This is a question asked by many gym enthusiasts.Should cardio be done before or after lifting weights? According to the American College of Sports Medicine (opens in new tab) It’s important to combine both cardio and strength training to not overwork the smaller muscle groups and allow time for recovery. But in what order should you do them? And what are the results?
Cardio and strength training are completely different things.On the one hand, aerobic exercise such as walking or running on the best treadmill (opens in new tab) Known to boost cardio and promote energy expenditure and fat utilization.
On the other hand, resistance training, such as lifting weights in the gym or lifting weights, is known to improve strength, muscle mass, endurance and power. It can be very beneficial for your overall health.
To determine the pros and cons of combining these types of fitness, and whether cardio should be done before or after weights, we asked Keith Baar. (opens in new tab) Professor of Molecular Exercise Physiology at the University of California, Davis and member of the American Physiological Society (opens in new tab) for his thoughts on the subject.
Dr. Keith Baar is a professor at the University of California, Davis and a member of the American Physiological Society. His research explores the molecular determinants of musculoskeletal development and the role of exercise in improving health and performance.
Is it a good idea to combine cardio and strength training?
Combining cardio and weight training may be a good idea, says Barr. But it depends on your fitness level, your age, the intensity of your training, and the results you are trying to achieve.
“For the average person who exercises less than six times a week with limited high-intensity training, [combining cardio and weights] It’s great for health outcomes such as improving heart function, “says Barr.
“For athletes who exercise more than nine times a week, the answer is more complicated,” Barr tells us. “We usually separate these training sessions to further focus a few percent on physical performance.”
According to a study published in the Journal of Applied Physiology (opens in new tab)The combination of cardio and weight gives you a powerful combination for successful weight loss. Researchers have found that resistance training helps increase lean body mass in overweight adults. Aerobic training is the “best exercise mode” for reducing fat mass and weight.
A systematic review published in Sports Medicine (opens in new tab) They also found that combining aerobic and strength training “doesn’t impair the development of hypertrophy and maximal strength” for those looking to benefit.
However, researchers found that explosive strength gains (the maximum force that can be generated in the least amount of time) can “attenuate”, especially when both forms of fitness are performed in the same session. Did.
Researchers conclude: [such as athletes] Those who prioritize explosive strength can benefit from separating cardio and strength training to achieve optimal adaptation.
Should I do cardio before or after lifting weights?
There is no one size fits all. But if you want to improve your overall fitness level, it’s best to do cardio before weights.
“If the goal is to maximize both endurance and strength, we separate our training and do endurance in the morning and afternoon strength. We add amino acids to the equation,” explains Barr. “Eating dinner immediately after strength training can support muscle growth.”
If your goal is to increase your strength without gaining muscle mass, you should weight before aerobic exercise. “While this may limit muscle growth, it does increase endurance signals,” says Baar.
What type of cardio is best combined with weights?
Any type of aerobic exercise has its benefits. But when it comes to finding the best type to pair with weights, it depends on your fitness goals, intensity, and duration.
Mr Baar said: If the goal is to maximize cardiac function, use full-body endurance exercise (such as swimming or cross-country skiing) and high-intensity intervals to engage as many muscles as possible with endurance and then the whole body. lift the
Research published in sports medicine (opens in new tab) ..
The researchers found that “high-intensity training (>90% peak heart rate) was more effective in reducing total body fat, but lower intensity had a greater impact on changes in abdominal and visceral fat mass.” concludes.
The same study found that running was more effective than cycling in reducing total fat mass and visceral fat mass. But like any other form of fitness, it’s best to find the form of aerobic exercise you’re enjoying, as you’re likely to maintain it.
How often should you train?
According to the Centers for Disease Control and Prevention (CDC) Physical Activity Guidelines for Americans: (opens in new tab)all adults should aim to do 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.
This may sound like a lot, but breaking this up into 30-minute chunks means you should be exercising about 5-6 times each week. The CDC also recommends that adults do strength training at least two days a week to ensure that all major muscle groups in the body are being trained.
Burr agrees. “It’s best to get a little exercise every day,” he says. “As we age, the duration of stimulation from exercise becomes shorter. As a result, we actually need to exercise more as we age to maintain muscle size and strength.
“The problem is that unfamiliar exercise makes you more susceptible to injury. Therefore, doing an exercise routine that hits all the large muscle groups every few days is very important to your fitness.
“For endurance, it’s really important to run faster than you want to go. It’s fine to just exercise at a comfortable pace, but it’s better to go fast for heart and brain function. , the goal is about six days a week.”
