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Workout sessions usually include several exercises to make the training session more streamlined and effective. Each exercise targets a set of specific muscle groups, while also contributing to broader fitness goals like improved stamina, endurance and flexibility. A training routine can be filled with many exercises, but have you ever wondered what the correct order is?
Essentially, the main focus is on cardio and strength training, but an important question remains: should you do cardio before or after strength training? These two categories of exercise are very different, and your body’s physiological systems respond differently when you do them.
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Addressing this common doubt, Atlanta-based fitness trainer Bobby explains the correct sequence of cardio and strength training. But it is important to note that the sequence cannot be decided arbitrarily. According to the instructor, it really depends on your fitness goal, which is the end result or primary objective of the fitness journey.
The instructor shared two different workout sequences based on two primary fitness goals: fat loss and endurance building. Fat loss is about actively burning calories and trying to lose weight, while endurance is less about losing weight and more about building stamina.
First, you need to identify what the end goal of your fitness efforts is to know what comes first: cardio or strength training. Since the body reacts differently and has different physical effects after a workout, knowing the objective ensures that you choose the right sequence to achieve maximum benefits.
If fat loss is the goal:
If your fitness objective is to lose weight then trainer Bobby recommends lifting weights first.
He explained, “If the goal is to lose fat, always lift weights first. That’s because strength training uses up your immediate energy source, your carbs, your sugars, and once that’s out of the way, your body can burn fat more efficiently than when doing cardio.,
This means, when you first lift weights and do strength training exercises, your body uses stored carbs and sugars for energy. Later, after the stored carbs are exhausted, the body switches to burning fat, which is ideal for cardio and effectively burning calories.
If stamina building is the goal:
Not all fitness goals revolve around weight loss or burning calories. Another important fitness goal is stamina. It focuses on improving stamina. The goal is to be less tired and able to maintain energy and move forward when performing any physical activity, such as athletes or sportsmen.
For those whose fitness goal is endurance, Bobby recommends doing cardio first. he explained,”If your goal is endurance, like training for a race, your cardio can go first because you need your energy when you’re practicing something you’re improving at.“Since cardio tests your endurance the most, he advised that it should come first in the sequence. Strength training, when done beforehand, can drain your energy, leaving you with little or no energy to test the limits of endurance while doing cardio.
What are you doing wrong:
The fitness trainer sheds light on a common mistake that people often make in the gym. “What most people do wrong is they get on the treadmill first, heart rate skyrocketing, legs already tired, and then they try to get on the elevator.” It is not ideal for fat loss goals as it gets tiring quickly.
He called it ‘backwards’, suggesting that it is exactly the opposite of your fat burning goals. The coach elaborates, “If you care about fat loss, it’s backwards. You deplete your energy before you even get to the part of your workout that actually changes your body.”
Rule of thumb:
To prevent any ‘backwards’ mistakes that could counterproductive to your vigorous gym efforts, the fitness coach suggested a rule of thumb, which is a practical principle to guide your workout sequence. He said, “Get up first, then walk afterward, this keeps your heart rate in the fat burning zone, conserves your strength, and you’ll actually get better results without feeling completely exhausted.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and is not a substitute for professional medical advice.
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