Do cardio before or after weight training It is still a topic that generates doubts and even great debates. While some people do aerobic exercises first simply to get this part over with, others prioritize strength training to take advantage of when their energy is at its peak.
So, what is the best way to organize your workout? Here are some things to consider before deciding on the order of your activities.
Cardio before or after weight training?
“There is no single correct formula and each case must be analyzed individually, depending on what your objective is,” he points out. Thiago Volpi, nutritionist and former athlete.
“Before deciding at what point in your exercise routine you will include aerobics, you should ask yourself the following questions: What do I want this practice to do for me? Is my priority to improve my performance in training, speed up the weight loss process or improve blood circulation?
According to the American Council on Exercisethe recommended is:
- If your goal is better endurance, do cardio before weights;
- If your goal is to burn fat and lose weight, do cardio after weights;
- If you want to get stronger, do cardio after weights;
- On upper body strength training days, you can do this first;
- On lower body strength training days, do cardio after weights;
If your goal is just general fitness, do that first, but maybe start with what you like least.
“When we can identify the objective we want to achieve and insert this exercise at the right time in the training, we can enhance the results and speed up the process until we reach the goal”, adds the professional.
How often should you do cardio and weight training?
According to the U.S. Department of Health and Human Services, The recommended amount for adults is at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week and strength training at least twice per week.
How you divide this up, however, depends on your goals and availability. So if your focus is fitness and overall health, there is no limit other than your physical and schedule limitations.
Can you do cardio and weights on the same day?
Yes, either in the same training session or in two sessions split on the same day.
A good option, according to one study published in The Journal of Strength and Conditioning Research, is to opt for high-intensity exercises, such as a tabata or a HIIT session, as this type of training does not negatively affect any physiological level and can still be a much more efficient use of limited time.
It's worth noting, however, that if you're going to do two separate workout sessions on the same day, you should make sure to leave enough time for your body to recover – around eight hours between high-intensity cardio and weight lifting.
