cardio before weights? weights before cardio?
0somuchbetter0
Posts: 1,335 Member
I know there are different opinions out there, but my question is about maximizing my weight loss. Currently I run 30 minutes 5 times a week and just this week started weight training again after taking the summer off (kids out of school, no time for gym, etc.) I'm trying to fit in 45 minutes of weights at least twice a week, maybe three times if my schedule allows. So I've read and spoken to my trainer about the benefits of lifting first then doing cardio. Silly question, but do they have to be done together? Or can I, say, do my weights, go to work, have some lunch, then go for a run? Or is that like two totally separate workouts in one day?
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Replies
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Sure, you can do them separately. If that's what works best with your schedule, then do it! I actually prefer to split it up like that, but it doesn't always work out for me. :flowerforyou:0
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You can absolutely split them up. I only do one day of both each week (which is my big workout) and the rest of the time I alternate. When I do them both, I do the cardio first, then the weights.0
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I always split it up (because I can't fit it into my day due to my job). 3 days a week cardio 3 days a week lifting/weights. I’m not saying that’s the best, but I do know that doing it is better than not doing it at all.0
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Commenting to keep tabs on this topic: I'm very curious about this as well, because I've heard arguments for both.
Example 1 Cardio first, weights second because weight lifting will fatigue your muscles and you could risk injury doing cardio afterword.
Example 2 Weights first because you want your muscles "fresh" to get the maximum benefit from lifting.0 -
I do a 5 minute warm up on the rowing machine (Intervals), then my lifting routine (which changes daily) and then my cardio. Some days I have to split them up due to time restraints but I would say try to do a warm up, then lifting, then cardio if you can. That is what I learned from my trainer.0
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Same here...Cardio to "warm up", then weights (which I alternate days - legs one day, arms another) and more cardio to "cool down"...0
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They don't have to be done together. You can split them up just fine. However if you are going to do them together, then it's best to do some light cardio for warmup purposes, then weights, then the bulk of your cardio afterwards. The reason being is because for reasons involving both maximizing results and, more importantly, SAFETY, you cannot start a weight training session already experiencing fatigue.0
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It depends on your goals. Each will sabotage the other to some extent (in terms of energy, that is - they will complement one another in other ways). So, if better cardio ability is your goal, do it first and then supplement with weights. If gaining strength and toning is your goal, do weights first and then cardio. Either way, it's generally considered best to have workout days and resting days (note that "resting" doesn't necessarily mean "sedentary"), otherwise your body won't have time to recover.0
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I do a 5 minute warm up on the rowing machine (Intervals), then my lifting routine (which changes daily) and then my cardio. Some days I have to split them up due to time restraints but I would say try to do a warm up, then lifting, then cardio if you can. That is what I learned from my trainer.
That would be ideal, but I don't have time to do it all at once...unless I get up at 4:30 am and that's not going to happen. Currently I get up at 6 and run, then get my kids off to school, go to work, have lunch, lift (2 times this week), then work, home, etc. My trainer says that for maximum weight loss, it would be better to lift first, then run. Not sure how I can squeeze this into my schedule, so I was thinking on lifting days I could lift at 6 am and run after lunch....but I was wondering if the maximum benefit would be to do one right after the other....this is where I get confused....0 -
Do whatever works best for you, there's no right answer.
I lift Mon/Wed/Fri and do 30 to 45 minutes of cardio Mon-Fri after lifting. It's easier to push to the end of the cardio routine than it is to push heavy weights after a cardio workout. My body adapted.0 -
I've always done cardio first, then weights. That has always seemed to work for me.0
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If I'm doing a full cardio 'workout', then I definitely do that on days where I'm not lifting weights.
I do, however do a 15 minute low-intensity (<- important!) run/elliptical immediately before and after lifting; before to warm up and after to maximize calorie and burn for that day's workout. Works for me.0 -
It depends on your goals. Each will sabotage the other to some extent (in terms of energy, that is - they will complement one another in other ways). So, if better cardio ability is your goal, do it first and then supplement with weights. If gaining strength and toning is your goal, do weights first and then cardio. Either way, it's generally considered best to have workout days and resting days (note that "resting" doesn't necessarily mean "sedentary"), otherwise your body won't have time to recover.
My goal is simple: to not be fat anymore! LOL
Edited to add: of course I want to be healthy and strong and blah blah blah but bottom line I just don't want to be fat.0 -
In that case, your emphasis should probably be on cardio and supplementing with weights.0
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weights before cardio otherwise you won't be able to generate as much effort as you could to lift heavier weights which is what makes you stronger
cardio on the opposite days from weights
think of cardio as CV training not as something for weight loss ---- for weight loss, eat less and sleep more and hit the weights as increased muscle mass will allow you to burn more calories 24/7.
as a recent topic here on the forum was titled, "you can't outrun your fork"0 -
Personally I'm a fan of the cardio warm up, lifting, cardio & cool down. I get up at 0430 and am usually on the treadmill by 0500, lifting by 0530, and back on the treadmill around 0630. That way I can beat the spin class to the showers
Honestly though it's best to experiment until you find something that works best for you. I used to break it up into "cardio" days and "lifting days," but I lacked the motivation to *want* to do cardio on my cardio days. I was just too tired. Now I get the best of both worlds 5-6x a week!0 -
cardio after weights. only moderate cardio. Weights or intense cardio will burn into your glycogen which can last only 30-40 mins. after that you start burning muscle. so if burn all your glycogen doing weights then after do moderate cardio which will cut into your fat you will burn fat. if you do intense cardio after weights you will burn muscle. if you do weights after intense cardio you will also burn muscle.0
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When I have a gym membership it includes: 20 minute cardio warmup, 40 minutes weights, 1 hour cardio (swimming). Yeah, I had a gym addiction when I was younger.
