cardio or weights?

hnic76
hnic76 Posts: 22 Member
edited November 27 in Fitness and Exercise
which should you do first? i’ve read some stuff that says you should do cardio first, but i’ve also heard you should do weights first... does it matter?

Replies

  • lorrpb
    lorrpb Posts: 11,463 Member
    Do you mean first in a row on the same day or in general which type of exercise should you first add to your overall program?
  • funjen1972
    funjen1972 Posts: 949 Member
    Do you mean first in sequence as in 'run for 30 minutes then lift weights' or beginning as in 'I'm just starting my exercise routine and want to start with either cardio or weights'?
  • donharkrn
    donharkrn Posts: 187 Member
    I only do weights. Guess it just depends on your goals.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I find it's better to do them on alternate days, esp as a beginner.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    My cardio is primarily walking. I do both. And since I split my strength training alternating between lower- and upper-body days, and since it's summer and days are long, I find I'm likelier to walk after strength training on lower-body days. On upper-body, it's whatever fits my mood. And when the days grow shorter, I imagine the walking will come first, because I can strength-train in my basement after it gets dark, but I prefer to walk by day. (Not just for safety reasons. I'm in Toronto. Overnight temperatures can be quite a bit colder than daytime.)
  • aokoye
    aokoye Posts: 3,495 Member
    For me I feel better when I do strength training before I swim but I prefer doing weight training after I use the rowing machine. In short, it's all individual. In terms of a gain in strength and fitness I doubt it matters unless you are training at a very high level. That said, I don't lift heavy. I don't do either directly before or after I bike or run as I don't do either of those activities at the gym.

    That said I agree with @DancingMoosie - a beginner should probably alternate. The primary reason I don't is that there simply aren't enough days in the week.
  • hnic76
    hnic76 Posts: 22 Member
    lorrpb wrote: »
    Do you mean first in a row on the same day or in general which type of exercise should you first add to your overall program?
    in a row on the same day
  • hnic76
    hnic76 Posts: 22 Member
    funjen1972 wrote: »
    Do you mean first in sequence as in 'run for 30 minutes then lift weights' or beginning as in 'I'm just starting my exercise routine and want to start with either cardio or weights'?
    a typical workout for me is 30 min walking/running then weights... and so i’m curious if i should be doing it the other way around or if it even matters the order

  • midlomel1971
    midlomel1971 Posts: 1,283 Member
    I do them on alternate days. I do a weight circuit at my gym that involves 10 machines with about a minute of light cardio between each machine to keep the heart rate elevated. I'm sweating by the end of it. I do that every other day and then on the alternate days I do cardio (usually jogging/walking on the treadmill.)
  • flippy1234
    flippy1234 Posts: 686 Member
    I always do weights first...I want the bulk of my energy for that...Cardio to burn the rest of my energy out.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Depends on your goals.

    My goals are weight-lifting related. Therefore, weights first so I am not tired from the cardio.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    hnic76 wrote: »
    funjen1972 wrote: »
    Do you mean first in sequence as in 'run for 30 minutes then lift weights' or beginning as in 'I'm just starting my exercise routine and want to start with either cardio or weights'?
    a typical workout for me is 30 min walking/running then weights... and so i’m curious if i should be doing it the other way around or if it even matters the order

    It depends on the intensity...for what you're doing, it probably doesn't really matter.

    I personally do them on different days except for Saturday when I usually bike commute to the gym...but that's not an overly strenuous ride. When I lift, I want to maximize that workout and not be tired from a strenuous cardio session. On a training ride, I want to be fresh, and not worn out from lifting...like I don't think I'd be able to perform well on a 30 mile endurance ride after an hour of lifting.
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    I do cardio every day and 4 days of weights. I do the cardio first, I just prefer it. I can't imagine it makes a huge difference for those of us with casual goals.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited July 2018
    RockinOilyMomma wrote: »
    I read once that any exercise after 30 minutes burns straight fat for energy. Not sure if that is true. For that reason, I try to do 30-40 minutes on my elliptical, then go straight into whatever muscle group I am working that day.

    It takes way longer than that to deplete glycogen stores.

    The intensity of the exercise is going to have more to do with whether or not you're using fat or glycogen for energy for any one particular activity. For example, walking will utilize more fat for energy (but burn fewer overall calories) than going for a run which will largely utilize glycogen for fuel. You burn more fat sleeping than anything else you do, but I wouldn't recommend multiple daily naps as a weight loss tool.

    This however is all moot. You constantly cycle between fuel sources and between fat storage and oxidation...at the end of the day, your calorie deficit is what will determine net fat loss.
  • sardelsa
    sardelsa Posts: 9,812 Member
    What are your goals? Ex. If you are training for a sport or marathon, I would definitely prioritize that. If you are trying to build muscle, train for powerlifting or have specific physique goals, then you might want to focus on your lifting first. Some people do a short cardio warmup before but nothing too strenuous. If you are just having fun.. do whatever you prefer.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    There isn't an absolute correct answer for this question as it depends on how intense the cardio is, how heavy the weights are & ultimately, your goals.

    In general terms, if you're lifting heavy, the recommendation is to lift first in order to maintain good form (your form is more likely to break down when fatigued) maximizing the benefits and reducing the likelihood of injuring yourself.

