Is it Better to Do Cardio Before or After Working Out?
Cardio Before Strength Training: When and Why?
Doing cardio before lifting weights is popular for people focused on improving cardiovascular endurance or warming up their bodies for exercise. Here are some key benefits and drawbacks:
Pros:
Increased Heart Rate and Blood Flow: Cardio first helps warm up your muscles, reduce stiffness, and increase blood flow, which can prepare your body for a safer and more effective workout.
Improved Cardio Performance: Starting with cardio allows you to approach it with maximum energy, potentially improving your performance and conditioning over time.
Effective for Weight Loss Goals: If weight loss is your primary goal, cardio before weights might be beneficial, as it helps you burn more calories when you have the most energy available.
Cons:
Less Energy for Strength Training: Doing cardio first may leave you with less energy for weightlifting, potentially compromising your ability to lift heavy or perform strength-based exercises optimally.
Muscle Fatigue: Extended cardio sessions, especially high-intensity ones, can lead to muscle fatigue, which may reduce the effectiveness of your strength training.
Best for: People focused on improving their cardiovascular health, endurance athletes, or those aiming primarily for weight loss through calorie burn.
Cardio After Strength Training: When and Why?
On the other hand, many fitness professionals suggest saving cardio for after your weightlifting session, especially if muscle growth, strength gains, or overall power are your primary goals.
Pros:
More Energy for Strength Training: Lifting weights first allows you to tackle your strength exercises with maximum energy and concentration, potentially leading to better strength and muscle gains.
Improved Muscle Recovery: Some studies suggest that doing cardio after weights can enhance post-exercise oxygen consumption, aiding recovery by promoting nutrient and oxygen flow to fatigued muscles.
Better for Muscle Gain Goals: By prioritizing weightlifting, you ensure that you’re not fatigued for strength exercises, helping maximize hypertrophy and muscle-building potential.
Cons:
Reduced Cardio Performance: After an intense weightlifting session, you might not perform as well in your cardio routine due to muscle fatigue.
Potentially Limited Cardio Benefits: If cardio is an important goal for you, doing it after weights may mean you're unable to train at the intensity needed to improve your cardiovascular fitness optimally.
Best for: People focused on muscle gain, strength improvement, or those interested in power-based activities.
Other Considerations
Goal-Specific Approach: If you’re aiming for a balance, consider the hybrid approach: low-intensity cardio as a warm-up for a few minutes before lifting, with a more intense cardio session post-lifting. This ensures a warm-up, strength focus, and a cardio finish without draining your energy too early.
HIIT (High-Intensity Interval Training) as a Middle Ground: If you enjoy intense, short bursts of cardio, try doing HIIT on separate days from strength training. HIIT can complement strength goals without causing significant muscle fatigue.
Personal Preferences and Energy Levels: For many people, personal preference plays a huge role in workout satisfaction and consistency. Try both methods and observe your energy levels, strength gains, and cardiovascular performance to see what suits you best.
Final Verdict
In the end, whether you do cardio before or after weight training depends on your primary fitness goals:
Prioritize Cardio First if your main focus is endurance, calorie burn, or cardiovascular health.
Strength Training First is ideal if muscle gain, strength, or power is your main goal.
Hybrid or Separate Days can offer a balanced approach, especially if you have both cardio and strength-related fitness goals.