But always weights before cardio (after a warmup), you don't want to have fatigued muscles when lifting.0 -
If you are going to do both in one work-out session ... warm up for 5 minutes with some cardio ... even jumping in place will do .... then do the weight training. Follow that with 30 minutes cardio. Then do stretches.
Reason being is that you want to use your big muscles while you have more energy for them. Cardio does nothing for them but does help your stamina and cardiovascular system ... so work the muscles before you're tired out from all that cardio.0 -
I always used to do strength then cardio (because that's how I was introduced to strength training), but a book i read recently on running suggested to do strength after. I figure that's because of the approach of doing what's more important first (as in do you want to improve your cardio more or your strength).
I like running more, but I worry about proper form for lifting more than whether I can run at 100%, so I stick to doing strength first.0 -
I love to run and lift weights so alternating the days I run and lift works for me.
M- Circuit training w/ weights @ home
T- Cardio @ the gym (Running 3 to 4 miles, Stairmaster, small leg weight circuit in between)
W- Monster lower body workout w/ weights @ the gym
T- Cardio @ the gym - Long run (6miles), small leg weight circuit
F- Upper body workout w/weights @ the gym or Bikram Yoga
S- Circuit training w/weights @ home
S- Circuit training w/weights @ home
Another thing I do when I lift weights in the gym which really helped me to push past a plateau was after completing a circuit, I'll run for two minutes on the treadmill to keep my heart rate up and then move on to the next circuit.
I think it's better to do one in the morning and the other in the evening, if you've got the energy or totally devote an entire day to one and alternate them. 0 -
I do cario and weights on different days. 3 days cardio, 3 days weights.0
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So much information, much of it conflicting! But thank you for all your input. It gives me a lot to think about. For now I'm happy with my routine...cardio 5X/wk weights 2 or 3x/wk and fitting it in wherever I can. There are only so many hours in a day! For now, I'm enjoying my wine. :drinker:0
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cardio after weights. only moderate cardio. Weights or intense cardio will burn into your glycogen which can last only 30-40 mins. after that you start burning muscle. so if burn all your glycogen doing weights then after do moderate cardio which will cut into your fat you will burn fat. if you do intense cardio after weights you will burn muscle. if you do weights after intense cardio you will also burn muscle.
That's complete and utter nonsense. Even if the body did "burn muscle" under the conditions you describe (which it doesn't), it would be easily replaced during the recovery process. The same goes with fat. Whether you "burn fat" or not during a workout has no effect on reducing body fat stores. Fuel substrate utilization is determined primarily by exercise intensity--you cannot independently "manipulate" your body burn one type of fuel or another. And, again, even if you could, there is still zero long-term effect.0 -
They don't have to be done together. You can split them up just fine. However if you are going to do them together, then it's best to do some light cardio for warmup purposes, then weights, then the bulk of your cardio afterwards. The reason being is because for reasons involving both maximizing results and, more importantly, SAFETY, you cannot start a weight training session already experiencing fatigue.
I think that's a vast overstatement. Maybe if you were planning to do 2 hours of Olympic lifts, but the average person can get used to lifting heavy weights after cardio and perform just fine. A lot of the energy systems used during weight lifting are different than those used during cardio, so they are not exhausted. You have to condition yourself to that type of routine, just like anything else, but that's not particularly difficult. Too often these cliches get thrown around like they are absolute truths, which just confuses people.0 -
They don't have to be done together. You can split them up just fine. However if you are going to do them together, then it's best to do some light cardio for warmup purposes, then weights, then the bulk of your cardio afterwards. The reason being is because for reasons involving both maximizing results and, more importantly, SAFETY, you cannot start a weight training session already experiencing fatigue.
I think that's a vast overstatement. Maybe if you were planning to do 2 hours of Olympic lifts, but the average person can get used to lifting heavy weights after cardio and perform just fine. A lot of the energy systems used during weight lifting are different than those used during cardio, so they are not exhausted. You have to condition yourself to that type of routine, just like anything else, but that's not particularly difficult. Too often these cliches get thrown around like they are absolute truths, which just confuses people.
I don't think it's an over statement at all. After I lift weights, I'm fairly well exhausted. I can do cardio after, but it is only very moderate cardio.
On days I run, I do intervals. There is no way I could maximize my running if I were to try to lift before. Also, if I were to do intervals prior to lifting, I would most certainly sabatage my weight training.
