Cardio Before Or After Weight Training?
It is funny actually… I was chatting with some friends about the gym and we started discussing Workouts. Boy was I ever wrong about my habits. Did you know that Weight Training is best done in the beginning of your workout as opposed to Starting with Cardio? I guess it makes perfect sense. Cardio exhausts the body, and although a quick cardio warm up is good; a full on Cardio is not worth it before lifting; you’ll be more tired and won’t have as much energy to spend on resistance training, which spikes up your fat loss during a workout.
According to The Ripped Dude:
To achieve “shreddedness,” your body needs to use your stored fat as fuel for exercise. In order to do this, you must burn off your glycogen stores first. When you weight-train, you typically use glycogen as fuel. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat! Obi Obadike
After an intense weight-training workout , your body needs energy to repair the muscles, therefore, your body continues to burn calories (energy) for up to 48 hours. This is known as Excess Post-Exercise Oxygen Consumption (EPOC). This occurs at a much higher rate after intense weight-training rather then a low-intensity and steady cardio training; and that is why it’s important to save your energy for weight lifting and finishing off with cardio.
Weight training first is great because it allows you to get to the fat burning portion of the workout faster (reaching glycogen depletion). After all the glycogen is depleted, doing cardio after weights will result in a much higher percentage of fat being burned.
Metaphor by Huffington Post:
Think about burning fat like digging for gold. You have to get through layers of dirt and rock (muscle glycogen) before you can get to the gold.
Doing cardio first is like digging for gold with a shovel. Getting through a single layer requires 32 scoops to be removed. You’ll eventually see gold, but it will take a while.
Doing resistance training first is like showing up to the same dig site with a backhoe. Now only 3 scoops are required to get through one layer thanks to your diesel fueled machinery.
So, finally, take my word for it, Save your best energy for the Weights and expand it with cardio.
Best case scenario: Start with 45 minutes of Weight Training, and finish with a 20 to 30 minutes of cardio intervals. Do this 3 to 4 times a week, at least, and see results.