One of the most common questions among fitness enthusiasts is "what should I do first, cardio or weights?". The answer is not as straightforward as you might think. Doing one type of exercise before the other can determine the effectiveness of your workout and the results you achieve. Knowing which one is best for you and your fitness goals is key to maximizing the benefits of your exercise program.
Cardio and weight training are both important for overall health and fitness, but they serve different purposes. Cardio is generally used for improving cardiovascular health and endurance, while weight training is primarily used for building muscle and strength. Depending on your goals, you may want to do one type of exercise before the other.
Benefits of Cardio
Cardio, or aerobic exercise, is any type of sustained physical activity that increases your heart rate. Examples of cardio exercise include running, swimming, cycling, and using cardio machines like an elliptical or stair climber. Doing regular cardio exercise has many benefits, including:
- Improved heart health
- Increased endurance
- Improved lung function
- Burning calories and fat
- Improved mental health
- Increased energy levels
Regular cardio exercise can help you reach your weight loss goals, improve your endurance and stamina, and even reduce stress levels. If your goal is to lose weight, doing cardio first can help you burn more calories during your workout which can make it easier to reach your goals.
Benefits of Weight Training
Weight training is any type of strength training exercise that uses weights or resistance bands. Examples of weight training exercises include weightlifting, bodyweight exercises, and using strength machines. Weight training has many benefits, including:
- Increased muscle strength and size
- Improved body composition
- Increased metabolism
- Improved joint health
- Increased bone density
- Improved balance and coordination
Weight training is an important part of any fitness program. It can help you build muscle, improve your body composition, and increase your metabolism. It can also help you reduce the risk of injury, improve your balance and coordination, and even increase your bone density.
Which One Should You Do First?
So, which should you do first, cardio or weights? The answer depends on your goals. If your goal is to lose weight, doing cardio first can help you burn more calories during your workout. If your goal is to build muscle and strength, doing weight training first can help you maximize your results. It’s best to do a combination of both, so you can get the benefits of both types of exercise.
If you’re doing both cardio and weight training in the same day, it’s best to do the weight training first. This allows you to use more energy and focus on the specific muscles you’re trying to target. Doing the cardio first can help you warm up and prepare for the weight training session.
Frequently Asked Questions
What are the benefits of cardio?
The benefits of cardio include improved heart health, increased endurance, improved lung function, burning calories and fat, improved mental health, and increased energy levels.
What are the benefits of weight training?
The benefits of weight training include increased muscle strength and size, improved body composition, increased metabolism, improved joint health, increased bone density, and improved balance and coordination.
Which one should I do first, cardio or weights?
The answer depends on your goals. If your goal is to lose weight, doing cardio first can help you burn more calories during your workout. If your goal is to build muscle and strength, doing weight training first can help you maximize your results.
Is it better to do cardio or weights first?
If you’re doing both cardio and weight training in the same day, it’s best to do the weight training first. This allows you to use more energy and focus on the specific muscles you’re trying to target. Doing the cardio first can help you warm up and prepare for the weight training session.
How often should I do cardio and weight training?
The American College of Sports Medicine recommends doing at least 150 minutes of moderate-intensity aerobic activity and two or more days of muscle-strengthening activities each week. Try to include both cardio and weight training in your weekly workout routine to get the most benefit.
How long should I do cardio and weight training for?
The length of your cardio and weight training sessions depends on your goals and fitness levels. Generally, it’s best to start with shorter sessions and work your way up to longer ones. For weight training, aim for at least 20 minutes, and for cardio, aim for at least 30 minutes.
Should I do cardio or weights first if I’m short on time?
If you’re short on time, it’s best to do the weight training first as this allows you to use more energy and focus on the specific muscles you’re trying to target. If you’re short on time for cardio, try doing high-intensity interval training (HIIT) as it’s a great way to get the most out of your workout in a short amount of time.
Can I do cardio and weights on the same day?
Yes, you can do cardio and weights on the same day. It’s best to do the weight training first as this allows you to use more energy and focus on the specific muscles you’re trying to target. Doing the cardio first can help you warm up and prepare for the weight training session.
What type of cardio is best for weight loss?
Any type of cardio can be beneficial for weight loss, but some are better than others. High-intensity interval training (HIIT) is a great way to maximize your calorie burn in a short amount of time. Other good options for weight loss include running, swimming, cycling, and using cardio machines like an elliptical or stair climber.
What type of weight training is best for weight loss?
Weight training is an important part of any fitness program and it can help you build muscle, improve your body composition, and increase your metabolism. To maximize the benefits for weight loss, focus on compound exercises that target multiple muscle groups at once such as squats, deadlifts, and bench press.
What should I do if I’m new to cardio and weight training?
If you’re new to cardio and weight training, it’s best to start slow and gradually build up your intensity and duration. Start with shorter sessions and work your way up to longer ones. Make sure to listen to your body and take breaks when needed. It’s also important to consult with a doctor or trainer before starting any new exercise program.