I think it really comes down to how serious is your lifting or your cardio. If you are half-assing it, sure you can do both. What are your goals? If your only goal is to take up less space in the world (lose weight), almost anything will work.0 -
They don't have to be done together. You can split them up just fine. However if you are going to do them together, then it's best to do some light cardio for warmup purposes, then weights, then the bulk of your cardio afterwards. The reason being is because for reasons involving both maximizing results and, more importantly, SAFETY, you cannot start a weight training session already experiencing fatigue.
I think that's a vast overstatement. Maybe if you were planning to do 2 hours of Olympic lifts, but the average person can get used to lifting heavy weights after cardio and perform just fine. A lot of the energy systems used during weight lifting are different than those used during cardio, so they are not exhausted. You have to condition yourself to that type of routine, just like anything else, but that's not particularly difficult. Too often these cliches get thrown around like they are absolute truths, which just confuses people.
I don't think it's an over statement at all. After I lift weights, I'm fairly well exhausted. I can do cardio after, but it is only very moderate cardio.
On days I run, I do intervals. There is no way I could maximize my running if I were to try to lift before. Also, if I were to do intervals prior to lifting, I would most certainly sabatage my weight training.
I think it really comes down to how serious is your lifting or your cardio. If you are half-assing it, sure you can do both. What are your goals? If your only goal is to take up less space in the world (lose weight), almost anything will work.
As I am loathe to use personal anecdotes as "evidence", I will not cite any as "proof". Suffice to say, there is nothing in the fundamental science that says you can't do both, and I have dozens (at least) of examples of people doing long, intense, tempo cardio workouts lasting 45 min or more, followed by strength workouts in which they were able to lift heavy weights as many times as necessary, safely and with good form.
Is it ideal? Certainly not all the time. But, when necessary, it can be done. And there is absolutely no reason why someone can't do a shorter or less intense cardio workout and lift all the weights they want. The problem, as I stated previously, is the use of absolutist terms and "dogma" reflexively thrown about as "truth", when in fact they are more opinions. This is not only confusing for many people but it can cause them to change around their workouts in a way they might not like for no good reason.
And, no, it's not 'half assing it" -- although I am sure it is very important for you to think that.0 -
They don't have to be done together. You can split them up just fine. However if you are going to do them together, then it's best to do some light cardio for warmup purposes, then weights, then the bulk of your cardio afterwards. The reason being is because for reasons involving both maximizing results and, more importantly, SAFETY, you cannot start a weight training session already experiencing fatigue.
I think that's a vast overstatement. Maybe if you were planning to do 2 hours of Olympic lifts, but the average person can get used to lifting heavy weights after cardio and perform just fine. A lot of the energy systems used during weight lifting are different than those used during cardio, so they are not exhausted. You have to condition yourself to that type of routine, just like anything else, but that's not particularly difficult. Too often these cliches get thrown around like they are absolute truths, which just confuses people.
I don't think it's an over statement at all. After I lift weights, I'm fairly well exhausted. I can do cardio after, but it is only very moderate cardio.
On days I run, I do intervals. There is no way I could maximize my running if I were to try to lift before. Also, if I were to do intervals prior to lifting, I would most certainly sabatage my weight training.
I think it really comes down to how serious is your lifting or your cardio. If you are half-assing it, sure you can do both. What are your goals? If your only goal is to take up less space in the world (lose weight), almost anything will work.
As I am loathe to use personal anecdotes as "evidence", I will not cite any as "proof". Suffice to say, there is nothing in the fundamental science that says you can't do both, and I have dozens (at least) of examples of people doing long, intense, tempo cardio workouts lasting 45 min or more, followed by strength workouts in which they were able to lift heavy weights as many times as necessary, safely and with good form.
Is it ideal? Certainly not all the time. But, when necessary, it can be done. And there is absolutely no reason why someone can't do a shorter or less intense cardio workout and lift all the weights they want. The problem, as I stated previously, is the use of absolutist terms and "dogma" reflexively thrown about as "truth", when in fact they are more opinions. This is not only confusing for many people but it can cause them to change around their workouts in a way they might not like for no good reason.
And, no, it's not 'half assing it" -- although I am sure it is very important for you to think that.
Sorry, but if you are giving 100% to one, it is impossible to give 100% to the other in the same session. You can do it in the same day.
I have never met anyone (and I have been lucky enough to talk with actual olymic athletes) that this is possible.
I could lift after a running workout with perfectly good form. I could run after lifting with no problem. I just have to decide what is more important. Bottom line is that you need to know what your goals are. For the average person, I don't think it makes a difference. If your goal is to lose weight, anything works. If your goal is to increase how much you're squatting, why would you sprint beforehand? And if your goal is to decrease your 5k time, how would heavy squats directly beforehand help this?0 -
I do cardio first, to warm me up, mentally (most important) and physically. At the end of my gym time, I am basically dead. But I feel great afterwards doing it this way. If I waited until after my strength training to do cardio, I wouldn't do it.0
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If you lift after intense cardio your storage of sugars will be depleted and you'll end up breaking up some muscle tissue for energy which is not ideal, If they're separated by a sufficient ammount of time it won't matter which you do first0
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