Cardio then lift or lift then Cardio?

ItsCasey

Unless we're talking about doing curls with pink rubberized dumbbells that weigh 3 lbs, always always always do lifting first, and to get even more nuanced, do the biggest lifts first. Finish with cardio. Warm-ups do not count as cardio, and you're better off doing a dynamic warm-up that emphasizes flexibility and range of motion than hopping on a treadmill for 5 minutes.

If you are doing cardio properly, you will be too tired afterward to lift with proper form. Cardio should be a finisher to a strength training session or should be a workout unto itself. It should not precede heavy lifting, ever.

raven56706

i was wondering the same thing...

for me i want to get toned... i used to do insanity for 45 minutes and then lifted afterwards... not sure if thats the way to get toned...

but i hear that lifting more helps you shed the pounds...

im confused

jacksonpt

Unless we're talking about doing curls with pink rubberized dumbbells that weigh 3 lbs, always always always do lifting first, and to get even more nuanced, do the biggest lifts first. Finish with cardio. Warm-ups do not count as cardio, and you're better off doing a dynamic warm-up that emphasizes flexibility and range of motion than hopping on a treadmill for 5 minutes.

If you are doing cardio properly, you will be too tired afterward to lift with proper form. Cardio should be a finisher to a strength training session or should be a workout unto itself. It should not precede heavy lifting, ever.

Hoping to only clarify, not derail...

Is that always the case, or are you assuming full body lifting? For example, could someone run 5 miles then put in a solid upper body workout?

zoonnie

I was just talking to my trainer about this. He says lift first, then cardio. It has to do with using glycogen up first while lifting, leaving glucose and fat to be used during cardio. I know I'm not summarizing this to the best of what he told me, but I trust his recommendations.

LeenaRuns

Depends on your goals and what you're focusing on. Personally, I'm working on strength and definition so I lift heavy first...then do cardio. Otherwise, I'd be too tired to lift asmuch as I'd like to.

Mustang_Susie

I take two classes back to back and the cardio is scheduled first followed by the strength.
I'm sure I would have more energy for weights if I lifted first, but then have less for cardio afterwards.

I like that we stretch at the end of the cardio class and I feel warmed up for weights but I definitely feel the muscle fatigue.
So I guess it's up to you and your personal goals.

Charles4Jesus

This will sound redundant.....

1.Warm-up
2.Lift/Strength training
3.Cardio/Conditioning

Back in HS we always did conditioning at the end of practice. Similar???

Mustang_Susie

Unless we're talking about doing curls with pink rubberized dumbbells that weigh 3 lbs, always always always do lifting first, and to get even more nuanced, do the biggest lifts first. Finish with cardio. Warm-ups do not count as cardio, and you're better off doing a dynamic warm-up that emphasizes flexibility and range of motion than hopping on a treadmill for 5 minutes.

If you are doing cardio properly, you will be too tired afterward to lift with proper form. Cardio should be a finisher to a strength training session or should be a workout unto itself. It should not precede heavy lifting, ever.

Hoping to only clarify, not derail...

Is that always the case, or are you assuming full body lifting? For example, could someone run 5 miles then put in a solid upper body workout?

Good question

MrsOMG

I warm up for about 10 minutes, then lift, then do about 20-30 more minutes of cardio.

This one! I think of it as 20 / 20 / 20 - 10 mins warm up then 20 mins toning / weights, 20 mins cardio, 20 mins of mat work (crunches, planks, press ups) then 10 min stretch and cool down. Feel great afterwards espesh with a playlist on my mp3 player suited to each part.

Good luck!

laserturkey

Cardio, lift a little, a little more cardio, lift some more, a bit of cardio, more lifting, finish off with cardio.

bostonwolf

I think studies will show that in terms of burning calories, you should lift first, then do cardio. That way you will be in full fat-burning mode by the time you do cardio.

My personal take is that if I'm planning to do both, I try to figure out which one I'm more motivated to do at that moment and do the other thing first.

jayche

Warm-up with light cardio, lift, then HIIT.

Hoping to only clarify, not derail...

Is that always the case, or are you assuming full body lifting? For example, could someone run 5 miles then put in a solid upper body workout?

Different muscle groups but same CNS, a lot of weight training is neurological in nature, a fatigued CNS isn't optimal for weight lifting.

Ever wonder why people (outside of powerlifters, but even then their competition lifts are lower than their gym lifts on most occasions) don't try 1RM on all their big lifts on the same day?

nashai01

I been doing cardio for a 5-10 min warm up, lift and then end with cardio

JohnnyBravo64

I do 5 min cardio on elliptical to loosen up, then stretch, then weights, and finish up with cardio and stretch. Seems to work for not pulling any muscles. But always do a little cardio before stretching, or you can injure yourself.

eric_sg61

Since when did 5-10 min of a warm-up equal cardio. I must've missed that memo.

Leadfoot_Lewis

I personally never do Weights/Cardio together. If you're truly working out hard, the one you choose to do last will suffer due to fatigue. I either do them on separate days or do them both in one day with one in the AM & the other in the PM.

And yes, a warmup prior to lifting isn't "cardio".

Cr01502

Reserve your energy for whatever your goals are focused on.

