Introduction
Understanding the optimal order of cardio and weights in your workout can significantly impact your fitness results. Both approaches offer unique benefits, catering to different fitness goals and preferences.
Starting your workout with cardio can jumpstart your metabolism, increase your heart rate, and get your blood flowing. This approach is ideal for those prioritizing cardiovascular endurance, looking for an effective warm-up, or aiming for weight loss.
On the other hand, prioritizing weightlifting at the beginning of your workout can help you preserve energy for lifting heavier weights and maintaining proper form. This approach is beneficial for those focusing on muscle building, injury prevention, or seeking the excess post-exercise oxygen consumption (EPOC) effect for continued calorie burn post-workout.
Use Cardio Before Weights for:
- Endurance Training: Improve cardiovascular endurance.
- Effective Warm-Up: Cardio warms up muscles, increases heart rate.
- Energy Management: Higher energy levels at start of workout.
- Weight Loss Focus: Burn more calories early for weight loss.
- Event Preparation: Specifically for events like marathon running.
- Personal Preference: Some find it more enjoyable or motivating
Try Weights Before Cardio for:
- Muscle Building: Prioritize muscle growth and strength.
- Energy Preservation: Lift heavier with better form early on.
- Injury Prevention: Reduce injury risk from fatigue.
- EPOC Effect: Boost calorie burn post-workout.
- Anaerobic Focus: Target anaerobic energy system first.
- Time Efficiency: If time is limited, focus on weights first.
- Personal Preference: Some prefer starting with weights for various reasons.
Use a Balanced Approach for:
- Well-Rounded Fitness: Some people prefer alternating which activity they start with or performing each on different days to maximize results without significant fatigue.
- What Works for You: Ultimately, the order that works best is influenced by your specific goals, energy levels, and personal preference. Experiment and observe what gives you the best results.
Cardio vs. Weights: What Comes First in Your Workout?
Ah, the age-old question that haunts fitness enthusiasts everywhere: Should you start with cardio or weights? It’s like deciding whether you want to face your fears before or after your morning coffee.
Either way, your workout is going to be a ride—but the order does matter, depending on what you’re after. Let’s dive into this sweaty dilemma.
Cardio First: The Ultimate Warm-Up (and Calorie Burner)
If you’re the type who likes to feel the burn early on (or you’re just trying to wake up), starting with cardio might be your best bet. Here’s why:
Endurance Boost
Cardio is your friend if you’re looking to improve your stamina. Whether you’re training for a marathon or just want to survive that uphill walk to work, hitting the treadmill first will work wonders for your cardiovascular endurance.
Warm-Up Win
There’s nothing like a heart-pumping start to wake up your muscles. Cardio gets your blood flowing, which means you’ll be nice and loose by the time you hit the weights. Plus, it’ll prevent that embarrassing “I pulled something” situation during squats.
Calorie Torch
If weight loss is the name of your game, doing cardio first is like going straight for the jugular. Your body’s energy is fresh, meaning you can push harder, burn more calories, and start the day feeling like you’ve already conquered something.
Event Prep
Got a marathon or endurance race in your sights? Better get used to prioritizing cardio so your body knows how to handle long bouts of exertion.
Preference
Not to mention, some people just prefer getting cardio out of the way first. Maybe it’s the rush of endorphins, or maybe they just want to get that part over with.
Weights First: The Strength Builder’s Secret
By comparison, if you’re all about those gains and prefer grunting under barbells to panting on the treadmill, you might want to flip the script and prioritize weights. Here’s why starting with strength training could be the move.
Maximize Muscle
If your goal is to build muscle and strength, you’re going to need all the energy you can muster to push those heavy sets. Cardio first might leave you too drained to lift what you’re capable of, making it harder to hit those PRs (personal records).
Form Check
Fatigue is a silent killer when it comes to proper form. If your muscles are already tired from cardio, your deadlifts might turn into a recipe for injury. By starting with weights, you’re giving your body the best shot at maintaining top-notch form.
EPOC Effect
Weights give you that sweet, sweet EPOC (Excess Post-Exercise Oxygen Consumption). This means you’ll keep burning calories even after you’ve finished your workout. It’s like the gift that keeps on giving.
Anaerobic Focus
If your workout goals are more about power and short bursts of energy, hitting the weights first makes sense. You’ll have a full tank to knock out those explosive movements.
Time Constraints
Oh, and for all the schedule-crunchers out there, if you’re pressed for time, you’ll want to focus on weights first. They’ll give you the most bang for your buck in terms of muscle-building and calorie burn.
Can’t Decide? Try a Balanced Approach
If you’re indecisive, why not mix it up? Some people prefer alternating between cardio-first and weights-first days. This keeps things interesting and helps you avoid workout burnout. Or, if you’re really hardcore, you could just split them up entirely—cardio on one day, weights on another. Balance is key to a well-rounded routine, and no one’s judging if you can’t pick a favorite.
The Bottom Line: You Do You
In the end, the best workout order is the one that aligns with your goals. Want to torch calories and build endurance? Cardio first. Focused on getting stronger and more sculpted? Weights before cardio. And if you’re still not sure, experiment! Try both approaches and see what leaves you feeling the most accomplished.
Remember, it’s your workout, so take the reins and make it work for you. Cardio and weight training are both terrific exercises to work into your life. You can track both in our list of nearly 1,000 activities in The Difference App. 30 minutes of cardio burns about 300 to 500 calories. For example, 30 minutes of running at 6 miles per hour burns 400 calories. Weight training is a little less rigorous, so it burns fewer calories. 30 minutes of weight training burns about 250 calories. Just don’t skip the cool down—you’ll thank yourself later.