Are you a fitness enthusiast who loves doing cardio and lifting weights? If yes, then you might have wondered at some point whether you should do cardio before or after lifting. It's a common question that many beginners and even experienced gym-goers ask. In this blog post, we'll discuss the pros and cons of each option and help you decide which one is right for you.
When it comes to working out, everyone has different goals, preferences, and schedules. Some people prefer to start with cardio to warm up their body and get their heart rate up. Others prefer to lift weights first and then do cardio to burn more calories post-workout. There's no right or wrong answer, but there are a few things you should consider before making a decision.
If your primary goal is to build muscle and strength, then you should lift weights first and then do cardio. This is because lifting weights requires more energy and focus, and you want to make sure your muscles are fresh and ready to go. If you do cardio first, you might fatigue your muscles and not be able to lift as heavy or with as much intensity. Additionally, doing cardio after lifting can help improve your endurance and stamina, allowing you to push yourself harder during your lifting session.
On the other hand, if your primary goal is to burn fat and improve your cardiovascular health, then you should do cardio before lifting. This is because cardio helps increase your heart rate and burn more calories during your workout. When you lift weights after cardio, your body will already be in a fat-burning state, allowing you to burn even more calories and fat during your lifting session.
In summary, whether you should do cardio before or after lifting depends on your fitness goals. If you want to build muscle and strength, lift weights first and then do cardio. If you want to burn fat and improve your cardiovascular health, do cardio before lifting.
Personal Experience #1:
I personally prefer to do cardio before lifting because it helps me get into the right mindset and warm up my body. I usually do 20-30 minutes of cardio on the elliptical or treadmill, and then lift weights for 45-60 minutes. I find that doing cardio first helps me burn more calories and fat during my workout, and I'm able to push myself harder during my lifting session.Personal Experience #2:
My friend, on the other hand, prefers to lift weights first and then do cardio. He feels like he has more energy and strength when he lifts first, and he's able to lift heavier and with more intensity. He then does 20-30 minutes of cardio on the rowing machine or bike to cool down and burn extra calories.The Science behind Cardio before or after Lifting:
According to a study published in the Journal of Strength and Conditioning Research, doing cardio before lifting can decrease muscle strength and power. This is because cardio can deplete the glycogen stores in your muscles, which can lead to fatigue and decreased performance. However, another study published in the International Journal of Sports Medicine found that doing cardio after lifting can lead to greater fat loss and improved cardiovascular health. The participants who did cardio after lifting burned more calories and fat during their workout and had a lower resting heart rate.How to Incorporate Both Cardio and Lifting:
If you're unsure which option is right for you, you can always incorporate both cardio and lifting into your workout routine. For example, you can do a HIIT (High-Intensity Interval Training) workout that combines cardio and lifting. You can also alternate between cardio and lifting days, or do cardio and lifting in the same session but with different intensities and durations.Personal Experience #3:
I recently started doing a HIIT workout that combines cardio and lifting, and I love it! The workout consists of 30 seconds of high-intensity cardio (jumping jacks, mountain climbers, etc.) followed by 30 seconds of lifting (squats, lunges, etc.) for a total of 10-15 minutes. It's a great way to get my heart rate up, burn calories, and build muscle all at once.Question and Answer:
Q: Is it better to do cardio before or after lifting?
A: It depends on your fitness goals. If you want to build muscle and strength, lift weights first and then do cardio. If you want to burn fat and improve your cardiovascular health, do cardio before lifting.
Q: How long should I do cardio before lifting?
A: It depends on your fitness level and the type of cardio you're doing. Generally, 20-30 minutes of cardio is enough to warm up your body and get your heart rate up.
Q: Can I do cardio and lifting on the same day?
A: Yes, you can do cardio and lifting on the same day, but make sure to give your muscles enough time to recover between workouts. You can also alternate between cardio and lifting days to prevent overtraining.
Q: What is the best type of cardio to do before lifting?
A: Any type of cardio that gets your heart rate up and warms up your body is good before lifting. This can include running, cycling, rowing, or using the elliptical or stair climber.
Conclusion:
So, should you do cardio before or after lifting? It depends on your fitness goals and personal preferences. If you're looking to build muscle and strength, lift weights first and then do cardio. If you're looking to burn fat and improve your cardiovascular health, do cardio before lifting. You can also incorporate both cardio and lifting into your workout routine by doing a HIIT workout or alternating between cardio and lifting days. Remember to listen to your body and give your muscles enough time to recover between workouts.
