Should You Do Cardio Before oR After You Weight Training

As a fitness enthusiast & Personal trainer, I have always been keen on optimizing my workouts to achieve the best results. One question that often crossed my mind was, "Should I do cardio before or after lifting weights?" It's a debate that has sparked discussions among gym-goers for years. To find the answer, I decided to experiment and discover which approach worked best for me.

Here's how to decide whether to do cardio before or after weights based on common fitness goals.

=>The advice below is recommended by the American Council on Exercise.

-If your goal is better endurance, do cardio before weights.
-If your goal is burning fat and losing weight, do cardio after weights.
-If you want to get stronger, do cardio after weights.
-On upper-body strength training days, you can do either first.
-On lower-body strength training days, do cardio after weights.
-If your goal is just general fitness, do either first, but maybe start with the one you like less.
-Now that you’ve got some basic tips, read on for all the deets about combining cardio and weight training and when experts say you should do them for max benefits.

One sunny morning, I walked into my local gym with a clear-cut plan. I wanted to compare how my body responded to different workout sequences.

Day 1 :

On Day 1, I opted for cardio first, as I usually enjoyed a good warm-up to get my heart rate up before hitting the weights.

I started with a brisk 20-minute jog on the treadmill, followed by some high-intensity interval training (HIIT) to really get my blood pumping. The cardio session left me feeling energized and ready to conquer the world—or at least the weights section.

" As I transitioned to weightlifting, I noticed something intriguing. While I felt energetic, my muscles seemed slightly fatigued, making it challenging to lift heavier weights. My form wasn't as good as I had hoped, and I could feel the difference in my strength compared to other days when I lifted weights first."

Determined to remain unbiased, I repeated the experiment

Day 2 :

On Day 2, this time swapping the order. I started my workout with weightlifting, focusing on compound movements like squats, deadlifts, and bench presses. The session felt intense, but my muscles responded much better to the heavy lifting.

" When I moved on to cardio after weightlifting, I could feel the contrast. My heart rate was still elevated from the weights, and the cardio session seemed more effective. I felt a deeper burn during my cardio workout, and I knew I was getting the most out of every minute. "

After completing both experiments, I decided to examine deeper into the science behind the two approaches. It turns out that the order of workouts can significantly impact your performance and results.

Doing cardio before lifting weights can deplete glycogen stores and lead to decreased strength during weightlifting. It can also increase the risk of injury if you're not careful with your form. On the other hand, performing cardio after weightlifting allows your muscles to be in an optimal state for growth and recovery.

Armed with this knowledge and my own experiences, I made a decision. I would continue to start my workouts with weightlifting, as it aligned better with my fitness goals of building strength and muscle mass. However, I didn't completely dismiss cardio before lifting. I realized that a short and moderate warm-up could be beneficial to prepare my body for the intense weightlifting session ahead.

Ultimately, there is no one-size-fits-all answer to the "cardio before or after lifting" dilemma. It depends on your individual fitness goals, preferences, and body's response. As with any fitness journey, experimentation and self-awareness are key to finding what works best for you.

So, the next time you hit the gym, take a moment to listen to your body and choose the workout sequence that aligns with your aspirations. Whether you're striving for strength, endurance, or a well-rounded fitness routine, finding the perfect balance between cardio and weightlifting will bring you one step closer to achieving your fitness goals.

Thank