A lot of people wonder whether they should do their cardio before or after weights. There really isn?t a simple answer to this question. In fact, there are a few different variables that effect whether it makes more sense to do cardio before weights or cardio after weight training. Much depends upon your main objectives in your workout routine. This will be determined by whether you want to train to gain strength, if you want to lose weight or if you are looking at improving your overall health, all of which will influence whether it is more important to do your cardio before or after weights.
Aside from the goals you want to achieve in your fitness workout regimen, there are other things to consider that will determine which order you should do your cardio and your weight training.
1. Intensity of each component: are you performing a simple aerobics routine of steady state cardio or high intensity interval training (HIIT)? Beyond that, are you doing heavy lifting, high rep training or low rep training to the point of failure? #2 ? Duration ? Are you doing a marathon-style cardio workout or a short and intense workout? * How does your body respond to weight training as opposed to cardio training? Which exercise tires your muscles out more?
4. Motivation/mindset: do you prefer to get one form of exercise done first? This could be determined by how focused you are throughout your workout from beginning to end.
In a small study that was conducted by Brigham Young University involving 10 men, it was determined that doing weight training after cardio was the most beneficial method. Here is a rundown of the findings from that study:
* When cardio is done before weights, the body?s EPOC or caloric ?after burn? effect was at its highest rate. * Participants burned more calories for a longer period when weight training was done after the cardio portion.
3. The overall recommendation was to perform ?aerobic exercise before resistance exercise when combining them into one exercise session.?
Far be it from me to believe a study of ten men constitutes a truth though. Sure, there are good things to be said for doing cardio first, but what about melting away all the fat?
Doing cardio after weight training has always seemed more practical to me. I like to make sure I have a high energy level so that I can lift heavy weights. In addition, heavy weight training requires coordination and focus. A bulk of most cardio workouts involve the legs, making it extremely difficult to be able to do sets of heavy squats following a 45-minute cardio workout. However, the opposite can also be true, as trying to get an aerobic cardio workout after doing sets of heavy squats would be very difficult as well.
While I believe in doing cardio after weights or even splitting cardio and weight training into separate workouts, here are my recommendations for exercise order based on common fitness goals:
* You can increase your endurance by doing cardio first; that can be done using high intensity interval training.
2. Increase cardiovascular endurance: cardio before weights; use high energy levels to maximize HIIT or marathon workouts
* How much fat you burn depends upon your fitness level. When you are wanting to burn fat there are even more factors to consider, such as burning more calories during a longer cardio routine versus a rigorous weight training routine that might tire you out even faster. However more advanced exercisers can get a nice release of HGH and fatty acids by performing resistance training and follow that up with cardio to burn the fatty acids in the bloodstream.
4. Improve health: order has no impact when it comes to improving overall health
Since there are so many variables, there is no right answer to the question of whether to do cardio before or after weights. Cardio after weight training is more beneficial for increasing muscle size and strength, but cardio before weights can help improve cardiovascular endurance. This is why it is important to think about your individual goals and make a decision based upon what will help you achieve your goals as efficiently and effectively as possible.
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Source: http://articlesblack.com/do-i-need-to-do-cardiovascular-exercise-prior-to-or-right-after-weight-lifting/
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