Cardio Before or After Weights?

Should you Do Cardio Before or After Weights?

When it comes to the order of cardio and weightlifting in your workout routine, the decision should be based on your main fitness goal. For the majority of people aiming to build muscle, doing cardio after weightlifting is recommended. The reasoning behind this is to avoid excessive fatigue before entering the lifting session. The goal of weightlifting is to maximize muscle stimulation, which may be hindered if you are already fatigued from cardiovascular exercise.

Incorporating Cardio: HIIT vs. LISS

Cardio can be categorized into two main types: 

High-Intensity Interval Training (HIIT) and Low-Intensity Steady-State Cardio (LISS). 

The choice between the two depends on your specific goals and preferences.

• LISS involves sustained, low-intensity exercises like walking, cycling, or using the elliptical for 20 to 60 minutes. The intensity should allow you to hold a conversation, but you should still feel slightly winded.
• HIIT involves short bursts of intense activity with minimal rest in between. This type of cardio should leave you unable to hold a conversation due to its high intensity. 

The decision to incorporate HIIT or LISS depends on your personal preferences and fitness objectives.

Aligning Cardio with Your Main Goal

Before implementing cardio into your workout routine, it is essential to determine your primary fitness goal. Are you aiming for weight or fat loss, improving cardiovascular health, or enhancing performance in a specific sport or activity? Understanding your main objective will guide your cardio strategy.

For weight or fat loss, incorporating cardio strategically is vital. Avoid excessive cardio at the beginning of a fat loss phase, as your body can quickly adapt, leading to diminishing returns. Use cardio as a tool to create additional energy expenditure without becoming too efficient at it.

Adapting to Cardio vs. Weightlifting

Both cardio and weightlifting can lead to adaptation, but the way they manifest differs. Cardio adaptation results in reduced caloric burn over time, making it essential to manipulate cardio as a tool for fat loss. In contrast, weightlifting adaptation can be influenced by progressive overload, which involves increasing weight, reps, or altering tempo.

While adaptation can occur in both activities, weightlifting offers more opportunities to progress and continue building muscle effectively.

Focus on Muscle Building, Not Calorie Burning

One common mistake is trying to turn weightlifting sessions into cardio workouts. If your goal is to change your body composition, prioritize muscle building over excessive calorie burning. Focus on lifting to create the desired shape and tone, while weight loss and fat loss predominantly come from dietary changes.

Conclusion

The order of cardio and weightlifting in your workout routine should align with your primary fitness goal. For muscle-building objectives, doing cardio after weightlifting is ideal. Additionally, consider the intensity and type of cardio that best suits your preferences and objectives. Remember that weightlifting should be the focus for building muscle, while diet plays a significant role in weight and fat loss. Striking the right balance between cardio and lifting will help you achieve your desired fitness outcomes effectively.