The debate over whether to perform cardio at the beginning or end of a weight workout has been a longstanding topic of discussion in the fitness world. Both approaches have advantages and drawbacks, and the choice often depends on individual fitness goals, workout preferences, and time constraints. This article highlights the pros and cons of performing cardio before or after a weightlifting session, helping you make an informed decision based on your fitness objectives.
Cardio Before Weightlifting
Benefits
a. Warm-Up Effect: Starting your workout with a cardio session can be an adequate warm-up. It increases heart rate, raises body temperature, and prepares the muscles for more intense activities, reducing the risk of injury.
b. Energy Boost: Cardiovascular exercise can boost energy, potentially enhancing your performance during the subsequent weightlifting session.
c. Fat Burn: Performing cardio first can deplete glycogen stores, encouraging the body to burn fat for energy during weightlifting, which may be advantageous for those aiming for weight loss.
Drawbacks
a. Fatigue: Intense cardio before lifting weights can lead to muscle fatigue, reducing your strength and performance in resistance training exercises.
b. Reduced Muscle Activation: Cardio can temporarily reduce muscle fibre recruitment, potentially compromising your ability to engage target muscles effectively during resistance exercises.
Cardio After Weightlifting
Benefits
a. Preserve Strength: Starting with weightlifting allows you to prioritise strength and muscle building. You can lift heavier weights and target specific muscle groups without the fatigue associated with cardio.
b. Muscle Building: Resistance training creates muscle micro-tears, and consuming protein afterwards can aid in muscle recovery and growth, potentially enhancing the benefits of your workout.
c. Enhanced Fat Burn: Some argue that weightlifting before cardio encourages the body to use stored glycogen for energy during cardio, potentially promoting fat loss.
Drawbacks
a. Increased Risk of Injury: If you perform cardio when your muscles are already fatigued from lifting weights, you may be more susceptible to injury during high-impact activities.
b. Reduced Cardiovascular Performance: Weightlifting may decrease cardiovascular performance if performed beforehand, as energy and focus may be directed toward resistance training rather than cardio.
Choosing the Right Approach for You
Fitness Goals
Weight Loss: If your primary goal is to shed pounds, starting with cardio might be beneficial to maximise calorie expenditure before strength training.
Muscle Gain: If muscle building is your focus, beginning with weightlifting allows you to lift heavier weights and target specific muscle groups more effectively.
General Fitness: For overall fitness, you can experiment with both approaches to find what works best for your body and preferences.
Time Constraints
If you have limited time for your workouts, combining cardio and weightlifting into a single session may be the most practical option.
Personal Preferences
Some individuals prefer cardio's mental and physical challenge after weightlifting, while others like the idea of a cardio warm-up before diving into resistance training.
Individual Response
Ultimately, the best approach may vary from person to person. Listen to your body and observe how it responds to different workout sequences.
The decision to perform cardio at the beginning or end of a weight workout depends on your fitness goals, preferences, and individual response to each approach. Both methods have advantages and drawbacks, and there is no one-size-fits-all answer. Experiment with both approaches and consider energy levels, workout performance, and recovery to determine which sequence works best. Ultimately, consistency and a well-rounded fitness routine that aligns with your goals are crucial to success in your fitness journey.
