Strength train first or last?

TheGoalDigger
TheGoalDigger Posts: 159 Member
in Fitness and Exercise
I'm looking to incorporate strength training but does it matter if I do it before cardio or after cardio?
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Replies

  • jocybee83
    jocybee83 Posts: 155 Member
    bump
  • mmapags
    mmapags Posts: 8,934 Member
    10 minute cardio warm up, strength, additional cardio if desired.
  • RainbootsToBikinis
    RainbootsToBikinis Posts: 465 Member
    If you are doing your strength training and cardio in the same workout you should always do your strength training first. You want to be fresh when you start lifting weights, this helps you lift to your full potential and decreases the risk of injury. Weight lifting also releases free fatty acids into your blood stream and then cardio helps to burn that off.
  • Elleinnz
    Elleinnz Posts: 1,661 Member
    Lifting first - then cardio...... I do a 5 minute warmup - but then cardio at the end....

    http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1422/Tip-398-Prioritize-Resistance-Training-for-Body-Composition-How-to-Get-Best-Results-from-Different-Training-Modes.aspx
  • raquel_soto
    raquel_soto Posts: 11 Member
    strength training should be done on a seperate day than your cardio, unless you are incorporating it in something like martial arts/kick boxing. from what i read, those 2 things should be seperate.
  • Linda_Darlene
    Linda_Darlene Posts: 453 Member
    Strength training first.
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    Whatever your focus is should be done first since you will have more energy early on. For me, I strength train then do cardio. Some propose strength train only and cardio on non-workout days. Personally I like to do both but with emphasis on the strength end.
  • laarae
    laarae Posts: 332 Member
    I am no fitness expert but twice a week we do a 1/2 hr of Zumba and a 1/2 hr of body sculpting (strength training) we always lift first-the instructor says because if we zumba first our muscles will be too fatigued to lift.
  • lilRicki
    lilRicki Posts: 4,555 Member
    I do it in the middle...15 minutes cardio 25 minutes lifting 15-20 minutes cardio
  • TheGoalDigger
    TheGoalDigger Posts: 159 Member
    Thank you all, my conclusion from all of your advice is to strength train first. It makes sense since I'd be a bit winded if I get into cardio before strength training.
  • Alissakae
    Alissakae Posts: 317 Member
    My trainer has me do a circuit. Strength training alternating with cardio to keep my heart rate up and burn fat.
  • b1delane
    b1delane Posts: 261 Member
    10 minute cardio warm up, strength, additional cardio if desired.
    THIS!!
  • Jynus
    Jynus Posts: 519 Member
    My trainer has me do a circuit. Strength training alternating with cardio to keep my heart rate up and burn fat.
    so you're doing cardio with cardio inbetween cardio....

    circuits are basically cardio fyi. strength training is when you're hitting muscle failure in under 30 seconds at maximal load intensities. Or under 6 reps.
  • Crazy4Healthy
    Crazy4Healthy Posts: 626 Member
    If you must do them on the same day, always do them after or you won't have all the juice you need to lift properly. Small cardio warmup before at the most (5-10 min).
  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    I used to always strength train first (after a warm up of course) that way I'd get the best concentration, form and weight. The cardio was extra.
  • ohheyy125
    ohheyy125 Posts: 295 Member
    Well for me I do Cardio then ST because the cardio is most important for me and I want to be as energized as possible. ST always wears me out so by the time it's cardio time I can't finish my usual work out.
  • coolraul07
    coolraul07 Posts: 1,606 Member
    *bump* for future reference
  • DivaMoe40
    DivaMoe40 Posts: 159 Member
    I'm looking to incorporate strength training but does it matter if I do it before cardio or after cardio?

    I do my cardio after my strength training class. Oddly enough, it helps to loosen my muscles after an hour of Body Pump. I get on the treadmill for about 30 minutes and then hang out in the sauna afterwards.
  • chivalryder
    chivalryder Posts: 4,391 Member
    strength training should be done on a seperate day than your cardio, unless you are incorporating it in something like martial arts/kick boxing. from what i read, those 2 things should be seperate.

    ^ THIS
  • ktrn0312
    ktrn0312 Posts: 722 Member
    bump
  • cbrrabbit25
    cbrrabbit25 Posts: 384 Member
    strength first since you need the energy to push yourself the hardest you can.
  • MikeyD1280
    MikeyD1280 Posts: 5,257
    my PT said it like this. Cardio warm-up even before you stretch. She explained it like this. Your body is like gum, you cannot just pull at gum, it will snap, first you have to chew it. Chewing it is the same as running, you are getting the friction and the molecules pumping, once you have it loosened from the chewing (running) you can stretch it much easier. Running prior as a warm up is taking the blood and distributing it throughout your body faster, like when you mix iced-tea. We all run 5 minutes prior to any work out.
  • meeper123
    meeper123 Posts: 3,347 Member
    The best thing to do would to be to put some time in between the two. A few hours at least, but if that isn't an option then it really depends on what you want your end results to be. If you are wanting to bulk ( since you are a lady I doubt it) the do cardio first. If you are trying to slim down do cardio after.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    Whichever one you don't want to be tired for you should do first.
  • dare2love81
    dare2love81 Posts: 928 Member
    Lift first. I've found that if I do cardio first (when I decide to lift and do cardio in the same day), my muscles are too fatigued to lift afterwards. But that's just me.
  • mmapags
    mmapags Posts: 8,934 Member
    I'm looking to incorporate strength training but does it matter if I do it before cardio or after cardio?

    I do my cardio after my strength training class. Oddly enough, it helps to loosen my muscles after an hour of Body Pump. I get on the treadmill for about 30 minutes and then hang out in the sauna afterwards.

    For clarity's sake, Body Pump is not strength training. It is muscle endurance training. Basically, cardio with weights.
  • chickfromsc
    chickfromsc Posts: 31
    I don't have a brilliant answer...but do have a question....Why must you do both on the same day? I alternate...easier to have ample energy for each...my 42 cents worth!
  • mmapags
    mmapags Posts: 8,934 Member
    I don't have a brilliant answer...but do have a question....Why must you do both on the same day? I alternate...easier to have ample energy for each...my 42 cents worth!


    This is acutally the best plan as the hormonal reactions of each are somewhat in conflict.
    "AMPK is the metabolic pathway through which you adapt to cardio exercise. This interferes with MTOR, the metabolic pathway responsible for muscle protein synthesis." From a post by Fire_Rock who explained it well.

    That being said, sometimes people with busy livws get done what they can when they can. I do strength and cardio on different days myself.
  • Alissakae
    Alissakae Posts: 317 Member
    Maybe I don't know the right terms.....but I do cardio for two minutes, then weight stuff for two minutes, then cardio, etc. Keeps my heart rate up the entire time - also more interesting and fun for an easily bored person like me.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    strength training should be done on a seperate day than your cardio, unless you are incorporating it in something like martial arts/kick boxing. from what i read, those 2 things should be seperate.

    ^ THIS

    Is incorrect if the cardio is intense. It will hinder muscle recovery and make any serious leg lifting work harder the next day. Plus it is assumed that the person is in a calorie deficit which is already hindering recovery. Calorie deficit=recovery deficit.

    Lift first, cardio after if desired.

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