Cardio or weights first? Does it matter?
Cardio4Cupcakes
Posts: 289 Member
Good morning all, lately my normal gym routine has been a 1 or 2 mile warmup on the treadmill, a 20 minute spot on a stationary bike or an elliptical, and then lifting or leg machines. Someone at my gym told me I shouldn't break it up like that (i should do 40 minutes on the treadmill or elliptical but not both), and that I should lift first and then do cardio after.
I'm new to weights so when I'm done, I'm pretty wore out. I can't really imagine running or any sort of cardio after. Does it really make a difference?
I'm new to weights so when I'm done, I'm pretty wore out. I can't really imagine running or any sort of cardio after. Does it really make a difference?
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Replies
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Depends on your goals. I am lift focused so I lift first.0
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I prefer slight warm up and then weights first because i want to be at my best when lifting heavy things where form matters. I cna finish off with cardio and just give my all at the end. If you cnat manage both, then common says just do one or the other.0
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If you want to shift the focus to weights...then its lift first cardio second. The thing with weights is...nothing gives your body that kind of "look" but weights but people do not realize that circuit training on weight machines can get you to "look" as if you did free weights and circuit training is quicker...time wise.
Many younger people will disagree with me...they are young. I am 55 I have done body building with free weights and circuit training...the result is very similar.
I do not wish to be attacked for my post. You can disagree with my opinion without reposting me and without attacking me. Thank you.
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BAHAHAH at prefacing your posts with do not attack me!If you want to shift the focus to weights...then its lift first cardio second. The thing with weights is...nothing gives your body that kind of "look" but weights but people do not realize that circuit training on weight machines can get you to "look" as if you did free weights and circuit training is quicker...time wise.
Many younger people will disagree with me...they are young. I am 55 I have done body building with free weights and circuit training...the result is very similar.
I do not wish to be attacked for my post. You can disagree with my opinion without reposting me and without attacking me. Thank you.
Sorry, you're constantly giving wrong advice, so how can someone NOT respond? 55 years old or not, age has nothing to do with knowledge.
OP - I prefer lifting and cardio on separate days, that way I can lift freakin heavy without worrying about being able to move after, and then running my butt off the next day. That being said if you don't have the time for that, go by what works best for you!
ETA: p.s leg day and cardio never mix well, so here's a pre-warning LOL0 -
It's personal preference and what helps with your goals more.
For me, I lift first then do cardio. I've found that if I do cardio first, my lifts suffer. I've also found that if I do cardio first, I'm more apt to skip out on weights because I've already been at the gym for "sooo long." (Even though that's mostly mental rather than actual.)
I do some dynamic warm-ups and warm-up sets on the weights before I actually lift, which can help prevent injuries from working too much with 'cold' muscles.
ETA: Like the PP, I rarely do my lifting and long cardio on the same day. I usually lift and then walk or bike for 10-15 mins. I do my runs on days when I don't lift.0 -
Thanks everyone. I could definitely do separate days. I know it's a learning experience and I should try stuff. I went from 200-173 in about a year, I tried a low-carb diet to break a stall and gained 10 pounds back. Now I'm sitting at 178 but I would like to focus more on weights. I'd like to have some definition. I'm okay with gaining a few pounds in muscle to have some great arms.0
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Just remember, weight loss is about calories in vs. calories out and working out is for health!Cardio4Cupcakes wrote: »Thanks everyone. I could definitely do separate days. I know it's a learning experience and I should try stuff. I went from 200-173 in about a year, I tried a low-carb diet to break a stall and gained 10 pounds back. Now I'm sitting at 178 but I would like to focus more on weights. I'd like to have some definition. I'm okay with gaining a few pounds in muscle to have some great arms.
So keep at it, and just focus at not doing any fad diets like cutting carbs, etc (unless for medical reasons)! Slow and steady!
ETA: And lifting while losing helps you retain muscle mass, so good for you on starting that.0 -
In general, you'd base it on your goals. If your goal is to work on strength and/or muscle building, you would likely go for a warm up and then lift weights and then you would do your cardio after that or on a different day. If you are more focused on cardio health, you would likely do it in the opposite order. But if you are just wanting general fitness, you'd do it whatever way you want to do it.
I usually do them on separate days. One day a week, though, I usually walk on the treadmill for 30-40 minutes and then do an additional lower body weight training session. The walking isn't really intensive so it serves more as a long warm-up rather than wearing me out.0 -
I don't really see any reason that breaking up the cardio is really hurting you from a weight loss perspective at least.
Supposedly you can burn more fat during a workout if you lift weights first because you've depleted the muscle glycogen and this is supposedly going to make you start burning fat earilier in the cardio workout.
if there is any effect at all its pretty minimal and the only thing that really matters would be total calories burned.0 -
It is about the results you are looking to achieve... I am personally doing 35 minutes of elliptical before I grab a barbell or a dumbbell... BUT then I am only doing 3 lifts afterwards...my goal is to increase muscle mass and reduce fat while loosely staying within a caloric deficit...My ultimate goal is to develop the physical attributes of a rugby forward... in short I want to be able to flip a compact car on its side.. then outdistance the owner as he chases me down the street
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I can run on tired legs, but lifts break down on tired legs/core. So I lift first.0
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I would also recommend breaking cardio and lifting up into separate days so that you can give your all to whichever you're working on that day. Lift until you can't lift any more. Cardio until you can't talk through your cardio.0
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what's best??? is what feels good to you... there is NO right way.. there is only YOUR way...until you decide to become an elite athlete... then you will have all the advice you need form a real coach...of course... YOU might also visit a wellness clinic... where you can speak to nutritionists, kinesiologists, physiotherapists etc.... etc.. and get a plan specific to you... BUT who has that kind of money???0
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Unless you're running, you should always be able to keep a light conversation otherwise you're going too fast.britishbroccoli wrote: »I would also recommend breaking cardio and lifting up into separate days so that you can give your all to whichever you're working on that day. Lift until you can't lift any more. Cardio until you can't talk through your cardio.
