Are you someone who's trying to figure out whether to start with weight training or cardio first? If yes, then this blog post is for you. In this article, we will discuss which one to do first and why. So, keep reading to find out.
Why is it Important to Know Which One to Do First?
It's important to know which one to do first because it can affect your workout results. Doing weight training before cardio can help you build more muscle and burn fat. On the other hand, doing cardio before weight training can reduce your energy and strength for lifting weights.
So, What Should You Do First: Weight Training or Cardio?
The answer to this question depends on your fitness goals. If your goal is to build muscle and lose fat, then you should start with weight training. Doing weight training first helps you build more muscle, which in turn increases your metabolism and helps you burn fat. Moreover, weight training helps you maintain your muscle mass while losing fat.
If your goal is to improve your cardiovascular health or endurance, then you should start with cardio. Doing cardio first improves your heart rate, blood circulation, and lung capacity. It also helps you warm up your body and prepare it for weight training.
My Personal Experience
As a fitness enthusiast, I prefer to start with weight training. I always start with compound exercises like squats, deadlifts, and bench press, followed by isolation exercises like bicep curls, tricep extensions, and calf raises. After weight training, I do cardio for 20-30 minutes.
Benefits of Doing Weight Training First
Here are some benefits of doing weight training first:
1. Increases muscle mass:
Starting with weight training helps you build more muscle, which increases your metabolism and helps you burn fat.
2. Improves strength:
Weight training helps you improve your strength and endurance, which in turn improves your performance in other physical activities.
3. Promotes fat loss:
Weight training helps you burn more calories and fat, even after your workout.
How to Do Weight Training First?
Here are some tips to do weight training first:
- Start with compound exercises, which work multiple muscle groups at the same time.
- Do 2-3 sets of 8-12 reps for each exercise.
- Rest for 30-60 seconds between sets.
- Focus on form and technique.
- Gradually increase the weight and intensity.
My Personal Experience
When I started my fitness journey, I used to do cardio first, followed by weight training. However, I noticed that I was not able to lift heavier weights and my energy levels were low. Then, I switched to weight training first, and I saw a significant improvement in my strength, muscle mass, and fat loss.
Benefits of Doing Cardio First
Here are some benefits of doing cardio first:
1. Improves cardiovascular health:
Cardio exercises, such as running, cycling, and swimming, help you improve your heart rate, blood circulation, and lung capacity.
2. Burns calories:
Cardio exercises help you burn more calories and fat, especially if you do high-intensity interval training (HIIT).
3. Reduces stress:
Cardio exercises help you reduce stress and anxiety, and improve your mood.
How to Do Cardio First?
Here are some tips to do cardio first:
- Start with low-intensity cardio, such as walking, jogging, or cycling.
- Gradually increase the intensity and duration.
- Do high-intensity interval training (HIIT) for maximum fat burning.
- Combine different types of cardio exercises for variety.
- Don't forget to warm up before and cool down after your workout.
My Personal Experience
Although I prefer to start with weight training, I sometimes do cardio first, especially when I'm not in the mood for lifting weights. I like to do HIIT workouts, such as sprints, burpees, and jumping jacks, followed by low-intensity steady-state (LISS) cardio, such as cycling, rowing, or elliptical.
Question and Answer
Q: Should I do weight training and cardio on the same day?
A: Yes, you can do both on the same day, but make sure to prioritize your goals. Start with weight training, followed by cardio, or vice versa. Also, don't overdo it, and give your body enough rest and recovery time.
Q: How long should I wait between weight training and cardio?
A: It depends on your fitness level and workout intensity. If you're doing high-intensity weight training, you may need to rest for 30-60 minutes before doing cardio. However, if you're doing low-intensity weight training, you can do cardio right after your workout.
Q: Can I do weight training and cardio on alternate days?
A: Yes, you can do weight training and cardio on alternate days, especially if you're a beginner or have limited time. However, make sure to balance your workouts and don't neglect any muscle groups or cardio exercises.
Q: How many days a week should I do weight training and cardio?
A: It depends on your goals and fitness level. If you're a beginner, start with 2-3 days a week for each. As you progress, you can increase the frequency and duration. However, don't overdo it, and always listen to your body.
Conclusion of What to Do First: Weight Training or Cardio
In conclusion, whether to do weight training or cardio first depends on your fitness goals. If you want to build muscle and lose fat, start with weight training. If you want to improve your cardiovascular health or endurance, start with cardio. However, you can also do both on the same day or alternate days, depending on your schedule and preferences. Just make sure to balance your workouts, prioritize your goals, and listen to your body.
