If you’re going to the gym and plan to do both cardio and weight training, which one should you do first?
This is a long-standing debate in fitness. And, like many things related to fitness, there isn’t a one-size-fits-all answer. How you should structure your workout depends on a variety of different factors.
Cardio Vs. Weights
Cardio, also known as aerobic exercise, is a type of exercise that raises your heart rate. For cardio, your body relies on oxygen for energy. Examples of cardio exercises include running, cycling, jumping rope, playing sports, swimming, and rowing.
Weightlifting is a type of anaerobic exercise. Anaerobic exercises typically involve bursts of high-intensity activity. For lifting weights and other anaerobic exercises, your body relies on glucose stored in your muscles for energy.
Typically, Weights Come First
Generally, most experts recommend weight lifting should come before cardio in a workout. The reason for this is that if you do cardio first, you’ll be more fatigued when it’s time to do weights. Being tired before lifting weights means you won’t be able to lift as much and there’s a greater chance of injuring yourself.
Doing weights before cardio is also better suited for some specific fitness goals. It makes it easier to burn fat and lose weight. It also helps you strengthen your muscles more effectively, particularly when you’re focusing on lower-body strength.
Also, you’ll want to make sure that you warm up before you start lifting weights. Often, a warmup includes some light cardio. You want to get your muscles warmed up and moving, but not wear them out before you start lifting.
Sometimes, You’ll Want to Do Cardio First
Your individual fitness goals also play a role in the decision of whether to do cardio or weights first. If your main goal is to build endurance, then you’ll want to do cardio first and then lift weights.
Cardio before weights can also work well if you simply want to get fit in general and don’t care that much about specifically increasing strength. In that case, you might want to start with the type of exercise that you like less so that you’re ending on a better note for you.
Of course, keep in mind that if you do cardio first then you need to be extra careful to avoid injury when lifting weights because your muscles will already be partly fatigued.
Also, Keep in Mind …
Some types of workouts combine strength and cardio at the same time. HIIT and circuit training are two examples of that. You could also choose to alternate cardio and weight workouts on different days instead of doing both on the same day. It really just depends on your individual preferences, goals, and the time you can spend in the gym.
Working with a personal trainer either one-on-one or in a group class can help you get your fitness goals on track. We can work with you to develop a fitness routine that balances weight training and cardio to meet your individual goals. Contact us today to set up a gym tour and a free fitness evaluation.