Physiological Responses to Different Sequencing
Energy Systems Activation
When beginning a workout, the body primarily utilizes the phosphagen system for short, intense bursts of energy. This system is crucial during the initial stages of strength training, especially when performing exercises like heavy weightlifting. If cardio is done first, it depletes the glycogen stores in the muscles to a certain extent. As a result, when transitioning to strength training, the muscles may have less available glycogen, potentially leading to a decrease in strength and power output during resistance exercises. For example, a runner who spends 30 minutes on a treadmill before attempting to lift heavy weights may find it more difficult to perform compound lifts such as squats or deadlifts with the same intensity as if they had started with strength training.
Hormonal Changes
Strength training stimulates the release of anabolic hormones such as testosterone and growth hormone. These hormones play a vital role in muscle growth and repair. When strength training is performed first, the body is in a more favorable hormonal state to promote muscle hypertrophy. If cardio follows immediately after, it may have a suppressive effect on the post-exercise hormonal response. Research has shown that prolonged cardio, especially high-intensity aerobic exercise, can increase cortisol levels. Elevated cortisol over time can lead to muscle breakdown, which is counterproductive to the goals of strength training. For instance, an individual who engages in an intense cycling session after a strength training routine may experience a blunted anabolic response, potentially impeding muscle gain progress.
Impact on Performance
Strength and Power Performance
Performing strength training before cardio is generally beneficial for maintaining optimal strength and power during resistance exercises. As mentioned earlier, starting with cardio can lead to fatigue and reduced glycogen levels, which can compromise the quality of strength training. Athletes and bodybuilders who require maximal strength and power output, such as powerlifters or sprinters, often prioritize strength training first. This allows them to lift heavier weights, perform more repetitions with proper form, and activate the target muscle groups effectively. For example, a basketball player who wants to improve their vertical jump and explosive power on the court would be better off starting their workout with plyometric and strength exercises rather than a long jog.
Endurance Performance
On the other hand, for individuals focused primarily on endurance activities like long-distance running or cycling, the impact of exercise sequencing on endurance performance is more complex. While starting with strength training may cause some initial fatigue, it can also enhance muscular endurance in the long run. However, if the strength training session is too intense or long, it may leave the athlete too fatigued to perform well in their subsequent cardio session. For endurance athletes, a carefully balanced approach is needed. They might consider incorporating lighter strength training or using circuit training methods that combine strength and cardio elements in a way that minimizes interference with their main endurance goals. For example, a triathlete could include bodyweight exercises like push-ups and lunges in a circuit with short bursts of running or cycling, rather than doing a heavy strength session before a long swim.
Body Composition Changes
Muscle Building and Fat Loss
Strength training is a key component for building muscle mass. When done before cardio, it maximizes the anabolic environment and muscle activation, which can contribute to increased muscle growth over time. More muscle mass in turn leads to a higher basal metabolic rate, meaning the body burns more calories at rest. This can have a positive impact on body composition, especially when combined with a proper diet. In terms of fat loss, while both strength training and cardio play important roles, the order may affect the rate and efficiency. Some studies suggest that starting with strength training can lead to greater post-exercise energy expenditure, as the body has to repair and build muscle tissue. Additionally, the hormonal changes induced by strength training first may also favor fat metabolism. For example, a person aiming to lose body fat and gain muscle definition might see better results by beginning their workout with compound strength exercises like bench presses and rows, followed by a moderate-intensity cardio session such as brisk walking on an inclined treadmill.
Potential Risks and Considerations
Injury Risk
If strength training is not performed correctly or if the body is already fatigued from prior cardio, the risk of injury can increase. Fatigue can lead to improper form during strength exercises, putting excessive stress on joints and muscles. For example, if a person does a high-intensity cardio class and then attempts heavy barbell squats without proper rest and recovery, they may be more likely to experience knee or lower back pain due to compromised form. On the other hand, starting with strength training when properly warmed up and with appropriate form can help prepare the body for the demands of exercise and reduce the likelihood of acute injuries.
Overtraining
Performing both strength training and cardio in close succession, especially without proper rest and recovery, can lead to overtraining. Overtraining syndrome can result in symptoms such as chronic fatigue, decreased performance, mood disturbances, and increased susceptibility to illness. If strength training is done before cardio and the overall workout duration and intensity are too high, the body may not have sufficient time to recover between sessions. It is crucial for individuals to listen to their bodies, monitor their training loads, and incorporate rest days and proper nutrition to avoid overtraining. For instance, an amateur athlete who tries to do a full-body strength session followed by an hour-long intense cardio session every day may quickly experience signs of overtraining and see a decline in their fitness progress rather than improvement.
Conclusion
The decision of whether to do strength training before cardio depends on various factors, including individual fitness goals, exercise preferences, and overall health status. For those aiming to build muscle, improve strength and power, and optimize the anabolic hormonal environment, starting with strength training is often a more favorable option. However, endurance athletes need to carefully consider the balance between strength and cardio to avoid excessive fatigue and interference with their main performance goals. Additionally, proper attention must be paid to potential risks such as injury and overtraining. In general, a well-designed workout plan that takes into account the sequencing of strength training and cardio, along with appropriate rest and recovery, is essential for achieving long-term fitness success and maintaining a healthy body composition. By understanding the physiological responses, performance impacts, and potential risks associated with different exercise orders, individuals can tailor their workouts to best suit their specific needs and aspirations in the world of fitness.
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Is it Better to Do Strength Training Before Cardio?
