Cardio First or Lifting First??

garrisonwife
garrisonwife Posts: 129 Member
in Fitness and Exercise
So, I've heard many different answers to this question...but I'd love some feedback from my MFP peeps!

A little background info:

I have a good 50-60 lbs to lose. My heaviest weight was 255. I'm now in the 180s. I'm 5'3".

I love strength training...but I also love a good cardio workout.

When it comes to lifting/strength...I try to do arms/shoulders/back two or three times a week, abs every day, legs mostly two times a week...sometimes three. Cardio sessions are anywhere from 30-60 minutes a day.

Here's my issue: when I do cardio first...I find that I can't lift as heavy as I can when I go straight to lifting after warm-up. But when I do strength first (with a 5-10 min cardio warm-up), I find that I tire out more quickly when I switch to cardio. I know I can burn more cals if I lift first, then do cardio. However, part of the reason I want to do a somewhat longer session of cardio is because I want to work on endurance and lowering my heart rate recovery time.

Ok...so hit me with it! Should I lift first, then cardio? Should I do cardio first, then lift? Should I switch it up? I could use some helpful suggestions/opinions! Thanks!!!
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Replies

  • KYT1121
    KYT1121 Posts: 58 Member
    I've been told you should lift first and then do cardio. You'll get a longer "burn" that way. This is how I've worked out and it works for me. I'll be curious to see what others think.
  • toronto81
    toronto81 Posts: 17 Member
    I do strength training first, then cardio.
  • mccallp319
    mccallp319 Posts: 52 Member
    I run 3 miles then I lift for about 40 minutes. I find that if I lift first, it's too easy to talk myself out of running.
  • SpringFever19
    SpringFever19 Posts: 180 Member
    You have to decide what your focus is. Which ever you do first will get the majority of your energy that day. I switch it up every now and then, but generally I do 10-15min of cardio to get my HR up, treadmill, elliptical, whatever, and then lift. If I have energy after or want to burn more cals, I go back for more cardio.
  • ttippie2000
    ttippie2000 Posts: 412 Member
    Yep, that's the same thing my powerlifting coach told me. And also my bicycling coach. Weights first, then cardio.
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    It all depends on YOU.

    I know that if I don't do cardio before I lift I won't do it. Period. I have not had any issues with my ability to lift heavy when I do an intense cardio workout prior to weight training nor have I not had any gains from doing it this way.

    This is what works for me which is why I do it.
  • Figuremum
    Figuremum Posts: 15
    I do weights and cardio on separate days. Weights Mon, Wed and Fri. Cardio Tues and Thurs with abs. Then on the weekends get a walk in with the family. I do a quick 5-10 min warm up on the treadmill or bike before weights.

    But generally it's weights before cardio in the same session.


    Mel
  • c50blvdbabe
    c50blvdbabe Posts: 213 Member
    Just like the other posters, weights first then cardio. I find I push myself more in my runs after a good weight lifting session.
  • phjorg1
    phjorg1 Posts: 642 Member
    what works: either.

    what is best: weights first.

    exception is if you're training specifically for cardio performance.. then do cardio first.
  • stumblinthrulife
    stumblinthrulife Posts: 2,558 Member
    My preference - cardio and lifting on different days.

    If you must do them together, do the one that's most important to you first. If you absolutely, positively, have to ready for a race, you should be doing your cardio first. If strength is more important to you, do your lifting first.

    If both are of equal importance, then experiment. Find the order which gives you the most acceptable results in both.
  • garrisonwife
    garrisonwife Posts: 129 Member
    Thanks so much for all your input, guys!! I really appreciate it. I've heard many, many times that I should lift first, then do cardio...but I have found that lifting heavy takes away from the intensity of my cardio...and the length of time I do cardio if I lift first. I think I will experiment a bit and see what works for me. Maybe make a schedule like:

    First day of arms: Lift first, then cardio
    Second day of arms: Cardio first, then lift

    Etc.

    Right NOW, both are equally important to me...but as more weight comes off...my focus will be more on lifting.

    Thanks, again!!!
  • RAGGEDYANN1970
    RAGGEDYANN1970 Posts: 115 Member
    just wanted to give my 2 cents.
    it's very hot here where i live, and i ride my bike outdoors (with my daughter in-tow in a trailer behind my bike) for my cardio every day. if i don't do it first before the gym, it gets too hot to ride. (by 10:00 a.m. sometimes it's already 90 degrees outside...) PLUS the child care at my gym doesn't open until 8:00 a.m. so i can ride before 8:00, then hit the gym for weight lifting and drop my daughter at the child care. i think i have heard that weights should come first, but this just isn't an option for me in the summer. perhaps in winter or fall when the weather is cooler, i can start with weights at the gym, then hit my bike outdoors later in the day. as it is right now, i am losing at a good pace, and this system seems to work for me.
  • sophayz
    sophayz Posts: 592 Member
    i usualy run for 15 minutes for actuvations then do weight training for an hour .. then 20 - 30 minutes of cardio (i do more running or elliptical usualy) always finish with 5+ minutes of stretching
  • Merrysix
    Merrysix Posts: 336 Member
    today, I mixed it up at boot camp, and it felt great! Still going off the energy. We ran two miles first, and then did a circuit with pull ups, kettle bells, ropes, then ran for 8 minutes. We did the circuit 4 times. Finished up with stretch. Felt great -- raised my heart rate to 80% during the first run, and kept it there! Love B OOTCAMP!
  • faceoff4
    faceoff4 Posts: 1,599 Member
    I have always heard that you should do lifting first and then cardio afterwards. I have never been able to do it in that order though and I always do the cardio first.
  • KiltFuPanda
    KiltFuPanda Posts: 574 Member
    Lifts, then cardio. Lifting always has better results when you lift with fresh muscles, as you can do more at higher weights. Once you've burnt through your fast reserves and you can't do that last squat or deadlift, then jump on the bike or elliptical and burn out your calories. Doing it in reverse may let you go faster on the treadmill or longer on the elliptical, but you're too pooped to lift afterwards, and you either don't lift as heavy as you should be able to do, or you get injured because you're too tired to keep good form.
  • dbg1
    dbg1 Posts: 208
    As a mid-distance track coach, I tell my high school athletes, we warm up, stretch,do excels, train (run their distances), then do circuit. What ever your priority is you do first, as you have the most energy then. For runners, if they did circuit training first, they wouldn't as effective when running.

