When it comes to exercise, there is often debate about whether it is better to do cardio or weights first. Some people believe that doing cardio first can help to warm up the body and improve endurance, while others believe that doing weights first can help to build muscle and improve overall strength. So, which is better to do first: cardio or weights? The answer may depend on individual goals and preferences, as well as the science behind exercise.
Cardio First: Benefits and Drawbacks
One argument for doing cardio first is that it can help to warm up the body and improve endurance. This can be especially beneficial for endurance athletes or those who are training for a specific event. Doing cardio first can also help to improve cardiovascular health, as it increases heart rate and blood flow to the muscles.
However, there are also drawbacks to doing cardio first. For one, it can be more difficult to perform weightlifting exercises after doing cardio, as the body may be fatigued and less able to perform at peak levels. Additionally, doing cardio first may not be ideal for those who are looking to build muscle, as it can interfere with muscle growth.
A study published in the Journal of Strength and Conditioning Research found that when participants performed a 30-minute cardio session before a weightlifting session, there was a decrease in overall strength and power output. This is because cardio exercises can deplete glycogen stores in the muscles, which can lead to fatigue and decreased performance during weightlifting exercises.
Another study published in the Journal of Sports Science and Medicine found that when participants performed weightlifting exercises before a cardio session, there was greater fat loss and improved cardiovascular endurance. This is because weightlifting exercises can increase metabolism and lead to greater fat loss, while also improving overall strength and muscle mass.
Weights First: Benefits and Drawbacks
Another argument for doing weights first is that it can help to build muscle and improve overall strength. This is because weightlifting exercises place a greater demand on the muscles, which can lead to increased muscle growth and strength gains. Doing weights first can also help to improve overall body composition, as increased muscle mass can lead to increased metabolism and fat loss.
However, there are also drawbacks to doing weights first. For one, it can be more difficult to perform cardio exercises after doing weights, as the body may be fatigued and less able to perform at peak levels. Additionally, doing weights first may not be ideal for those who are training for endurance events, as it can interfere with cardiovascular endurance.
A study published in the Journal of Strength and Conditioning Research found that when participants performed a weightlifting session before a 30-minute cardio session, there was no significant decrease in overall cardio performance. However, participants did report feeling more fatigued during the cardio session.
The Science behind Exercise Order
So, which is better to do first: cardio or weights? The answer may depend on individual goals and preferences, as well as the science behind exercise order. Research has shown that the order in which exercises are performed can have an impact on overall exercise performance and results.
One study published in the Journal of Strength and Conditioning Research found that performing cardio before weightlifting exercises led to a decrease in overall strength and power output. This is because cardio exercises can deplete glycogen stores in the muscles, which can lead to fatigue and decreased performance during weightlifting exercises.
Another study published in the Journal of Sports Science and Medicine found that performing weightlifting exercises before cardio led to greater fat loss and improved cardiovascular endurance. This is because weightlifting exercises can increase metabolism and lead to greater fat loss, while also improving overall strength and muscle mass.
Individual Goals and Preferences
Ultimately, the decision of whether to do cardio or weights first may depend on individual goals and preferences. For those who are training for endurance events, such as marathons or triathlons, it may be beneficial to do cardio first in order to improve cardiovascular endurance. For those who are looking to build muscle and improve overall strength, it may be beneficial to do weights first in order to maximize muscle growth and strength gains.
It is also important to consider personal preferences when deciding on exercise order. Some people may simply enjoy doing cardio first, while others may prefer to start with weights. It is important to find an exercise routine that is enjoyable and sustainable in order to achieve long-term fitness goals.
Combining Cardio and Weightlifting
While there may be benefits to doing cardio or weights first, it is also important to consider combining both types of exercises in a single workout. This can help to improve overall fitness and provide a more well-rounded workout.
Research has shown that combining cardio and weightlifting exercises can lead to greater fat loss and improved cardiovascular health. One study published in the Journal of Applied Physiology found that when participants performed both cardio and weightlifting exercises in a single workout, there was greater fat loss and improved cardiovascular health compared to when they performed cardio or weightlifting exercises alone.
Additionally, combining cardio and weightlifting exercises can help to improve overall fitness and provide a more well-rounded workout. This can help to prevent boredom and keep workouts interesting and challenging.
Conclusion
When it comes to exercise, there is often debate about whether it is better to do cardio or weights first. While research has shown that the order in which exercises are performed can have an impact on overall exercise performance and results, the decision may ultimately depend on individual goals and preferences. For those who are training for endurance events, it may be beneficial to do cardio first in order to improve cardiovascular endurance, while those who are looking to build muscle and improve overall strength may benefit from doing weights first. However, it is also important to consider combining cardio and weightlifting exercises in a single workout in order to improve overall fitness and provide a more well-rounded workout. It is important to find an exercise routine that is enjoyable and sustainable in order to achieve long-term fitness goals.