Strength before cardio or vice versa?

Just wondering if you're combining strength and cardio in the same workout, which should you start out with first to get maximum results or does it particularly matter?

For me I HAVE to lift first otherwise I just don't have the energy to complete both. This is just what works for me as I can ramp back my cardio more easily depending on how much energy I have left etc.

My vote is always strength before cardio, so you don't burn off energy that you need for maximizing your lifts. To warm up, do warm up sets on each exercise. Cardio doesn't really warm you up properly for lifting anyway, even though you're "warm", the proper way to prime a lift is performing the lift itself with very light weight.

Yes.

I second what the others have said--I do strength before cardio. If I try to do the other way around, I'm not able to put as much effort into my lifting.

Bottom line: it depends on your goals. Do whichever is most important to you.

That being said, understanding the fuel paths may help.

When it comes to exercise there are two types: aerobic and anaerobic. Aerobic exercise is when your body mixes oxygen and fat to creat fuel. Anaerobic is when it uses the glycogen (sugars/carbs) in the muscles themselvels as fuel.

Lifting weights is anaerobic (and I mean weight, not a 5 lb dumbbell for 30 reps). What most people call cardio is actually aerobic. As long as your HR is below 60% of your maximum, its primarily using oxygen/fat.

However, some glycogen is burned even at these relatively low levels. And as your HR climbs, you outrun the fat process and your body turns to glycogen for fuel.

This means that once you go to lift weights you wont have as much energy. At the very least, you wont get as good a lift. At aorst, it could lead to form failure as you try to power through the lift. This is how bad injuries occur.

So all things being equal, lift first. Its safer and more efficient.

My vote is always strength before cardio, so you don't burn off energy that you need for maximizing your lifts. To warm up, do warm up sets on each exercise. Cardio doesn't really warm you up properly for lifting anyway, even though you're "warm", the proper way to prime a lift is performing the lift itself with very light weight.

Good info, thanks for posting.

I combine my workout, more out of necessity than by choice, but I guess it depends on your circumstances, I can imagine it would be nice to do one session of one and another, later in the day of the other. I tend to do Cardio first, because it gets me mentally as well as physically ready to do strength training.

Lifting weights is anaerobic (and I mean weight, not a 5 lb dumbbell for 30 reps). What most people call cardio is actually aerobic. As long as your HR is below 60% of your maximum, its primarily using oxygen/fat.

However, some glycogen is burned even at these relatively low levels. And as your HR climbs, you outrun the fat process and your body turns to glycogen for fuel.

Hi I wondered if you explain this again for me, I am a complete novice and am struggling to understand the maximum heart rate thing. I am interested in burning fat primarily and improving fitness. I often work higher than 60% of my maximum heart rate on the treadmill as I like to feel like I am having a really good work out and it seems too easy at 60%. Does this mean that I am not burning fat and 'outrunning the fat process'? What does this mean and if so, is my body then turning to glycogen for fuel? what's that?

Thank you for your patience and understanding in explaining this for me again in laymans terms as I am quite baffled

BM

It actually kind of depends on your goals. Certain work outs such as circuit work outs will actually combine to two and save you time. The general rule of thumb is strength should always come before cardio, however it will effect the intensity of your cardio work out because your muscles will be tired. Therefore, if you want to focus on cardio, you might actually want to do that first, however then your strength will suffer. I used to live just under 2 miles from my gym and would often run there and do strength training but it was always at an easy pace so my strength didn't suffer. If I were to do hard cardio it would have.

This. I prioritize running over lifting so for me running comes first, or else the lifting would need to be easier.

Cardio after strength training to flush lactic acid buildup from your muscles.

However Cardio before in the form of sprinting is ideal for males as that activity causes a spike in testosterone production.

Doesn't matter as long as you smoke during your cardio.

I just started strength training, I always thought you did cardio first to get your heart rate up and then the lifting.

I need more information.