When it comes to fitness, one question often arises: should you do cardio before weights? This article will delve into the pros and cons of cardio before weights, providing you with a systematic and straightforward understanding of this topic.
The Benefits of Cardio Before Weights
Performing cardio before weights offers a multitude of benefits that can enhance your overall workout experience and results. Let’s delve deeper into these advantages.
Warming Up the Body
One of the primary benefits of doing cardio before weights is that it effectively warms up the body. This is crucial as a proper warm-up increases your body temperature, making your muscles more pliable and less prone to injury. It also lubricates your joints, reducing the risk of joint discomfort or damage during the subsequent weightlifting session.
Increasing Heart Rate
Cardio exercises, whether it’s running, cycling, or even a brisk walk, elevate your heart rate. This increased heart rate not only boosts your cardiovascular health but also primes your body for the intense workout that follows. It enhances the blood flow to your muscles, ensuring they receive the necessary oxygen and nutrients needed for optimal performance during weightlifting.
Preparing Your Muscles
The increased blood flow to your muscles during cardio not only nourishes them but also prepares them for the upcoming workout. This preparation phase is vital as it can help prevent strains during strength exercises. It also increases your range of motion, which can lead to more effective weightlifting sessions.
Increasing Metabolic Rate
Another significant benefit of cardio before weights is the increase in your metabolic rate. When you engage in cardio, your body’s demand for energy increases, leading to a rise in your metabolism. This elevated metabolic rate continues throughout your weightlifting session, allowing you to burn more calories even while lifting weights.
Burning Fat and Providing Energy
Cardio before weights can also aid in fat loss. It does this by depleting your body’s glycogen stores. Glycogen is the stored form of glucose, which your body uses for energy. When these stores are depleted, your body turns to fat for energy, helping you burn fat more effectively. This process also provides the necessary energy for your weight training, allowing you to perform better and lift heavier weights.
Boosting Muscle Growth
Interestingly, a 2021 study found that doing cardio before weightlifting may help boost muscle growth. The researchers suggested that the increased blood flow to the muscles during cardio could enhance the delivery of amino acids, the building blocks of proteins, to the muscles. This could potentially stimulate protein synthesis and lead to increased muscle growth.
The Drawbacks of Cardio Before Weights
Despite the numerous benefits, there are also potential drawbacks to doing cardio before weights.
Decreased Weightlifting Performance
One of the main concerns is that intense cardio can lead to decreased performance during weight training. This is because cardio can use up much of your energy, leaving you with less strength for your weightlifting session.
Risk of Exhaustion and Muscle Soreness
Long cardio sessions can lead to exhaustion and muscle soreness, which might affect your ability to lift weights effectively. This is particularly true if you engage in high-intensity cardio exercises before lifting weights.
Balancing Cardio and Weights
The balance between strength training and cardio is essential for optimal results. Your individual goals should determine whether to do weights first or cardio first.
Cardio First for Endurance and Calorie Burning
If your primary focus is endurance training and increased calorie burning, you may benefit from doing cardio first. This approach allows you to use most of your energy for your cardio session, maximizing your endurance training and calorie burning.
Weights First for Muscle Building
On the other hand, if you’re looking to build muscle, starting with lifting allows you to lift more weights and do more reps. This is because you can use most of your energy for your weightlifting session, maximizing your strength training and muscle building.
In conclusion, whether you should do cardio before weights depends on your fitness goals, how your body responds to each routine, and your personal preferences. It’s essential to listen to your body and adjust your routine as needed to avoid overexertion and maximize your workout results.
Leveraging Fitness Apps for Optimal Results
In today’s digital age, numerous fitness apps can help you manage and optimize your workouts, whether you prefer cardio before weights, weights before cardio, or a mix of both. These apps offer a range of features, from tracking your workouts and providing personalized training plans to offering nutritional advice and community support. Here are some top-rated fitness apps that can assist you in your fitness journey:
1. MyFitnessPal
MyFitnessPal is a comprehensive fitness app that not only tracks your workouts but also your nutrition. It has a vast database of foods to help you track your calorie intake and macros, making it easier to align your diet with your fitness goals.
