Clients ask me all of the time whether they should do cardio before or after weights. It seems like everybody has an opinion on the matter. I thought I'd list the pros and cons to each side of the coin. So by your next workout you can make the right decision for yourself.
What is right for you is key
I want to say straight up that I recommend doing cardio and weights separately all together. Cardio one day, weights the next. Or my personal fav, cardio in the morning and weights in the afternoon. However I understand that this isn't ideal for everyone.
So let's get started!
Weights before Cardio
Pros
*Since you have actually been working out prior to doing cardio you may in fact, already be in your "fat burning zone." This is when you stop burning more carbs (glycogen) than fat and protein and start burning more fat than carbs and protein. If your want to lose weight, then doing weights first may save you 20-30 minutes of your cardio being spent burning off your lunch!
*Your muscles will not be fatigued from cardio and you're more guaranteed to put "your all" in to the weight routine. This is especially important if your goal is to gain muscle and/or you are lifting heavy.
Cons
*You need to warm up. A lot of people dislike getting on the treadmill for 5-10mins, getting off to do weights and then back on for cardio. For this inconvenience I suggest doing "warm up sets." To do this, simply preform the planned exercise with a much lighter weight, higher reps and speed it up. It's the perfect warm up for whatever exercise you're doing because you are using the exact range of motion you will be using.
Pros
*Since you have actually been working out prior to doing cardio you may in fact, already be in your "fat burning zone." This is when you stop burning more carbs (glycogen) than fat and protein and start burning more fat than carbs and protein. If your want to lose weight, then doing weights first may save you 20-30 minutes of your cardio being spent burning off your lunch!
*Your muscles will not be fatigued from cardio and you're more guaranteed to put "your all" in to the weight routine. This is especially important if your goal is to gain muscle and/or you are lifting heavy.
Cons
*You need to warm up. A lot of people dislike getting on the treadmill for 5-10mins, getting off to do weights and then back on for cardio. For this inconvenience I suggest doing "warm up sets." To do this, simply preform the planned exercise with a much lighter weight, higher reps and speed it up. It's the perfect warm up for whatever exercise you're doing because you are using the exact range of motion you will be using.
Cardio Before Weights
Pros
*Getting cardio over with first-Lots of people hate cardio. They like to get it out of the way.
*When you finish cardio and start weights, you're already warmed up
Pros
*Getting cardio over with first-Lots of people hate cardio. They like to get it out of the way.
*When you finish cardio and start weights, you're already warmed up
* if your goal is endurance related like running a marathon, then cardio first is the way to go.
Cons
*You ARE more likely to injure yourself after tiring out after a cardio session. Your balance, strength and concentration will be weaker, than if you had started your weight exercises fresh. A lot of people are practically delusional after high intensity cardiovascular training. I wouldn't recommend heavy lifting after such a session at all!
*If you do cardio first PLEASE bring a towel to the gym. Using weight machines/benches after cardio is well.....gross. You are all sweaty and people need to use equipment after you. From a gym etiquette perspective this isn't the most considerate
*Speaking of being sweaty it is uncomfortable to be drenched with sweat and sitting around in between sets for 30-60 minutes! Especially with A/C. Ew
In Conclusion
*You ARE more likely to injure yourself after tiring out after a cardio session. Your balance, strength and concentration will be weaker, than if you had started your weight exercises fresh. A lot of people are practically delusional after high intensity cardiovascular training. I wouldn't recommend heavy lifting after such a session at all!
*If you do cardio first PLEASE bring a towel to the gym. Using weight machines/benches after cardio is well.....gross. You are all sweaty and people need to use equipment after you. From a gym etiquette perspective this isn't the most considerate
*Speaking of being sweaty it is uncomfortable to be drenched with sweat and sitting around in between sets for 30-60 minutes! Especially with A/C. Ew
In Conclusion
Based on your goals and preferences it's up to you individually, to make the informed choice. Based on specific goals it will make a difference.
If you are working out purely to maintain a good level of health then whatever way you decide to go is great because you are doing something...Which is always better than nothing. Choosing one or the other won't be detrimental to being healthy so do what feels comfortable.
Experimenting and trying new things is good for you. If you're constantly shocking your bod with different techniques and order of exercises it will never get comfortable, will always be challenged and will continue to show results!
Keep your body guessing and Good luck :)
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