BIG QUESTION...CARDIO BEFORE OR AFTER WEIGHTS?

 

Should You Do Cardio Before or After Weights? It Depends on Your Goals

When it comes to your workout routine, one of the most common questions you might face is whether to do cardio before or after weightlifting. The truth is, the right order depends on your personal fitness goals—whether you're aiming for weight loss, strength, or endurance. Here's a breakdown to help you decide which approach works best for you.

Understanding Your Fitness Goals

Your fitness goals should guide the decision on whether to prioritize cardio or strength training. Are you focused on losing weight, building muscle, increasing endurance, or perhaps a combination of these? While cardio is often seen as the go-to for weight loss, strength training plays a crucial role too. Balancing both will help you achieve the best results.

The Case for Doing Cardio First

Cardio is effective at burning calories, and if your goal is weight loss, starting with cardio might be your best option. Studies show that cardio can burn more calories in a shorter amount of time compared to weightlifting. Doing moderate-intensity cardio to warm up can help you hit the fat-burning zone, making it easier to burn fat throughout your workout.

Personal trainer Mollie Millington explains that lower-intensity cardiovascular exercise, sustained for longer periods, can be especially effective for fat loss. Moreover, doing cardio first allows you to tackle it while you're still fresh, leading to more endurance in your workout. Starting with cardio also leaves enough energy to transition into weightlifting, which can lead to an afterburn effect, where your body continues to burn calories even after the workout ends.

For those focused on improving cardiovascular endurance, such as runners, cyclists, or swimmers, starting with cardio is a no-brainer. You'll be able to push yourself harder in your chosen activity when you have fresh legs and energy.

The Case for Doing Weights First

On the flip side, if your primary goal is strength or muscle gain, lifting weights first is the way to go. Cardio before weights could leave you feeling fatigued, making it harder to perform strength exercises with proper form. By lifting weights first, you ensure that you have maximum energy for your reps, which is critical for building muscle effectively and safely.

Additionally, combining weightlifting with cardio may enhance fat loss. Millington explains that lifting weights first can put your body into an aerobic state, which could help you maintain that fat-burning mode as you transition into cardio. If you lift lighter weights and don't completely fatigue your muscles, you might find this approach beneficial for both muscle growth and fat loss.

Should You Do Cardio and Weights on the Same Day?

Even though there's no one-size-fits-all answer to whether cardio or weights should come first, the research is clear on one point: combining both activities provides a balanced approach to overall health, fat loss, and muscle gain. If you prefer doing both cardio and weightlifting with full effort, consider splitting them into separate days to give your body enough time to recover.

However, if you're keen on doing both in one session, experiment with what feels best for you. Personal trainer Mollie Millington suggests that if you're enjoying your cardio warm-up, don't interrupt it with weights just because it's the "right" thing to do. Continue with your cardio until you're ready to switch to strength training. Conversely, if you love lifting weights more than cardio, start with a shorter run and treat yourself to weightlifting afterward.

Final Thoughts

Ultimately, the decision to do cardio before or after weights depends on your goals, energy levels, and personal preferences. It's all about what works for your body and keeps you motivated to stay active. The best workout routine is the one you enjoy and can consistently commit to, so experiment and see what feels right for you.

As always, consult a health professional before making any significant changes to your fitness routine, especially if you have any medical concerns or specific health goals.