{"id":31199,"date":"2022-07-15T22:56:04","date_gmt":"2022-07-15T22:56:04","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=31199"},"modified":"2022-07-15T22:56:13","modified_gmt":"2022-07-15T22:56:13","slug":"cardio-before-or-after-weights","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/cardio-before-or-after-weights\/","title":{"rendered":"How to Mix Cardio and Strength Training for the Best Results"},"content":{"rendered":"

Should you do cardio before or after weights<\/em>? Experts explain how to tailor your training to achieve your goals and the benefits of both options.<\/em><\/p>\n\n\n

Combining resistance training and cardio into one workout can challenge your body, make workouts more efficient, and keep you from getting bored during your session. But does it matter what order you do your workout?<\/p>\n\n\n

According to the current advice going around on TikTok, you should do cardio after weight lifting or strength training. (The hashtag #cardioafterweights<\/a> has over 1.7 million views.) Users are claiming that this small change burns fat and completely transforms your body. But is it true? We spoke to experts about the benefits of doing a mixed gym session and to find out if you should do cardio before or after weights. Read on to see what they said.<\/p>\n\n\n

Benefits of Doing Cardio and Weights<\/h2>\n\n\n

First thing\u2019s first: Is it even a good idea to do cardio and weights in the same day? Experts say yes. \u201cDoing cardio and strength within the same workout session can be great if one of your training goals is endurance and overall fitness health,\u201d says Danielle Gray<\/a>, NASM-certified personal trainer and founder of Train Like A Gymnast<\/a>. \u201cIt can help improve your muscles\u2019 endurance as well as your confidence and overall mental health.\u201d\u00a0<\/p>\n\n\n

However, if you have specific goals (like growing muscle size), Gray notes that combining cardio and weights into your sessions might not serve you. And while this is an effective way to train, there is some risk to be aware of. \u201cThe only dangers of doing cardio and weights within the same session would be training close to your limit, pushing yourself too hard, and injuring yourself,\u201d Gray says.\u00a0<\/p>\n\n\n

When you\u2019re training hard (regardless of the exercise), Gray says recovery is absolutely key. Make sure you\u2019re taking enough rest<\/a> between repetitions and sets, getting enough sleep<\/a>, fueling your body with protein<\/a> (try HUM Nutrition\u2019s Core Strength protein powder<\/a> into your post-workout smoothie<\/a>), and hydrating throughout the day<\/a>.<\/p>\n\n\n

Should You Do Cardio Before or After Weights?<\/h2>\n\n\n\n
\"should<\/figure>\n\n\n

Despite trending claims, there\u2019s no simple answer to this question. That\u2019s because the order in which you do cardio versus weights depends on what your goals are. Here\u2019s how it breaks down:<\/p>\n\n\n

If You Want to Lose Weight\u2026<\/h3>\n\n\n

Lift first. Having muscle is key to weight loss<\/a>, explains Alyssa Lombardi<\/a>, MSc, a clinical exercise physiologist, CPT, running coach, and founder of Alyssa RunFit Coaching<\/a>. \u201cThe more muscle mass you have, the more calories you will burn during the day\u2014which in turn will help you lose weight quicker.\u201d\u00a0<\/p>\n\n\n

But if you do your cardio before weights, your body is already going to be tired, Lombardi says. \u201cThis will have an effect on how much weight you can lift, which will decrease the amount of muscle being built.\u201d\u00a0<\/p>\n\n\n

If You\u2019re Trying to Improve Your Endurance\u2026<\/h3>\n\n\n

Start with cardio. \u201cIf your goal is to improve your cardiovascular system, such as running, then you should perform running workouts before lifting weights,\u201d Lombardi says. \u201cIf you lift weights before running, your body will already be fatigued and you will not be able to maximize that running workout.\u201d<\/p>\n\n\n

If you\u2019re training for a race, you\u2019ll definitely want to run first.<\/p>\n\n\n

If You Want to Build Strength and Lean Muscle\u2026<\/h3>\n\n\n

Start with weights. \u201cBy performing cardio at the end of your workout, you have an opportunity to build more strength and build more muscle,\u201d says Beth Alexander<\/a>, NASM-certified personal trainer, celebrity trainer<\/a>, and creator of Smiling Soul Fitness<\/a>. \u201cAs you build more muscle, you will benefit from both the calorie burn from doing the exercises (in addition to a whole host of other benefits), and you will be building lean mass, which will help you burn more calories even at rest.\u201d<\/p>\n\n\n

Another pro to doing your cardio after strength training: You\u2019ll maximize results. \u201cCardio after weights helps to make your strength training program more effective, and thus your workouts all-together more efficient,\u201d explains Alexander.\u00a0<\/p>\n\n\n

And if you\u2019re hoping to set a new PR with your weightlifting, starting with fresh muscles is your best bet. \u201cIf you do cardio before weights, you also will be less likely to hit a PR (personal record) due to muscle fatigue,\u201d says Gray.<\/p>\n\n\n

So, does TikTok have it (mostly) right? Should you be doing your cardio after weights? Overall, the pros say yes. \u201cI personally recommend that clients do cardio after weight training primarily because weights take more attention to form and energy to perform, whereas cardio can be done after with a lower risk of injury since the motions are repetitive,\u201d Gray says.\u00a0<\/p>\n\n\n

One important caveat that Alexander notes: Doing a light cardio-based warm-up (think: three to five minutes on the treadmill) can help improve your performance during weight training and help prevent injuries.<\/p>\n\n\n

How Often Should You Do Cardio and Weights Together?<\/h2>\n\n\n

Doing combined cardio and resistance training sessions can keep workouts exciting and efficient, but you don\u2019t have to put them together every time you workout. According to the American College of Sports Medicine<\/a>, you should get 150 minutes of moderate-intensity aerobic exercise each week and muscle-strengthening activities two days per week. So as long as you\u2019re hitting that guideline within your week, as a minimum, you\u2019re set.<\/p>\n\n\n

Enjoy the combo workouts? \u201cFor many, this can be achieved with three, 50-minute workouts a week,\u201d Lombardi says. Many boutique workout studios offer classes that make this easy to achieve. (In most cases, you have the option to choose either resistance training or cardio first.) These are just a few:<\/p>\n\n\n\n