Lift first, do cardio second

nikkiv16

"Exercisers who pumped iron 20 minutes before cycling melted more fat than those who didn't lift or those who waited longer between lifting and doing cardio. So move right from the hand weights to that bike or treadmill."

I read this article on boosting your metabolism. What are your thoughts or experence with the above statement?

amybg1

I prefer to do cardio first and weights after. Cardio is my warm-up followed by core work, though I do weights ata high enough intensity to keep my heart rate up. Afterwards I tend to have a good stretch/foam roll session at the gym and will follow-up at home if needed.

I've found this to work better for me unless you are doing very light cardio as all depending on your intensity you will use up your fuel stores at varying levels and so weights may be affected all depending on how easy or hard you went and what kind of cardio exercise you did.

I've also heard/read in another "article" that doing cardio after weights is counter-productive will burn muscle. So really, do whatever works for you because teh way i see it - it could work both ways

jennaworksout

its true, weights first, then cardio, muscle burns more calories , def boosting metabolism, just learned this myself about a month ago. I was doing the opposite, ok to warm up before for like 5 minutes, but do majority of cardio after your strength training.

nikkiv16

Thanks for responding! There is so much conflicting info out there. Just thought I would put some feelers out there and see what was working for others.

jimmie65

I think you should ignore science and this article because amybg1 prefers to do cardio first.

GaiaGirl1992

I do cardio before and after weights as a way to warm up and stretch. This is interesting

CoraGregoryCPA

I just posted this in another thread: Running before strength training burns more calories from my experience.

I realized today that if I run 1 mile before strength training then I burn 568 calories (total workout time=1hr and 15 mins), instead of running 1 mile after strength training and burning 379 calories (total workout time=1hr and 15 mins).

According to my heart rate monitor, if I run before strength training it keeps my heart rate up slightly higher than not running before hand creating more calorie burn

YoungDoc2B

I just posted this in another thread: Running before strength training burns more calories from my experience.

I realized today that if I run 1 mile before strength training then I burn 568 calories (total workout time=1hr and 15 mins), instead of running 1 mile after strength training and burning 379 calories (total workout time=1hr and 15 mins).

According to my heart rate monitor, if I run before strength training it keeps my heart rate up slightly higher than not running before hand creating more calorie burn

Because you have more energy before strength training....?

Theplateauqueen

This is very interesting.

Does anyone have published research that you could throw out there with links? I would love so see what the "experts" say.

jonswife0206

Neither is wrong, it is what your goal is. I have read more than a few articles on this very topic as I wanted to ensure I was getting the results that I was looking for. Here is a good example and one of many in agreeance.

http://sportsmedicine.about.com/od/training/a/ExerciseOrder.htm

OnionMomma

I always do some cardio before lifting, even if it's a 1 mile run or 15-20 hard mins on the elliptical.

dandandee

I do cardio first, then lift, then stretch.
just seems more natural for me to go lift all warmed up.

MaraDiaz

I like to do weights before cardio but sometimes I go back and forth. Weights, elliptical, weights, treadmill, weights, stationary bike.

My fat is probably all confused! :laugh:

avababy05

I used to do cardio first thinking I was warming up for my weights but then read enough on these forums to covince me to reverse it.The difference is remarkable and I have MORE energy for my cardio.Sometimes I would skip the weights because I was worn out from the cardio.Hope that all made sense.

Hadabetter

You will get more exercise-pecific benefits from the exercise you perform first, when you are not fatigued. If you want to be a runner, do cardio first. If you want to focus on strength, do weights first.

avababy05

You will get more exercise-pecific benefits from the exercise you perform first, when you are not fatigued. If you want to be a runner, do cardio first. If you want to focus on strength, do weights first.

Agree.I'm pretty close to goal so I'm more interested in toning and getting stronger BUT it has also helped me drop two sizes faster than when I was just starting out and wanted weight off fast.

CoraGregoryCPA

I just posted this in another thread: Running before strength training burns more calories from my experience.

I realized today that if I run 1 mile before strength training then I burn 568 calories (total workout time=1hr and 15 mins), instead of running 1 mile after strength training and burning 379 calories (total workout time=1hr and 15 mins).

According to my heart rate monitor, if I run before strength training it keeps my heart rate up slightly higher than not running before hand creating more calorie burn

Because you have more energy before strength training....?

I doubt it. It's 5:15AM and no coffee or food yet.

ndj1979

cardio burns away at muscle gains...so combining cardio with weight training, on the same day, seems counterproductive..

I hardly ever do cardio and have gone from 16% to 13% body fat over previous four months...

for a beginner program you are better off hitting total body workouts three days a week and cardio on other two days and eating at about 30% deficit..then once you melt off the fat, go for more weights and less calories and eat at abut 25% deficit...

or so my experience shows...