  • rsclause
    rsclause Posts: 3,103 Member
    I used to warm up on a bike but felt like it was wasted time so I started running to the gym because it's only one mile.
  • RockinOilyMomma
    RockinOilyMomma Posts: 38 Member
    Makes sense, like I say, it sounded too good to be true anyway. Oh well. I will stick with my 30-40 min exercise sessions. I have no desire to do a marathon.
  • Motorsheen
    Motorsheen Posts: 20,508 Member
    sardelsa wrote: »
    What are your goals? Ex. If you are training for a sport or marathon, I would definitely prioritize that. If you are trying to build muscle, train for powerlifting or have specific physique goals, then you might want to focus on your lifting first. Some people do a short cardio warmup before but nothing too strenuous. If you are just having fun.. do whatever you prefer.

    ^^ This.

    also, if I'm doing both weight training and cardio during the same session (which is a rare occurrence), I always lift first.

    My reasoning is, I want my lifting form to be spot-on and if I'm fatigued from cardio, my lifting form might suffer.

    Like mentioned before, for most of us with less ambitious fitness goals, it probably doesn't matter all that much.

  • Motorsheen
    Motorsheen Posts: 20,508 Member
    RockinOilyMomma wrote: »
    I read once that any exercise after 30 minutes burns straight fat for energy. Not sure if that is true. For that reason, I try to do 30-40 minutes on my elliptical, then go straight into whatever muscle group I am working that day.

    @RockinOilyMomma

    Yeah, chalk that up to Bro'Science; it's okay, if you stick around long enough you'll hear all kinds of things ( some good, some very good & a lot of smack) about training.

    I voted your post 'like' and I wish there was a "respect" button, because you're out there doing your thing, which is a lot better than a lot of folks just sitting around.

    best of luck, keep after it..... & Mad Re5peXt.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    hnic76 wrote: »
    lorrpb wrote: »
    Do you mean first in a row on the same day or in general which type of exercise should you first add to your overall program?
    in a row on the same day

    I lift in my lunch break, then ride a bike after work. Mostly because that fits my schedule really well.

    The basic rule is do the one that's more important to you first. Because you'll be tired for the second one and your form may suffer.
  • heybales
    heybales Posts: 18,842 Member
    edited July 2018
    RockinOilyMomma wrote: »
    I read once that any exercise after 30 minutes burns straight fat for energy. Not sure if that is true. For that reason, I try to do 30-40 minutes on my elliptical, then go straight into whatever muscle group I am working that day.

    Since you saw vividly how untrue that statement you read, it idea probably came from something else that is generally true.

    When you start exercising, you have a slightly higher carb to fat ratio for energy source, and blood glucose at that.
    On average person not training specifically, it can take about 30 min for that ratio to change to what will be sustained for a while with lower carb to fat ratio, and carbs mainly from the muscles involved now.

    This matters little for fat loss or calorie burn, but when doing endurance and keeping those carbs as long as possible, it matters.

    As that video shows, that could have been the result of going out too hard on the bike than should have been, and intake of food just couldn't make up for that mistake.
    This specific case could have been something else, but plenty have done it for reason mentioned.

    How slow your body would have to move to burn only fat (and lactic acid available) is the reason why you see walking generally by those that have hit the wall, or crawling.

    https://youtu.be/wDNtNjwb5Us
  • Strongfitmama100412
    Strongfitmama100412 Posts: 90 Member
    edited July 2018
    I do weights first. I always did. But i dont always do cardio with lifting. Depends on if i have time or how i feel. The 10 min hiit after lifting i might not do.

    I lift heavy so i dont want to tire out. Workouts are an hour.

    Mondays: shoulders,biceps, triceps i do a 10 min HIIT on the treadmill after

    Tuesday: weights and tabata (weights arent super heavy (15 and 20s) and im teaching) i consider this more my cardio day.

    Wednesday: Leg day. i do 20min of spin after

    Thursday: Chest and back- 10 min HIIT on treadmill

    Friday: cardio day. Running/sprints on treadmill 60 mins

    Saturday: fun day to put an old dvd/vhs in. Walking

    Sunday: yoga

    I also walk as much as i can. Sunday, Friday and Saturday Mornings i take kids for a walk. They ride their bikes while I push the carriage or we walk in the park. I stay pretty active with them. Play run around with them.


  • mmapags
    mmapags Posts: 8,934 Member
    DancingMoosie wrote: »
    I find it's better to do them on alternate days, esp as a beginner.

    This^^
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    RockinOilyMomma wrote: »
    Motorsheen wrote: »
    RockinOilyMomma wrote: »
    I read once that any exercise after 30 minutes burns straight fat for energy. Not sure if that is true. For that reason, I try to do 30-40 minutes on my elliptical, then go straight into whatever muscle group I am working that day.

    @RockinOilyMomma

    Yeah, chalk that up to Bro'Science; it's okay, if you stick around long enough you'll hear all kinds of things ( some good, some very good & a lot of smack) about training.

    I voted your post 'like' and I wish there was a "respect" button, because you're out there doing your thing, which is a lot better than a lot of folks just sitting around.

    best of luck, keep after it..... & Mad Re5peXt.

    Thanks! The good thing is that I have learned that it is ok to be wrong. Even better if someone takes the time to correct me. I can’t learn if I don’t listen.

    This deserves an awesome. They took that away so all I could do was like it. But it deserves awesome.
This discussion has been closed.

Categories