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Maintaining a fit body, a toned physique and an overall wellness is impossible without the right set of exercises and diet routine. While what you eat plays a significant role in your fitness journey, without cardio and strength training, you’re likely to end up with a weak, unstable and inflexible body.
However, it is also important to understand what your body needs. Although cardio and weight training are an integral part of every workout regime, it is crucial that you know which works best for you and when you should perform the exercises.
Also read: Weights or cardio: What should you do first for weight loss?
Both cardio and weight training have their own perks.
While cardio helps burn more calories than weight-training exercises, the latter targets your muscles and strengthens them.
That said, while strength training, which includes weight lifting, resistance training, is an anaerobic activity that focuses on lifting weights like barbells, dumbbells, and kettlebells or using weight machines, cardio is an aerobic activity, which uses oxygen to increase your breathing and heart rate.
Both have their own set of benefits. Strength training helps build muscles and improves coordination, cardio strengthens cardiovascular health and burns a lot of calories
If you’re someone who is enthusiastic about both cardio and strength training, there is no wrong in combining the two workout regimes. However, the question remains, which before which? Should you do cardio before or after weight training? Your answer lies in what your final goal is. Are you trying to improve your heart health, are you aiming to shed some kilos, or do you want to build your muscle strength?
The American Council on Exercise lists down a number of factors that can determine which exercise you should perform first, reports Women’s Health.
– You should do cardio first if your aim is to improve endurance.
– For stronger muscles and body, do strength training first.
– If you want to improve your lower-body strength, do weight lifting first.
– For general fitness, you can indulge in either of the exercise routine, but begin with the exercise you do not like.
Also read: Weights or cardio: What should you do first for weight loss?
Weight loss is a difficult process, which is why getting simple things correct can make a lot of difference. For instance, doing cardio after weight training is said to burn more calories.
According to a study published in Medicine & Science in Sports & Exercise, if you perform cardio after weight training, you’re likely to burn more calories during the first 15 minutes of that cardio workout compared to doing cardio and then lifting.
Most fitness trainers therefore recommend doing cardio after weight training, because if cardio is performed first, it may use up much of the energy source for strength training, fatiguing the muscles before their most intense session. This way the workout may be less effective.
Cardio training should be your first priority if you’re looking to strengthen your cardiovascular health. Lifting heavy weights before your cardio workout may fatigue the muscles, making you lose your form and increasing the risk of injury.
Furthermore, it could also take a toll on your endurance. According to a study published in the journal Applied Physiology Nutrition and Metabolism, a group of people performed strength training before running. It was found that the particular group of people showed lesser efficiency than those who ran first.
While weight training survives on the glucose in the body, cardio training uses the oxygen. Both are different types of exercise, but are wondrous in their own ways.
If you’re someone who wants to combine the two routines and enjoy maximum benefits, choose some low-intensity cardio exercises to pair with weight training. This includes rowing, walking, jogging, swimming or cycling or using an elliptical machine.
Most importantly, you must stay consistent. With the combination of exercises out there, there is absolutely no reason to feel bored and lose interest.
While keeping physically active and exercising regularly can improve your overall health, exerting yourself can backfire and have a grievous effect on your body. From making you tired and fatigued all the time, decreasing your performance levels to increasing the risk of injury, over-exercising or over-training can be harmful.
In addition, those with underlying heart conditions should now strain themselves with intense gym workouts and strength-training exercises. Listen to your body and do not push yourself beyond a certain limit.
It is always beneficial to take expert advice during workout. An expert will guide the pattern of the workout and the nature of the workout depending on the body type and taking all health conditions into consideration.
Be it cardio or weight training, workouts always yield result if it is done following the right technique.
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