2. JEFIT
JEFIT is an excellent app for those focusing on weightlifting. It offers thousands of weight training exercises to choose from, complete with detailed instructions and animations. The app also allows you to track your workouts and monitor your progress over time.
3. Strava
Strava is a favorite among runners and cyclists. It tracks your cardio workouts and provides detailed analytics about your performance. The app also has a social component, allowing you to connect with other athletes, join challenges, and share your achievements.
4. Nike Training Club
Nike Training Club offers a wide range of workouts from professional trainers, including strength, endurance, and mobility workouts. The app also provides personalized training plans based on your goals and current fitness level.
5. 7 Minute Workout
If you’re pressed for time, the 7 Minute Workout app offers quick, high-intensity workouts that you can do anywhere. It’s a great way to fit in a cardio session before your weightlifting routine.
6. Fitbod
Fitbod creates a personalized weightlifting plan based on your fitness level, goals, and available equipment. It also tracks your workouts and adjusts your plan based on your progress.
7. Aaptiv
Aaptiv offers thousands of audio-guided workouts in a variety of categories, including running, strength training, yoga, and more. It’s like having a personal trainer in your ear, guiding you through each workout.
Remember, while these apps can provide guidance and help track your progress, they should complement, not replace, a balanced fitness routine and healthy lifestyle. Always listen to your body and consult with a healthcare professional if you have any health concerns.
The Verdict
There is no one-size-fits-all approach to exercise. The decision to do cardio before or after weights depends on your fitness goals, personal preference, and how your body responds to each routine. Experimentation may be needed to find what works best for you.
Remember, consistency and commitment are crucial for long-term success in any fitness journey. Whether you choose to do cardio before weights or vice versa, the most important thing is to listen to your body and avoid overexertion.
FAQs
Is it OK to do cardio before weights? Yes, it’s okay to do cardio before weights. It can help warm up your body and prepare your muscles for the workout.
Is it better to do cardio before or after weights? It depends on your fitness goals. If you’re focusing on endurance and calorie burning, cardio before weights might be beneficial. If you’re aiming to build muscle, you might want to do weights first.
What happens if you do cardio before lifting? Doing cardio before lifting can increase your heart rate, warm up your muscles, and potentially boost muscle growth. However, intense cardio before lifting can also lead to decreased performance during weight training.
Does doing cardio before weights affect muscle growth? A 2021 study found that doing cardio before weightlifting may help boost muscle growth. However, the impact of cardio on muscle growth can vary depending on the intensity of the cardio and the individual’s fitness level.
About Us
Family Medicine
In 2024 our team of doctors and nurses provide a comprehensive range of family planning services. Our doctors have expertise in antenatal care, preconception planning, and STD checks. Contraceptive advice including Mirena and Implanon insertion is available.
- Early detection of illness;
- Family planning;
- Promotion of healthy lifestyle;
- Skin cancer checks;
- Sports injuries;
- Weight reduction;
- Workers compensation and third party.
Children's Health
Baby Weighing Service. Babies can be booked with our Nurse for weighing, a doctors appointment is not required to use this service. Contact reception for a appointment to have your baby weighed.
Immunisations. At Tuggeranong Square children's immunisation is regarded an important part of your childs health care. Our doctors take immunising children very seriously. and to ensure all children are immunised Tuggeranong Square Medical Practice doctors BULK BILL for all childhood immunisations. Tuggeranong Square Medical Practice also ensures the Practice Nursing Staff are highly trained in childhood immunisations.
Women's Health
Our practice is dedicated to treating a wide spectrum of women’s health concerns. We offer pre-natal, antenatal and postnatal care, contraceptive options, pap screening, and preventative health care advice. We provide assistance, advice and support through all stages of life, recognising the many issues many women may face from adolescence through to the peri and post-menopausal period.
- Cervical Screening tests;
- Reproductive health. Including Mirena and Implanon insertion;
- Shared antenatal care.
Men's Health
We encourage men to present routinely to their GP to discuss all aspects of their health. We provide comprehensive advice and support for men to address the prevention and management of various health conditions. This may include assessments for cardiovascular risk, diabetes, cancer prevention, mental health assessments, STD screening, sports injuries and the importance of sleep as it relates to other areas of health.
- Preventative Healthcare. Including cardiovascular screening, mental health and cancer checks;
- Prostate examination.
