Skip to content
Fitness-and-exercise — News — health-and-wellness — Science — Health

The Question of Whether to Perform Cardio Before or After Strength Training: A Debate on Optimal Sequencing

Align your exercise regimen with fitness aspirations. Commence with cardio exercises to foster endurance. Transition into strength training for muscle development or weight loss.

,   and  Administrator
3 min read
Tailor your exercise routine to your fitness ambitions. Kick off with cardiovascular exercises to...
Tailor your exercise routine to your fitness ambitions. Kick off with cardiovascular exercises to boost your stamina. Initiate strength training to cultivate muscle mass or shed pounds.

The Question of Whether to Perform Cardio Before or After Strength Training: A Debate on Optimal Sequencing

Strutting into the gym, you're raring to go with a massive workout plan. You're here to crush both cardio and strength training. But should you attack the treadmill first, smash some iron afterward, or play it by ear? Exercise physiologist Katie Lawton, MEd, spills the beans.

No ads here, just an honest opinion. We don't endorse non-Cleveland Clinic products or services.

Thing is, starting your workout in either order can work. However, the real question lies in your fitness targets.

Customizing Your Workout Strategy

So, why are you breaking a sweat? Knowing the reason behind your sweating helps determine your exercise sequence.

If you're just dabbling in general fitness stuff, the sequence doesn't matter much. Cardio or weight training - it's all about getting your bod moving.

Here's the lowdown on each exercise type at a basic level:

  • Cardio: An extended workout that raises your heart rate and often leaves you panting.
  • Strength Training: Short bursts of energy that activate muscles, usually utilizing resistance, like weights.

For most regular joes, it doesn't make a difference which you do first. If you're full of energy after your cardio and yearn for a bit more, go for it. Or, if you've got some extra steam following a strength training session, let it out.

But what if you've got a specific goal in mind? Here's Lawton's advice:

  • If you're training for an endurance event, do cardio first.
  • If you're pumped about building muscle or strength, start with strength training.
  • If you're all about dropping some pounds, begin with the exercise you're most psyched for.

Let's delve deeper.

When Cardio Comes First

Kicking things off with cardio-centric aerobic exercises is a smart choice if your objective is to escalate your stamina. This would apply to athletes prepping for marathons, century rides, or triathlons.

Starting with cardio allows you to extend your workout duration, boost endurance, and figures. "You don't want to tire yourself out during strength training and then approach your running or cycling workout," Lawton warns.

Research suggests that if you do strength training before an intense cardio session, your heart will need to work harder for the same results. It also increases your risk of injury and lingering fatigue, Lawton notes.

When Strength Training Takes the Lead

Strength training (anaerobic exercise) encourages your muscles to exceed their daily norms, a process known as overloading. Lifting heavy weights and increasing reps are the keys to muscle growth.

Engaging in strength training with fresh muscles maximizes your strength gains.

"If you exhaust your muscles with cardio before you lift, it will limit your workout results," Lawton stresses. Doing strength training after cardio also increases your risk of injury due to the strain of lifting.

Can You Combine Cardio and Strength Training?

Struggling to decide if cardio or strength training comes first? High-intensity interval training (HIIT) is the answer. HIIT workouts fuse the cardio benefits of heart-pumping action with the muscle-building aspects of strength training. These workouts typically last between 10 to 30 minutes, making them perfect for when time is tight.

HIIT workouts include:

  • Tabata training
  • Running sprints
  • Calisthenics
  • Burpees
  • Boxing exercises

Working HIIT into your fitness plan adds variety to your routine and can help break the monotony of endless mile running or rep lifting. "HIIT training offers the best of both worlds," Lawton contends, "and it can add excitement to your workouts."

Aiming for the Perfect Balance

Ideally, your weekly workout plan should include 150 minutes of cardio (five 30-minute workouts) and two days of a full-body strength routine (or more days focusing on different body areas). Meeting these requirements may require doing cardio and strength training on the same day, sparking the age-old question that generates countless online discussions.

"Focus on having the most energy for what you want to concentrate on the most," advises Lawton. "That's the best way to achieve the results you desire."

Here are two sentences that follow from the given text and contain the specified words:

  1. "For those aiming to build muscle or strength, starting a workoutwith strength training, as suggested by exercise physiologist Katie Lawton, is more effective for overloading muscles and maximizing gains."
  2. "Incorporating high-intensity interval training (HIIT) into a fitness plan can offer a fusion of cardio and strength training benefits, providing a time-efficient workout that helps break the monotony and add excitement while achieving the best of both worlds."

Read also:

    Related

    Latest