Cardio before or after weight lifting: Which one is better for weight loss?
most exercise Program involves a proportion of aerobic exercise and weight training. if you exercise regularly Gymyou may be unsure whether to click weight Enter the room first, or jump on Aerobics machine. For me, the order usually depends on my mood, but I tend to choose cardio first because I love the endorphin rush it brings. This has been the subject of much debate, but is there a real case for doing one over the other? What does science say?
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It all depends on your goals, like many controversial topics in the world of health and fitness. As with strength training and cardio, your workout results will vary depending on the order in which you perform the exercises. The science is actually not settled on whether one method is better or not. The bottom line is, it all depends on whether you want to Improve overall health , lose weight Or gain muscle.
Read on to find out which method works best for your goals. Oh, don’t forget Warm up properlyin spite of.
What is your goal?
When deciding whether to do cardio or weightlifting first during a workout, it’s best to start with your goals. Do you want to Lose weight or increase muscle tone? Maybe you want to improve your endurance or build bigger muscles.
A common misconception is that aerobic exercise is the most important exercise lose weightbut both aerobic exercise and strength training are important for this.
Reasons to do aerobic exercise first
Aerobic exercise, such as running, is effective in raising your heart rate and burning calories.
Aerobic exercise is well documented Burn calories effectively. If you lift weights for 30 minutes vs. any other aerobic exercise Aerobic exercise burns more calories in the same amount of time. With this in mind, you may want to start your cardio at a steady intensity to get into heart rate zone You need to burn fat. You can then transition to weightlifting, which will create a “afterburn,” which helps burn calories when you finish your workout.
You don’t even necessarily have to work out hard to get the benefits of aerobic exercise. “Lower-intensity cardiovascular exercise (in the fat-burning zone/aerobic training zone) will help you lose weight. (But) it needs to be sustained over a longer period of time,” he says Molly Millingtona personal trainer based in London.
Lift weights first, especially if you lift heavy objects Using your entire body will tire you out before you get to the cardio portion of your workout. This means you may be cutting your workout short and not getting the calorie-burning benefits of cardio, especially if you’re trying to burn as many calories as possible in the allotted time. That said, try starting with cardio and starting with weights to see what works best for you. If you exercise with light weights, this can help get your heart rate up and prepare your body for running, Cycling or other aerobic exercise.
Finally, if you enjoy running, biking, or swimming and want to improve your speed or overall endurance, it’s wise to choose cardio first, as you’ll get started with these workouts right away. This way, you can start with the exercises that are most important for your long-term goals and make faster progress.
Example of lifting weights first
Lifting weights and strength training are the most effective ways to build muscle.
If your main goal is to improve strength, be able to lift heavy weights, or build muscle, then lifting weights first is best. No Do aerobic exercise first to tire your body out. The less fatigued you are, the more repetitions you can perform with correct form—and good form is critical to strength training safely and effectively.
Lifting weights first may also help fat loss When combined with aerobic exercise, according to Millington. “Theoretically, lifting weights first puts your body into aerobic mode (so) when you start running, you’re already in an aerobic/fat-burning state. So you can stay in (the aerobic state) longer while running , and thus use fat as a source of energy,” Millington said. As I said above, this is best when you’re lifting lighter weights that don’t fatigue your entire body.
Ultimately, while the science is still out on whether it’s better to do cardio or weightlifting first, one thing is very clear, doing both is beneficial. Research shows A combination of the two is best for overall health, building muscle and reducing body fat.
If you want to do both cardio and weight training at 100% effort, then you can try doing them on different days to allow your body to recover in between. If you want to do both, see which works best for you.
“I’m a firm believer in doing what you love. Exercise can be fun,” Millington said. “If you’re at your best when you’re warming up and having fun on the treadmill, don’t stop lifting weights. Keep practicing until you’re ready to switch to weightlifting. Or, if you prefer weightlifting to running, start with shorter times Run and then ‘reward’ yourself with weights,” Millington says.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider with any questions you may have regarding a medical condition or health goals.