If your goals are to become a better runner/cyclist, run and cycle first.

If your goals are to get stronger, lift first.

JustJennie1

The latest thinking is to lift then cardio BUT I can't do it.... If I lift first I just want to go home right after. If I do cardio I look forword to lifting so I go and do it.
But, meh, as soon as I get to go back to the gym I'll still do it that same way.... my choice.

Same here. I know that I'm going to skip out on the cardio if I do my lifting first which is why I do my cardio first. And like you I look forward to pumping the iron when I'm done.

And for those who argue that you don't "need" cadio if I don't do at least 30 minutes a day I gain weight regardless of what I eat or how much I lift. It's just a fact of life for me.

_DaniD_

Do whatever works for you. This site has some great info..

http://exercise.about.com/od/gettingweightlossresults/a/Cardio-Before-Strength-Training.htm

Gilbrod

I always do cardio before I left. That's just me. I like keeping my heart rate above 120 when I left as well. Trying to get rid of this fat. Everyone is different. Beware of broscience.

K_Serz

Since when did 5-10 min of a warm-up equal cardio. I must've missed that memo.

LOL!

I find a good warmup is to do abs before training. By the time I am done with abs I am sweating and my HR has gone from 65 to around 110 after maxing out at around 125.

But that doesnt mean do abs, then go right into your first set of squats. Should still make sure the groups of muscles you are going to be working hard are properly warmed up too. This is also age dependent mind you. I warm up way more now at 38 than I ever did at 18.

missblackamerica

I've heard it's good to warm up for 5-10 minutes. Then lift. Then cardio last. This is because you don't want to be exhausted while lifting. You want to max out. You cannot do so if you're even slightly fatigued from cardio. Lifting expands the muscle tissue so that you can maximize your cardio intake.

_DaniD_

While there really isn't a *right* way to do it, I have found that I'm much less sore if I go for a 30 min run after lifting.

ladyraven68

My warm up is just the walk to the gym, then I just do a lighter version of what my weight session is to warm up the right lifting muscles.

So if I'm doing squats, I'll warm up with bodyweight squats/very light weight squats before the proper squats.

and similar for all the other lifts.

abouttobebootylicious

I heard (at my gym, from one of the personal trainers, for what it's worth) that if you have an hour to dedicate to working out, you should do 20 minutes of cardio, followed by 20 minutes of lifting, followed by 20 minutes of cardio. The idea is that the first 20 minutes of cardio are to be done at lower heart rates (fat burning mode) to use up the glycogen stores so that when you are lifting you are likely in fat burning mode (glycogen stores are likely empty by this time). The last 20 minutes of cardio are to burn calories (if done at higher heart rates) and support your metabolism for the rest of the day or evening.

Seems plausible, but I can't confirm.

blove_925

Thanks- this was a big help.

Do whatever works for you. This site has some great info..

http://exercise.about.com/od/gettingweightlossresults/a/Cardio-Before-Strength-Training.htm

JustJennie1

Unless we're talking about doing curls with pink rubberized dumbbells that weigh 3 lbs, always always always do lifting first, and to get even more nuanced, do the biggest lifts first. Finish with cardio. Warm-ups do not count as cardio, and you're better off doing a dynamic warm-up that emphasizes flexibility and range of motion than hopping on a treadmill for 5 minutes.

If you are doing cardio properly, you will be too tired afterward to lift with proper form. Cardio should be a finisher to a strength training session or should be a workout unto itself. It should not precede heavy lifting, ever.

I don't lift with your pink 3lb dumbbells and I am able to do 30 minutes of hard cardio before I lift (heavy) and I'm not too exhausted and I lift (heavy)with proper form. However I don't do a full body workout. I work one muscle group a day (alternating abs and legs) which could probably be why I am able to do my workouts the way I have been for years and have no problems. I am still able to lift heavy and during my cardio session -- depending on what I am doing -- my HR can get up to 170+ BPM. I'm dripping with sweat and panting so to say that if you can actually do a hard cardio session and then are able to lift heavy weights means "your doing it wrong" is a blanket statement. I've said it a billion times: I have to do cardio every day or else I will gain weight. How do I know this? Because I was one of those 'Phaw! Cardio! I don't need it!" and with MY body and how I am I do need it. I also know that if I don't do cardio before I do my lifting I'm not going to do cardio (which circles back to the fact that I need to do cardio or else I will gain weight. It doesn't matter how much or how little I eat I will gain weight). When I'm done lifting all I want to do is go home.

I get results doing it the way I have been. Cardio leans me out lifting gives me muscles.

I think this argument is one that will go on and on and on forever and there will always be disagreements as to what is "best" but it really comes down to the individual and what works best for them.

And just to be clear, I am not being snarky, nasty or rude. I'm not trying to provoke an argument, derail or whatever either.

blove_925

Thanks- this was a big help.

Do whatever works for you. This site has some great info..

http://exercise.about.com/od/gettingweightlossresults/a/Cardio-Before-Strength-Training.htm

bpotts44

This gets asked every week. Search the boards and you will find plenty of info. It doesn't really matter though.

billsica

If you get tired from lifting then cardio



if you get tired from cardio then lifting



One is comically hilarious, the other is going to probably kill you.