I messed around with cardio and circuit training for so many years and never understood why I did not get bigger until I finally realized all the cardio was costing my muscle gains...

mockchoc

My exercise physiologist said to do about 10 mins on the treadmill to warm up, then weights and then stretching.

Mighty_Rabite

I prefer weights first myself, for two reasons:

1 - When I do cardio, I usually go pretty hard, and I sweat a LOT. Definitely don't like wetting anything I sit on any more than necessary!

2 - I need optimal energy to ensure proper form during lifts, especially when I'm pushing my limits. Cardio doesn't tend to have quite the reliance on good form to avoid injury as lifting weights does.

missmince

This is very interesting.

Does anyone have published research that you could throw out there with links? I would love so see what the "experts" say.

http://www.ergo-log.com/recover-faster-strength-training-first-cardio-afterwards.html has some links and sources at the bottom of the article

davidrip1

bump

avababy05

cardio burns away at muscle gains...so combining cardio with weight training, on the same day, seems counterproductive..

I hardly ever do cardio and have gone from 16% to 13% body fat over previous four months...

for a beginner program you are better off hitting total body workouts three days a week and cardio on other two days and eating at about 30% deficit..then once you melt off the fat, go for more weights and less calories and eat at abut 25% deficit...

or so my experience shows...

I messed around with cardio and circuit training for so many years and never understood why I did not get bigger until I finally realized all the cardio was costing my muscle gains...

But is it different for guys? Women are more prone to storing fat so should they do both? I'm asking because I'm new to weights.

bpotts44

its true, weights first, then cardio, muscle burns more calories , def boosting metabolism, just learned this myself about a month ago. I was doing the opposite, ok to warm up before for like 5 minutes, but do majority of cardio after your strength training.

So you are saying somehow that your strength training workout adds muscle that than increases your burn during cardio? That's crazy.

mareeee1234

bumpp

LoganAnthony6

I do mine at the same time! 2.5 minutes lifting for every 5 minutes of walking or jogging... I keep going until 45ish minutes are up!

eatcleanNtraindirty

OP what's the article? I completely agree! Not only you will get a better weight workout because you'll have more energy to push and pulls those weights, but it helps with extra fat burning.

ndj1979

cardio burns away at muscle gains...so combining cardio with weight training, on the same day, seems counterproductive..

I hardly ever do cardio and have gone from 16% to 13% body fat over previous four months...

for a beginner program you are better off hitting total body workouts three days a week and cardio on other two days and eating at about 30% deficit..then once you melt off the fat, go for more weights and less calories and eat at abut 25% deficit...

or so my experience shows...

I messed around with cardio and circuit training for so many years and never understood why I did not get bigger until I finally realized all the cardio was costing my muscle gains...

But is it different for guys? Women are more prone to storing fat so should they do both? I'm asking because I'm new to weights.

someone can correct me if wrong...but it does not matter if you are male or female...cardio will eat away at muscle gains...

i was running like six miles on sunday and doing HIIT on off days and plyo/weight lifting combos and I LOST muscle..four months switched up and almost completely eliminated cardio and have seen strength gains, and body fat reduction...

jillica

It may be better at fat burning but you'll also burn fewer overall calories. If you're trying to lose weight, even though a higher percentage of fat is being used, a lower total amount of fat is lost. When it comes to weight loss, what matters is how many calories you burn, not so much whether they are fat or carbohydrate calories.

mike_gee15

cardio burns away at muscle gains...so combining cardio with weight training, on the same day, seems counterproductive..

I hardly ever do cardio and have gone from 16% to 13% body fat over previous four months...

for a beginner program you are better off hitting total body workouts three days a week and cardio on other two days and eating at about 30% deficit..then once you melt off the fat, go for more weights and less calories and eat at abut 25% deficit...

or so my experience shows...

I messed around with cardio and circuit training for so many years and never understood why I did not get bigger until I finally realized all the cardio was costing my muscle gains...

Doesn't necessarily burns away muscle unless you're huffing and puffing, but walking at a slow pace your body looks to fat to burn instead of muscle. I used to do HIIT cardio like three times a week and I'll admit I wasn't eating properly therefore not growing and training efficiently. But to say it melts away muscle gains is completely false as it's hard to even pack on at least 5-9 pounds of solid lean muscle in a year, what you saw was glycogen storage deplete but just gotta eat carbs and you'll puff up again. But I'm not knocking your experience, just saying it doesn't KILL muscle gains.

jimmie65

It may be better at fat burning but you'll also burn fewer overall calories. If you're trying to lose weight, even though a higher percentage of fat is being used, a lower total amount of fat is lost. When it comes to weight loss, what matters is how many calories you burn, not so much whether they are fat or carbohydrate calories.

Huh?