    So if lifting is your focus, do that first followed by cardio. If Cardio is the priority then lift afterwards.

    Hope this helps.
  • Azdak
    Azdak Posts: 8,281 Member
    It is purely a matter of personal choice. And your body is more adaptable than most people think. I prefer to do cardio first, since that is my #1 priority. Personally, I have found that I can lift as heavy as I want (4-8 RM sets), even after 45-60 min hard, performance cardio sessions. Quite frankly, I have found that on days when I lift w/out doing any cardio at all, I feel more energized, but I can't say my lifting performance is any better.

    If one's focus is strength training, then it would make sense to do that first and use whatever energy you have left for your cardio.

    It truly makes no difference from a weight-loss standpoint.
  • 6spdeg
    6spdeg Posts: 394 Member
    better to split it.. IMO.. do either first. then round 6 hrs apart do the other.. you should be well rested to give 100% on ea.. otherwise you dont and not so beneficial.
  • thatonegirlwiththestuff
    thatonegirlwiththestuff Posts: 1,171 Member
    I warm up for 10 minutes with cardio either on the elliptical or jogging. I do about 45 minutes of strength training and then about 20 minutes of cardio after. Oddly, I find I have more endurance after my weight training session.
  • mumtoonegirl
    mumtoonegirl Posts: 586 Member
    I do a 15-20 incremental run to start, 30 minute weights, 15 metabolics and end with a 5 minute run. Works great for me and lost most of my weight and inches this way.
  • seishin_murai
    seishin_murai Posts: 3 Member
    Hi!

    I'm about to give my to cents and probably more unrequested info. Here it is:

    Lifting first, cardio after.

    In my case, I always warmup first (usually 5 minutes or so, enough to break into a sweat and raise body temperature 2ºC), then do specific warmup (eg..: before I squat, I do one or two sets of squat with 50% of the training weight on the bar, then 75%) to get the juices flowing.

    After the session, I do 20~25 minutes of stretching. Cardio workout is off training days.

    Questions:
    Do you do some stretching?
    How often do you choose whole, little processed food over "normal" food?

    Depending on the answers, I could recommend some books.

    Bye!
  • Cynthe50
    Cynthe50 Posts: 1 Member
    Just a tip from my trainer so use it if you feel it will work for you.

    When I do my reps on the weight machines, I set up 2 at a time and move back and forth between them with that being the only break. Then I move on to the next 2. I also realize I am lucky to be able to go to my gym during the "slow" hours so this is possible.

    He also suggested, doing weights, then the elliptical, then weights, then the bike, etc.

    I like it and it works for me. Nothing seems daunting or boring.

    I don't know how to add the nifty graphic, but I have lost 13 lbs in 8 weeks and I am perfectly content with the results so far.

    Continued success to you.....
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    I'm jealous of all you people who get to decide which order to do things like it's a choice! I do what fits into my schedule. I run at lunch and do my strength at about 10 at night after the little one is in bed. I think you just have to try it out different ways and see what you like best and what seems to work for you.
  • JennBona
    JennBona Posts: 255 Member
    I have done both in the past...when I first started out and didnt know much I did cardio then strength and then all I heard was do your strength training then cardio....not sure whats right but I had gret results both ways I tend to lift first now then cardio as I too find I can lift heavier this way.
  • sally_jeffswife
    sally_jeffswife Posts: 766 Member
    I think both is optimal cuz if gain strength it helps with some of the cardio pushups etc....I would alternate every other day the weights to give your muscles a day to rest a bit to help prevent injuries. I would do weights and cardio and then the next day do just cardio and then weights and cardio and then just cardio and keep repeating. That way you don't injure your self as likely and you build up alot of strength
  • xclassiqx
    xclassiqx Posts: 28 Member
    Lift first so all your energy is used for it. Doing cardio after doesn't seem to affect anything but if you do it before, you won't have much energy when lifting. It also depends what and how much you're lifting and what your goals are.
  • Momjogger
    Momjogger Posts: 750 Member
    Lift first because it raises your blood pressure and the cardio after lowers it again.
  • grimendale
    grimendale Posts: 2,153 Member
    Lifting first is recomended by most sports trainers for safety reasons. If you get tired when you run, you stop running. If you get tired when you lift, you drop heavy things. The latter can result in injuries depending on where said heavy thing lands.
  • gmelissa91
    gmelissa91 Posts: 3
    i've been wondering this same thing for the longest time, thank for bringing it up!

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