Is It Better to Do Cardio First or Last? An Expert Opinion
When planning your workout routine, you may wonder: should you do cardio first or last? It's a common question that often sparks debate in the fitness world. Some argue that doing cardio before weightlifting can warm up the body and improve endurance, while others believe that doing cardio after weightlifting can improve overall fitness and help burn more calories. In this article, we'll explore both sides of the debate and provide an expert opinion on the matter. Whether you're a seasoned fitness enthusiast or just starting out, this article will help you make an informed decision about the best order for your cardio and weightlifting routine.
The Case for Doing Cardio First
One argument for doing cardio before weightlifting is that it can serve as a warm-up for your body. By starting your workout with cardio, you can increase your heart rate, warm up your muscles, and prepare your body for more intense exercise. Additionally, doing cardio first can help you to build endurance and increase your overall fitness level.
Research has also shown that doing cardio before weightlifting can lead to more efficient workouts. A study published in the Journal of Strength and Conditioning Research found that participants who did cardio before weightlifting were able to lift more weight during their weightlifting session. This is likely due to the fact that cardio can serve as a warm-up, leading to improved muscle activation and increased blood flow to the muscles.
In addition, some fitness experts recommend doing cardio first for those looking to lose weight. By starting with cardio, you can deplete your glycogen stores and shift your body into fat-burning mode. This can help you to burn more calories and fat during your workout.
Overall, the case for doing cardio first suggests that it can serve as an effective warm-up, improve endurance, and lead to more efficient workouts. However, it's important to note that the best approach may vary depending on individual factors and goals.
The Case for Doing Cardio Last
On the other hand, some argue that doing cardio after weightlifting can be more beneficial for overall fitness and weight loss goals. One of the main benefits of doing cardio after weightlifting is that it can help to maximize calorie and fat burning. This is because weightlifting depletes glycogen stores in the muscles, leaving your body to rely on fat stores for energy during cardio.
Additionally, doing cardio after weightlifting can help to improve recovery and reduce the risk of injury. By starting with weightlifting, you can focus on building strength and muscle before engaging in cardiovascular exercise. This can help to prevent muscle fatigue and reduce the risk of injury during your cardio session.
Moreover, research has suggested that doing cardio after weightlifting can lead to greater muscle gains. A study published in the Journal of Applied Physiology found that participants who did cardio after weightlifting had greater muscle growth compared to those who did cardio before or without weightlifting.
It's also worth noting that some individuals simply prefer doing cardio after weightlifting. This can be due to personal preferences or scheduling constraints. By completing weightlifting first, they can ensure that they have the time and energy to complete their cardio session.
Overall, the case for doing cardio last suggests that it can help to maximize calorie and fat burning, improve recovery, reduce the risk of injury, and even lead to greater muscle growth. However, as with any exercise routine, the best approach may vary depending on individual factors and goals.
Factors to Consider About Cardio
When deciding whether to do cardio first or last, there are several factors to consider. These include your fitness goals, time constraints, personal preferences, and physical abilities.
First, consider your fitness goals. If your goal is to build endurance and improve cardiovascular fitness, starting with cardio may be more beneficial. On the other hand, if your goal is to build muscle and increase strength, starting with weightlifting may be more effective.
Second, think about your time constraints. If you have limited time to exercise, doing both cardio and weightlifting in the same session may be necessary. In this case, it's up to personal preference whether to start with cardio or weightlifting.
Third, consider your personal preferences. Some people may simply prefer to start with cardio, while others may prefer to focus on weightlifting first. It's important to choose an approach that you enjoy and can stick to in the long run.
Finally, consider your physical abilities. If you have any physical limitations or injuries, one approach may be more suitable than the other. For example, if you have a knee injury, starting with weightlifting may be more appropriate as it puts less stress on the knee joint.
Overall, when deciding whether to do cardio first or last, it's important to consider your fitness goals, time constraints, personal preferences, and physical abilities. By taking these factors into account, you can choose an approach that works best for you.
Expert Opinion on Finding the Best Order
While there is no one-size-fits-all approach to deciding whether to do cardio first or last, many fitness experts suggest a combination of both. For example, one popular approach is to start with a short warm-up on the cardio machine, followed by weightlifting, and finishing with a longer cardio session.
According to Dr. Brad Schoenfeld, an expert in strength training and muscle hypertrophy, the order in which you do cardio and weightlifting may not matter as much as the total volume and intensity of your workout. He recommends focusing on progressive overload, meaning gradually increasing the weight or intensity of your workouts over time.
Similarly, certified personal trainer and fitness expert Tony Gentilcore suggests that the best approach may vary depending on individual factors and goals. He recommends experimenting with different approaches and listening to your body to determine what works best for you.
In summary, while there is no one definitive answer to the question of whether to do cardio first or last, many experts suggest a combination of both and focusing on progressive overload. Ultimately, the best approach will vary depending on individual factors and goals, and may require some experimentation to find what works best for you.
Experimentation and Finding What Works Best
Ultimately, the best approach to cardio and weightlifting order may require some experimentation to find what works best for you. It's important to listen to your body and adjust your workout routine accordingly to avoid injury and ensure that you're making progress towards your fitness goals in a safe and effective manner.
Try starting with cardio first for a few weeks and see how it feels. If you find that you have more energy for weightlifting and are still able to complete your cardio session effectively, then this may be the best approach for you. Alternatively, if you find that you're not able to lift as heavy or effectively after cardio, then you may want to consider switching the order.
Similarly, try starting with weightlifting first for a few weeks and see how it feels. If you find that you have more energy and strength for lifting, then this may be the best approach for you. Alternatively, if you find that you're too fatigued for a full cardio session after weightlifting, then you may want to consider switching the order.
It's also important to pay attention to how your body responds to each approach. If you notice any pain or discomfort, adjust your routine or consult a healthcare professional.
In summary, finding the best order for cardio and weightlifting may require some experimentation and listening to your body. By trying different approaches and paying attention to how your body responds, you can find an approach that works best for your individual needs and goals.
In conclusion, there is no one definitive answer to the question of whether to do cardio first or last. The best approach may depend on individual factors such as fitness goals, workout preferences, and overall fitness level. Some may benefit from doing cardio first, while others may benefit from doing weightlifting first. In the end, it's crucial to conduct trials and determine the optimal approach that suits your body.
It's also important to focus on progressive overload, gradually increasing the weight or intensity of your workouts over time, regardless of the order in which you do cardio and weightlifting. And remember to listen to your body and adjust your workout routine accordingly to ensure you're making progress safely and effectively.
Whether you choose to do cardio first or last, the most important thing is to make sure you're consistent with your workout routine and enjoying the process of becoming a healthier and fitter version of yourself.
