Combining cardio and strength training is crucial for overall fitness. But what order should you do them? Does cardio first limit muscle gains from lifting? Will weights first drain energy for cardio? Sequencing matters for results. The right order enhances your chosen fitness goal – endurance or strength. This article unveils whether cardio or weights should come first and how to maximize your workout.
Cardio or Weights: What Comes First?
The fitness community has long debated the ideal sequence of cardio and strength training. Do cardio first to fatigue the muscles before lifting? Or is that bro science? Newer research suggests lifting first to tap into energy reserves. That jacks up metabolism after. But some say it hardly matters – mix up the order daily. There’s merit to both approaches. The right sequence comes down to your specific goals. Want to build strength? Lift first. Going for a calorie burn? Maybe start on the treadmill.
Impact of Exercise Sequence on Fitness Goals
Enhancing Aerobic Endurance and Losing Fat
Want to boost endurance or shed fat? Do cardio first. Starting with cycling or running taps into carbs for energy before you lift. This saves glycogen stores for strength training after. Cardio first also elevates your heart rate, prepping your body to burn more calories. Following weights with more cardio then sustains the calorie burn. Just limit intense cardio pre-weights to avoid exhaustion. Low impact cardio maximizes fat burn during and after lifting.
Boosting Muscular Strength
Lifting weights first optimizes strength training performance. Weight training requires energy from your glycogen reserves. Hitting the bench or squat rack first maximizes muscular power. Less fatigue allows you to lift heavier with good form. This triggers greater muscle fiber recruitment for growth. Cardio beforehand can sap energy and limit strength gains. Short bouts of cardio post-weights are fine. But for pure strength training, lift first while muscles are fresh.
Balancing Overall Fitness
Mixing up the order balances fitness. Some days, start with cardio to elevate heart rate and burn more fat. Other days, do weights first to optimize strength. Varying the sequence provides benefits of both. For example, do cardio first 2-3 days for endurance. Then weights first 2-3 days to build muscle. Listen to your body as well. If exhausted, do cardio first for an energy boost before hitting the weights. Customizing the workout order based on feel prevents overtraining while working on overall gains.
Special Considerations: Upper-body and Lower-body Strength Training
On upper body strength days, consider cardio first. Light cycling or the elliptical can elevate heart rate without fatiguing arms and chest. Follow with bench presses, curls and more before finishing with a cardio cooldown. For legs, squat and deadlift days may benefit from weights first when power is highest. Just limit plyometrics or lunges pre-weights to prevent excessive lower body fatigue. Here, cardio after may help flush waste and speed recovery. So tailor the sequence to target fresh muscles first then maintain intensity with cardio after heavy lifts.
Exercise Sequence for Specific Goals
Maintaining Weight
Looking to stay the same weight while getting fit? Prioritize weights first. Lifting signals muscle growth and elevates metabolism, promoting fat loss. The calorie burn after a heavy workout also helps maintain weight. Just avoid excessive cardio, which can signal the body to shed muscle. Brief cardio following compounds lifts is enough for maintenance. Keep the focus on strength training to preserve or add lean mass so the number on the scale holds steady.
Training for Endurance Events
Need endurance for a marathon or triathlon? Emphasize cardio first. Sustained running, swimming and cycling boosts aerobic power, speed and efficiency. Just limit intense strength training beforehand, which fatigues muscles for quality workouts. Save lifts for recovery days or after short cardio bursts. As race week approaches, cut lifting to maximize fresh legs and lungs. Properly sequencing cardio first ensures peak conditioning when it matters most.
Final Thoughts
What comes first – cardio or weights? The answer depends on your specific goals. Lift first for pure strength days, cardio first for endurance training. Mix it up for overall fitness. But always incorporate both into your regime – don’t sacrifice weights or cardio completely.
The ideal sequence maximizes your priority exercises when you’re freshest. So customize the order based on feel and recovery. There’s no universal sequence that fits all. Only you can dial in the proper protocol to optimize muscle building, fat burning or endurance as needed.
