Many of us wonder if there is some sort of sequence/order that we need to follow in order to maximize our workouts. So as another reader decided to ask me this today, I’ve decided to write this post to hopefully shed more light on this concern.
So yes, there is an order I’d recommend.
I’d suggest:
FIRST: A warm-up of some kind the first 5-10 minutes
SECOND: Strength training
THIRD: Cardio/Aerobics
LAST: Stretching
Why strength training first? Because strength training uses glycogen as a fuel source (stored carbohydrates in your muscles). By weight training first, we are going to use up most of the glycogen in our muscles, so there’s a greater tendency for our cardio workout to use up fat as a fuel source. So, if we were to do cardio first, we might not be able to lift as much weights, therefore compromising our workout to a certain extent.
Also, when doing cardio, remember that cycling for 60 minutes at minimal effort level is a waste of time. You need to put in enough effort to tire your muscles and get your heart rate elevated. If you find yourself hanging off/pulling on the handles of the stepper, or treadmill, then you’ve set the speed and/or incline too high.
At the end of the day, if you’re strapped for time, or just feel like doing your aerobics first - then go ahead. Don’t let one recommendation change the way you workout if it’s only going to make you feel uncomfortable. In the end, its all about getting the exercise your body needs, finding something you like, something you can adhere to in the long run. You must enjoy what you do. :)
*Vigorous cardio before weights… can be exhausting.
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{ 17 comments… read them below or add one }
oops i have been doing it all wrong. usually i
FIRST: Stretching
SECOND : A warm-up of some kind the first 5-10 minutes
THIRD: Cardio/Aerobics
LAST: : Strength training
Excellent post. Very useful for people to understand why and how!!! What is your take on HIIT?
http://burnfatnbuildmuscle.blogspot.com
I thought I was doing it right … I start & end with stretching. What’s the difference between stretching & warm-up?
If you got more time on your hands I think cardio in the morning on an empty stomach and weights later on is a good way to burn fat. It works for me when I was a student….but now I am following this routiine.
This is a tired out, worn out debate that has no definitive answer. Glycogen and ketones and all that other BS. In football, we’d always do our running sessions first - stretch, go through drills, etc - then hit the weights after, on our own. Same thing with shot put training - cardio warmup, jump rope, etc - then weight training to throw the shot.
These are REAL sports - where the body needs to function. A lot of this glycogen BS talk is from research on “vanity fitness”. Vanity fitness is what looks good? Some research point to weights before cardio = look good. Some others say cardio before weights = look good. Personally, I trust my own experiences and REAL athletic training.
All Cardio days - for long-distance running is good. But on cardio and weight days, the best thing for your body is to warm up first. Your body needs around 20 minutes of activity to get the muscles warmed up and blood flowing right.
I easily bench press 300+ lbs. Some days, my body says lift first and I get great heavy lifts. Most days, I need to run 20 or 30 minutes. I don’t lift as heavy at times - but the lifting and cardio together burns calories and my metabolism is elevated which burns more after the workout (as long as I don’t pig out). Most importantly, a properly warmed up body avoids muscle and joint injury. Also, I stretchdown after the run - a good long stretch which lasts 10-15 minutes. Plus another 15 minutes in abs (I vary the ab workout each time). That’s plenty of post cardio recovery time to hit the weights.
I never knew this - I always did cardio before weight training.
This post got me thinking more about the reasons we work out whether it is to burn fat, body build get great bodys - how many of us work out just because it is a healthy thing to do for spirit and mind?
Hi DM
Hope all is well !
I am a kickboxer and do alot of cardio, 3 times a week.
I can see my six pack and my body is quite defined.
I want to bulk up, but dont want to get fat around my stomach area.
Is there anything you can recommend ?
Perhaps a good bulking plan !
Kind Regards and looking forward to your reply
Matthew
Nice. I’ve been putting cardio before and after weight training. I found out that after weight training, I have more energy to run further and longer during cardio.
You’re right. Warm-up is important to get the muscles moving before doing any strength training. :-)
Bengbeng: Try flipping the order of your workout and let us know how you feel. :)
Usman: I’m a fan of HIIT - it works (studies have proven it), and plus - it saves you time. That’s a great combo in today’s world where everyone gives time as an excuse.
AK Works: Thanks for sharing your experience.
matthew: There are many workout plans out there which will work - the basic underlying principle is that you increase your calorie intake (by up to 500 cals per day), and ensure that these are ‘clean’ sources of calories (meaning healthy choices of food). It’s often those that are on a ‘dirty bulk’ who eat a lot of junk in the name of getting more calories who tend to put on too much bodyfat in the process. Also, get a workout routine that includes the basics - compound movements (squats, deadlifts, bench presses, etc). If you really can’t find one, then shoot me an email at author@dailymuscle.com.
Angie: Glad you learned something. Do share what you’ve learned with your friends.
Guys, I did once encounter an individual who kept insisting that she has no energy to do cardio even if she does even 20 minutes of resistance (strength) training first… which I found to be quite odd - but after some probing… I soon found out that the problem was she wasn’t eating enough and sometimes came to workout without having eaten anything for hours!
So there we go… strength training first, then cardio.
Hmm.. when i was starting out at the gym , i was told to do cardio before weights.. and when i got back from a long break of 3 years , everyone around me seemed to do cardio after weights <_Drink->CARDIO? Or WEIGHT->CARDIO->Drink?
As in would the protein just end up digested for cardio fuel and thus wasted?
Usually, the protein shake is taken post-workout, which is after both your weights AND cardio session - right when your hungry muscles need it the most.
as i’m tight-strapped for time and i can only spare 1 hour per gym session, and can only do strength training..
i only do runnings once per week, which i’m feeling very guilty right now, but i really cannot spare time for much cardio trainings…
issit a bad training schedule?
seohtongpin: 1 hour is sufficient to get a decent workout, including your cardio. Something like weights for 30 mins… then cardio for 30 mins. Keep your rest periods between sets brief, and maintain the intensity and pace of your workouts to make full use of the 60 minutes.
but is it enough for weight training for 30min only?
cos i intend to train up 2 sets of muscles during every gym session..
seohtongpin: Yes, it can be if you maintain your intensity. What are your goals? Muscle up? Lose fat?
i wanna bulk up…
had been training my arms and chest for quite some time…but the effects are pretty limited… though i’ve an urge to put the blame on my lack of consuming supplements, i think the main fault still lies at my gym schedule… :(
AK - That’s usually the way sports are structured: practice first, lift second. It makes sense because you are developing skill sets in practice. For the general gym goer I too recommend they do their weight training before cardio. Weight training itself is a skill set and I think your body needs to be fresh when performing those types of exercises.
I put it in perspective like this: Which makes more sense…performing a 5 mile run then getting in 5 sets of the power snatch OR doing 5 sets of the power snatch and then doing a 5 mile run? Obviously, performing the power snatch first makes more sense.
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