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Should You Do Cardio Exercise Before or After Strength Training?

A question I get asked often and one I see time and time again on message boards all over the internet is should one exercise before or after resistance training? Before I go any further, I want to make it very clear that my point is that everyone should engage in a cardio exercise of their choice for 5 to 10 minutes before exercise. all, whether it’s cardio, resistance or flexibility exercises. This is very important for a number of reasons as light and light weight exercises will warm up the muscles, ligaments, joints and tendons that will be used more in the next exercise. Warming up with cardio slightly increases the core temperature, increases circulation, slightly raises the heart rate and helps prepare the heart for increased workload, helps to activate the lungs it also helps you mentally focus on the upcoming workout. The biggest benefit of warming up with intense cardio is the reduced risk of injury. If the body is not warmed up properly, you can injure muscles, joints, ligaments or tendons.

Back to the question of should you exercise before or after exercise? There is no best answer here and you should consider your own goals. If your goal is to increase endurance, strength or general cardiovascular health, I recommend doing cardio exercises before weight and resistance training. By doing your cardio workout first (after your 5 to 10 minute warm-up of course), you can engage in a more intense session, which can include intervals that really push you. at the lactic acid threshold or VO2. max level It is very unlikely that you will be able to do intense cardio work after heavy training. So, in short, if your goal is to increase your cardiovascular fitness level, you should do cardio exercises before resistance training.

On the other hand, if your goal is to lose weight, the current thinking in the fitness community is to do cardio after resistance training, you increase your fat metabolism rate (fat burning as it is often referred to. such as). The theory is that by participating in high-intensity exercise, you will deplete glycogen stores in the muscles during this exercise. When glycogen stores are depleted, the body begins to use body fat for fuel. Endurance athletes have known this for a long time, but in order to achieve this in endurance training, an athlete must run for about 90 minutes to completely break down the muscles. the glycogen. So I’m a bit skeptical that most people who work out push themselves to glycogen depletion during resistance exercise, especially less than an hour of exercise. For more advanced trainers, I believe it can be done and therefore can be an effective way to lose body fat for those people.

I usually look at it, if you do cardio and resistance exercises on the same day repeatedly, one or the other will be lower in volume. Again, evaluate your personal goals before deciding whether to do your cardio exercises before or after resistance training. If you’re trying to build muscle, you want to build as much muscle strength as you can in your resistance training, so doing cardio before weight training can work against your muscle building goals. If you want to gain endurance or heart health, put your focus on cardio exercises and do them first. Remember that no matter what you end up doing first, it’s more important to warm up properly with at least 5 to 10 minutes of cardio (even if it’s just a brisk walk) to prepare the body for ‘pre-exercise, to get your head in the right place to remove productive exercises, and most importantly to reduce the risk of injury. This argument will be meaningless if you get injured 5 minutes into your workout and take the next 8 weeks off to rehabilitate the injury!

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