This article aims to provide a comprehensive analysis of whether it is advisable to perform strength training after cardio workouts. It delves into the physiological aspects, potential benefits, drawbacks, and considerations related to this sequence of exercises. By understanding the various factors involved, individuals can make more informed decisions to optimize their fitness routines and achieve their health and physique goals.
The combination of cardio and strength training is a common approach in fitness regimens. Cardio exercises, such as running, cycling, or swimming, are renowned for enhancing cardiovascular health, burning calories, and improving endurance. On the other hand, strength training, which includes activities like weightlifting and bodyweight exercises, focuses on building muscle mass, increasing strength, and enhancing bone density. The question of whether to conduct strength training after cardio has been a topic of debate among fitness enthusiasts and professionals alike.
Physiological Responses to Cardio and Strength Training
Cardio workouts primarily target the cardiovascular system. During cardio, the heart pumps blood more rapidly to supply oxygen to the working muscles. This leads to an increase in heart rate, breathing rate, and blood flow. The body utilizes stored carbohydrates and fats as fuel sources, with the proportion depending on the intensity and duration of the cardio activity. For example, in moderate-intensity cardio like jogging, a significant portion of the energy may come from fat oxidation.
Strength training, in contrast, places stress on the musculoskeletal system. It causes microscopic damage to muscle fibers, which then stimulates the body’s repair and growth mechanisms. This process is essential for muscle hypertrophy and strength gain. Strength training also activates the nervous system, improving neuromuscular coordination and recruitment of muscle fibers.
Benefits of Doing Strength Training after Cardio
Enhanced Fat Burning: When cardio is performed first, the body depletes its glycogen stores to a certain extent. Subsequently, during strength training, the body is more likely to rely on fat as an energy source. This can potentially lead to increased fat burning throughout the combined workout session. For instance, a study showed that individuals who did 30 minutes of cardio followed by strength training had a higher rate of post-exercise fat oxidation compared to those who did the exercises in the reverse order or separately.
Time Efficiency: Combining cardio and strength training in one session can save time, especially for those with busy schedules. By doing strength training after cardio, individuals can achieve both cardiovascular conditioning and muscle building in a single workout block, rather than having to allocate separate time slots for each type of exercise.
Warm-up Effect: Cardio can serve as an effective warm-up for strength training. The increased blood flow and elevated body temperature resulting from cardio make the muscles more pliable and receptive to the demands of strength training. This may reduce the risk of injury during strength exercises, such as muscle strains or joint sprains.
Drawbacks of Doing Strength Training after Cardio
Fatigue: Cardio can cause significant fatigue, both muscular and cardiovascular. This fatigue may impair an individual’s ability to perform strength training with proper form and intensity. For example, after an intense 60-minute cycling session, a person may find it difficult to lift weights with the same level of focus and power as they would if they were fresh. This could lead to suboptimal strength training results and potentially increase the risk of injury due to improper form.
Impaired Muscle Recovery: The combination of cardio and strength training in this order may delay muscle recovery. Strength training already causes muscle damage that requires time and resources for repair. The added stress of cardio can further tax the body’s recovery mechanisms. This could potentially lead to overtraining symptoms such as persistent muscle soreness, decreased performance, and increased susceptibility to illness if not managed properly.
Considerations for Combining Cardio and Strength Training
Intensity and Duration: The intensity and duration of both cardio and strength training sessions need to be carefully considered. If the cardio session is too intense or long, it will have a more pronounced negative impact on subsequent strength training. For example, a high-intensity interval training (HIIT) cardio session that lasts 45 minutes may leave an individual too exhausted for effective strength training. On the other hand, a short, low-intensity cardio warm-up of 10 – 15 minutes may be beneficial before strength training.
Nutrition and Hydration: Adequate nutrition and hydration are crucial when combining these two types of exercise. Consuming a small snack rich in carbohydrates and protein before the workout can provide the energy needed for both cardio and strength training and support muscle recovery. Staying hydrated throughout the session helps maintain optimal performance and prevent dehydration-related fatigue and cramps.
Fitness Goals: The order of cardio and strength training may depend on an individual’s fitness goals. If the primary goal is to improve cardiovascular endurance and burn fat, then starting with cardio may be more appropriate. However, if the focus is on building muscle mass and strength, it might be better to prioritize strength training or even consider separating the two workouts on different days to ensure maximum intensity and recovery for strength training.
Individual Fitness Level: Beginners may find it more challenging to perform strength training after cardio due to their lower level of fitness and endurance. They may need to start with shorter and less intense combined workouts and gradually increase the duration and intensity as their fitness improves. Advanced exercisers, on the other hand, may be able to tolerate and benefit from more complex and demanding combinations of cardio and strength training.
Conclusion
The decision of whether to do strength training after cardio depends on multiple factors. While there are potential benefits such as enhanced fat burning and time efficiency, there are also drawbacks like fatigue and impaired muscle recovery. By carefully considering the intensity and duration of both types of exercise, maintaining proper nutrition and hydration, aligning with fitness goals, and taking into account individual fitness levels, individuals can make an informed choice. It may also be beneficial to experiment with different combinations and sequences to find what works best for one’s own body and specific fitness objectives. Whether it is to improve overall health, build a stronger physique, or enhance athletic performance, a well-planned approach to combining cardio and strength training can lead to more successful and sustainable fitness outcomes.
Related topics:
Is It Good To Do Cardio After Strength Training?
