She Strengthens

Optimizing Your Workout: Cardio vs. Weights

When it comes to structuring your workout routine, the age-old debate persists: should you do cardio before or after weights? The answer largely depends on your fitness goals. Research suggests that both approaches have unique benefits, and understanding these benefits can help you maximize your workout results.

Goal-Oriented Workouts

According to fitness expert Jonathon Ross of A.C.E. Fitness, if your goal is:

• Weight Loss: Start with strength training to build lean muscle mass, which continues to burn calories even at rest.
• Muscle Growth: Prioritize strength training to ensure you don’t exhaust your energy reserves needed for maximum muscle gains.
• Endurance: Begin with cardio to improve your max oxygen uptake (VO2 max), a key metric of endurance.

The Benefits of Cardio First

While some experts recommend doing strength training first, there are advantages to starting with cardio:

• Warm-up: Cardio boosts blood flow, warming up your muscles and reducing injury risk.
• Endurance: If you’re training for a marathon, kicking off your workout with cardio will help you achieve maximum endurance gains.
• Weight Loss: Although strength training is often prioritized for weight loss, some studies suggest that cardio may be more effective for shedding pounds.

The Benefits of Weights First

On the other hand, doing strength training before cardio has its perks:

• More Gains, Less Pain: A 2017 ACE-commissioned study found that doing cardio after strength training led to a higher heart rate, potentially resulting in greater gains.
• More Energy for Fat Burn and Muscle Gain: Research suggests that doing strength before cardio increases lipid levels during exercise, making more fat available for fuel and boosting muscle performance.

Tips for Optimal Health Benefits

To reap the most benefits from your workout routine, remember:

• Meet the Guidelines: Aim for at least 150-300 minutes of moderate-intensity physical activity and two days of strength training per week.
• HIIT it Up: Consider high-intensity interval training (HIIT) to maximize both cardio and strength gains in less time.
• Gradually Increase Challenge: Ramp up weight, reps, and cardio expenditure over time to continually maximize gains.
• Rest and Recovery: Incorporate short sets with long recovery periods (2-5 minutes) for increased strength.
• Track Your Progress: Use a fitness diary or app to track and customize your routine.
• Work with a Pro: Consider consulting a personal trainer to help you develop a tailored fitness routine.

The Bottom Line

In general, research suggests that prioritizing strength training is optimal for achieving muscle growth and fat loss. Meanwhile, beginning with cardio is effective for enhancing endurance gains. By understanding your goals and incorporating these tips into your workout routine, you can maximize your results and achieve optimal health benefits.