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Talking through cardio, not talking through cardio? Surely its just an indication of exertion and you use pace accordingly to what your aims are? Im not sure on what basis you say too fast and why?0
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The one that is more important to you, that's the one you do first.0
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I can run on tired legs, but lifts break down on tired legs/core. So I lift first.
This. I run and lift on alternate days, but if I were doing both on the same day, I'd rather lift first. I can seriously hurt myself if I'm lifting when I'm worn out. If I run when I'm already tired, I'll just run slower.0 -
I think it's less dangerous to lift heavy weights first and cardio afterwards so that you are not moving heavy weights whilst partially exhausted/fatigued etc. But it's up to you.0
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RavenLibra wrote: »It is about the results you are looking to achieve... I am personally doing 35 minutes of elliptical before I grab a barbell or a dumbbell... BUT then I am only doing 3 lifts afterwards...my goal is to increase muscle mass and reduce fat while loosely staying within a caloric deficit...My ultimate goal is to develop the physical attributes of a rugby forward... in short I want to be able to flip a compact car on its side.. then outdistance the owner as he chases me down the street
I hope I'm not around when you reach your goal. 0 -
Unless you're running, you should always be able to keep a light conversation otherwise you're going too fast.britishbroccoli wrote: »I would also recommend breaking cardio and lifting up into separate days so that you can give your all to whichever you're working on that day. Lift until you can't lift any more. Cardio until you can't talk through your cardio.
What? Going too fast for what?0 -
britishbroccoli wrote: »
Unless you're running, you should always be able to keep a light conversation otherwise you're going too fast.britishbroccoli wrote: »I would also recommend breaking cardio and lifting up into separate days so that you can give your all to whichever you're working on that day. Lift until you can't lift any more. Cardio until you can't talk through your cardio.
What? Going too fast for what?
As I said, if your cardio choice is running, you should always be able to keep a light conversation otherwise you're going too fast.britishbroccoli wrote: »Cardio until you can't talk through your cardio. 0 -
Whatever your goal is. I personally lift first. I don't want my lifts to suffer and I feel stronger rested. Cardio on tired legs isn't bad for me since my fitness goal (triathlon) will require me running on tired legs anyway. So I have no problem lifting and biking or running.0
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I do my long-distance cardio (eg, 3-mile continuous swimmin) on separate days. I do strength training once or twice a week, circuit training with three sets, weights first followed by 20-25 minutes on three different cardio machines which focus on my legs (rowing, steps, bike). Rowing, when done properly, is also is a good core work-out and some arms. This gives some priority to strength training on these days and also helps complement my swimming work-outs (mostly arms) with some focus on my legs. This works really well for me.0
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You will burn more fat lifting weights first and doing a cardio session after...
How long the post workout cardio session is depends on how much fat you have to lose...but you'll be glycogen depleted if your workout was intense tapping into fat stores.0 -
I do cardio first... because I have to get up at 5:15 am to work out. The cardio wakes me up and then I move onto some strength training.0
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britishbroccoli wrote: »
Unless you're running, you should always be able to keep a light conversation otherwise you're going too fast.britishbroccoli wrote: »I would also recommend breaking cardio and lifting up into separate days so that you can give your all to whichever you're working on that day. Lift until you can't lift any more. Cardio until you can't talk through your cardio.
What? Going too fast for what?
As I said, if your cardio choice is running, you should always be able to keep a light conversation otherwise you're going too fast.britishbroccoli wrote: »Cardio until you can't talk through your cardio.
Too fast .. for what? Like, how can being fast be bad? There's no such thing as too fast unless you're trying to run for X miles. There's no such thing as too fast unless you're just starting out. I do HIITs.0 -
Sorry, distancebritishbroccoli wrote: »britishbroccoli wrote: »
Unless you're running, you should always be able to keep a light conversation otherwise you're going too fast.britishbroccoli wrote: »I would also recommend breaking cardio and lifting up into separate days so that you can give your all to whichever you're working on that day. Lift until you can't lift any more. Cardio until you can't talk through your cardio.
What? Going too fast for what?
As I said, if your cardio choice is running, you should always be able to keep a light conversation otherwise you're going too fast.britishbroccoli wrote: »Cardio until you can't talk through your cardio.
Too fast .. for what? Like, how can being fast be bad? There's no such thing as too fast unless you're trying to run for X miles. There's no such thing as too fast unless you're just starting out. I do HIITs.
Merpy derp
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typically weights first.
warm up- lift then cardio.
I would say this applies for lifters- and general fitness folks.
For people who need endurance with a splash of lifting- do your endurance training first- obviously- that trumps lifting.
For her case- I would suggest- doing her mile warm up- lifting- then doing whatever cardio she wants.
The OTHER exception that general guideline is if you HATE cardio- and won't do it after lifting- b/c of excuses and lazy (this is me quiet honestly) then do your cardio first.
I know I'll lift- unquestionably.
But if I have a justification to leave- but I don't NEED to- I'll sacrifice cardio sometimes- so occasionally (depending on my programming) I'll do light cardio first just to get it done- because I freely admit sometimes I'm just THAT lazy.
But no- it doesn't matter greatly at the beginning stages of fitness.0
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