Should you be doing cardio or weights first?

My workouts are basically the same since I started going to high school gym: I did cardio for about 30 minutes, then I headed to the weight room for 30 minutes. In college, this was bumped up to one hour of cardio followed by one hour of emergence (which was not very healthy and I do not recommend it!), But my timing was still the same: cardio first, bodybuilding after.

Since I started working at Orangetheory Fitness a few years ago, I have kept the same format: I always do the treadmill first, which is about 30 minutes, then I will do the weight (30 minutes extra). I think the most painful (and sometimes the most boring) part of the training, the cardio, will be eliminated so I can focus on lifting. In addition, the cardio increases my heart rate to crush the weight room. It turns out that I have been doing poorly for over 15 years.

I used some certified personal trainers to see what was the best option: cardio first or strength training first? And although many trainers recommend not doing both during the same workout – you should devote some days of the week to simple cardio workouts and others strictly to workout. strength – some people prefer to integrate both in the same workout or move to mixed format studios like Orangetheory and Barry Bootcamp.

For the most part, they agreed that you should first train yourself by force, then do cardio – but there is a problem. Here's why.

Why should you train yourself first

"For overall muscle growth, I first recommend weights so you can use your maximum muscle glycogen reserves, which is stored energy, for your bodybuilding session," said Jim White, Certified ACSM Personal Trainer, owner of Jim White Fitness and Nutrition Studios, told POPSUGAR. "Often, if you run out with cardio before gaining weight, you can use a lot of energy, which reduces stress during your bodybuilding session."

Nick Bolton, NASM Certified Personal Trainer, agrees. He explained that when you enter the gym, your energy intake is limited and you want to prioritize your energy expenditure. "Strength training requires as much energy as possible," he said. "To get the most out of your workout, you need to be able to incorporate quality sets, which requires engaging more muscle fibers by performing more sets and repetitions under proper weight." He added that when you lift for the first time, you also have more energy for the proper technique, which is essential for getting results and avoiding injury.

However, before you hit the weight, Jim recommends warming up for five to ten minutes. Here is a dynamic warm-up to get you started.

In general, it depends on your goals

Although conventional wisdom suggests that lifting first will help you gain strength, it ultimately depends on your goals. If you are looking to gain muscle and become stronger, lifting first is key. Cary Williams, NASM certified personal trainer, CEO of Boxing and Barbells, agrees. However, this order is not better for everyone.

"If you work to improve your running time and you need to travel three miles with your weight training, you may want to hit the treadmill first, when you have more energy, then make weight after, "she told POPSUGAR. that you will push harder with the first thing you do.

Ryan Fairman, CMHA certified personal trainer, echoed this statement. He said that weightlifting was the first priority for people looking to improve their strength or gain muscle, but that cardio was ideal for those who were preparing for a race or who wanted to improve their heart health. "Energy is lost during both types of exercise … you will feel less tired in the beginning than in the end," he told POPSUGAR. "Having a goal will make the distinction between the one you choose."

In addition, if you spend too much time scrolling through the screen to find the ideal playlist and you run out of time during your workout, the second is abbreviated (guilty!). For years, I sacrificed my weight training because the cardio was taking too much time, which resulted in no progress.

Thus, while touching the weight room first will help improve your muscle mbad. If this is your goal, it may not be the best option for you if you focus on improving your mileage. Decide on your ultimate goal and leave from there.

You do not know how to approach your workouts now that you have this information? Here is a four week workout plan that you can follow. he has bodybuilding and running exercises scheduled for different days.