripped!

LeanMeanFitnessMachine

Cardio, cardio, cardio! Even if its just a 5-10 minute warm up jog. Cardio warms up your muscles and makes them more plyable/looser for strength training. Having loose muscles help prevent injury from heavy weight lifting.

tmtrack

Well I was told that you should warm up first with a little bit a cardio to get your heart rate up. then do your weights. Then do the rest of your cardio. I have done it both ways and have not seen a difference in either way though:ohwell: :

Crystals422

cardio warm up, 5-10 minutes, the weights, then cardio.

This. I have had two trainers at my gym tell me this.

ninerbuff

While doing a lite bout of 5-10 minutes of cardio can warm up the body, IMO dynamic stretching is a much better way to warm up the muscles for weight lifting than walking on a treadmill or elliptical. This way you warm up the back, shoulders, chest and arms too.


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engineman312

I've always been told cardio first. That way your muscles are getting plenty of blood to them and can work more efficiently.

While you'll get blood to them, you'll also be using glycogen which is more IMPORTANT for weight lifting than cardio. Lack of sufficient energy for weight lifting will usually break muscle down into amino acids for energy. That means losing lean muscle and lower resting metabolic rate.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

i'm a little confused. you don't want to burn through the glycogen before strength training? so a lifting session should just be dynamic stretching, a light 5 minutes warm up, and then lift, and then cardio?

rustyrn

Your work out should be spread out over several days not just in one sitting. Warm up 5-10 then hit the weights and then 10-20 minutes of vigorous cardio. you should only be in the gym an 60-75 minutes. No breaks between sets and go straight from weights to cardio. that is for weight days
for cardio days it is the opposite warm up with some light calisthenics then hit the cardio hard for 30 minutes alternating from normal to high intensity and back in short intervals. like HIIT programs

em9371

i have always done cardio first, thats what I was shown at a gym years ago and I have stuck with it, I can only get to the gym 4x per week so really need to do both each time. I will try doing my weights first my next trip to the gym and see if I can lift more!

kyle4jem

I was advised to do strength training before cardio.

I cycle to the gym, do my strength program for 60mins... high reps, lowish weights... then I swim for about another 60mins and cycle home. I do that about twice a week... otherwise I just cycle to the gym and swim for an hour or so.

But it's what suits you best. I'm not going to lift heavy weights and have no intention of killing myself (my knees/ankles) on a treadmill. :smokin:

KiyaK

Thanks everyone for all the replies! Really helped me a lot