Should I do cardio before or after weights? If you do cardio before weight-training, it will zap your energy which will affect your strength levels when lifting. It is better to do weight-training first before cardio which can help preserve your energy when it comes to energy efficiency purposes.
Should I do cardio before or after weights? iStock-photo credit: gorodenkoff
The purpose of working out is getting the most out of your workout and if do cardio first and weight-training second it will negatively impact your weight-training workouts. You will have a horrible weight-training workout if you have your training sequence this way.
When you do cardio, it tires your heart and lungs and that is why your energy stores are taxed to the maximum.
The difference between weight-training and cardio is that weight-training allows you to burn calories after the workout and cardio burns calories at the workout. Weight-training impacts EPOC which is called exercise post oxygen consumption which is the ability to burn calories after the workout.
Weight-training helps to build and maintain lean muscle mass and the result of this is burning more calories at rest. And cardiovascular training doesn’t allow you to do that. And that is the significant advantage with weight-training over cardio workouts.
The higher the intensity of the workout the higher the EPOC effect which is your ability to burn calories after the workout. If your goal is to lose body fat and lose weight cardio and weight-training are both equally important to accomplish that goal.
One of the main benefits of building muscle is its ability to enhance your resting metabolism which is the number of calories you can burn at rest.
The Bottom Line it is best to do cardio after weights for optimizing your energy when you work out. If you do cardio before weights you won’t have the energy to have an effective weight-training workout. When you are doing cardiovascular workouts, it tires your heart and lungs which will fatigue your body when trying to do weight-training workouts afterwards.
If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.
About Author- Obi Obadike
About Obi Obadike – Welcome to Obi Obadike | World Renowned Fitness Expert
References
- MacKenzie-Shalders K, Kelly JT, So D, Coffey VG, Byrne NM. The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. J Sports Sci. 2020 Jul;38(14):1635-1649. doi: 10.1080/02640414.2020.1754716. Epub 2020 May 12. PMID: 32397898.
- Willis EA, Szabo-Reed AN, Ptomey LT, Honas JJ, Steger FL, Washburn RA, Donnelly JE. Energy Expenditure and Intensity of Group-Based High-Intensity Functional Training: A Brief Report. J Phys Act Health. 2019 Jun 1;16(6):470-476. doi: 10.1123/jpah.2017-0585. Epub 2019 May 19. PMID: 31104545; PMCID: PMC6746154.
- Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
- Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017 Jun;18(6):635-646. doi: 10.1111/obr.12532. Epub 2017 Apr 11. PMID: 28401638.
