Other than the tonnes of broscience you've just spewed, I'm going to ask you: where are the back-exercises? Perry typically recommends that if you can’t do weights and cardio in separate sessions, do weights first for the greatest gains in strength, power, and muscle mass. I can put one foot in front of the other on the treadmill without a lot of thought. Plus I like to feel adequately warmed up by the time I hit the floor and 3 min on the rower doesn't do it for me. I think some people would choose to do the entire 60 mins on the tread if they allowed it. I have been doing that about a month and a half (on anything but endurance day), and I've finally started seeing the results that I wanted to see. We don't want you getting injured. I'm normally able to push well into the Orange/Red if I run first, but not the case today! Go figure. I like to get that running out of the way first, though. while my brain is still functional. Both cardio and weights can help you become healthier and more fit. I plan to do cardio 6 days a week, but also want to start integrating weights in 2 or 3 days a week. I personally mix it up regularly. Or just having better endurance/getting in better shape in general? You'll look more toned as the fat drops away and reveals the muscle. Me too. (I'll try and find you the source of this recommendation). This means you'll put more energy towards your lifts. I prefer to do weights before treads (if that means starting on rower in 3G, so be it) because I'd rather not have fatigued muscles during the strength portion. However, I was always too tired after weights to then go and do cardio, and always preferred to do it the other way round when I … Yesterday's class was only 1G though, so I started on the rowers (run to row), and I'm really glad I did. If you want to add something in at the weekend, swimming is good for cardio and adding tone. But, I like a little bit of a break between the rower and the treads, if it's not a switch class. If you cant lift it with proper form, dont! Most of the time I'm fine even if I lift after cardio, but sometimes I run out of energy store and have to lower weights, or fail on the last rep when usually I wouldn't, etc. A 24-week study published in the Scandinavian Journal of Medicine & Science In Sports have researchers split 48 healthy, physically active men into three groups: (1) The first group performed cardio and resistance training consecutively in the same training session; (2) the second performed cardio and lifting on alternate … I think if you've been running for a while, then running before lifting isn't going to decrease your lifts. Press question mark to learn the rest of the keyboard shortcuts. To do that, it has to produce energy at roughly the same rate you expend it. This preference is due to the reality that if I do a good lift, I cannot run well afterwards and I will shorten my runs to accommodate. If you want to burn a little more, get on a punch bag or swing a sledge hammer at a massive tire. I like to think that I have a higher quality floor session with more strength and proper form if I start there. Its pretty much saying "WTF have you done to me?!". I have been doing cardio first because I have been operating under the assumption that if you do cardio first, your blood is circulating better so more O2 to your muscles, but on the other hand I feel more tired after 45 minutes on a treadmill. Got to class a little late today and had to join team weight room first. Just getting back into it now. In reality the calorie burn may actually be closer than you realize.. just because your heart is beating faster post cardio doesn't mean you are getting more out of the floor work as your effort is similar. I used to do cardio first, but when a trainer told me to do weights first, things changed for the better. In his study, Dalleck found that exercisers who did cardio later in the workout had a heart rate 12 beats per minute higher for the exact same workout intensity and duration as those who performed cardio first. Thanks for any input!! Do the weights first, so that you can expend all your energy moving that mass. I've always done 30 minutes of cardio on a cross trainer first, and have never been particularly tired after, and when I do get more tired than usual (if I go longer), it really doesn't take that long for it to pass.Personally, if I don't do cardio first, then I probably won't because I kinda dislike it. do both. This is an awesome reply - thanks! When I've had to start on weights my splat points and calorie burn is very low. I decided that I wanted to start giving the weight floor more attention, going there fresh so that I could put in max effort. Until today, I've always started with cardio, and then moved to weights for the second half of class. On average, this has yielded me on average ~20-25 splat points and 1,000 calories burned. Once your heart rate is elevated, it stays elevated when it's time to move over to the weights. Mix it up. Plus, losing weight shouldn't be the only reason you work out. When I start on the rower, I pull at least 30 watts higher too than if I'd started out in the treads! If you had to choose between cardio or weights for weight loss, which would you choose? But for people like me who don't really enjoy running / cardio, I don't have much energy left after doign cardio so I like to do it after lifting. Strength training, with your own bodyweight or lifting weights, … I have a very low resting heart rate (51-52) so in order for me to get where I need to be I have to jump start myself. Good looking out for sharing this gem!! Weights, but the optimal solution would be to take whatever amount of time you have and do some kind of split between the two. I did abs every other day, longer cardio sessions and higher reps with weights. I.e. If increasing endurance is one of your key fitness goals, doing cardio first will help build better cardiovascular health and improve the duration of your workouts. i'm doing the same. That gets the blood moving and you will be burning fat as you build muscle (Not turning fat into muscle). I still want the treads first but as fill as our studio is getting one at time is a little hunger games like.. So I say change it up and stop worrying about minor differences. My goals were to trim down the fat, and gain muscle. If you are looking to build muscle, I'd start on the floor. I like the weight floor and I feel like I can give more on the floor if I start there and yes some days the tread is brutal if we’ve done a lot of legs or rowing. For this reason, I almost always start on the floor too. For some reason, I can get a second wind for weights and rowing, but not for running. Then, at least 2 or 3 hours later (or more) do your cardio. First of all, two male employees knew I was new since it's a relatively small gym, so they both approached me with phrases like "hey, it's your first time exercising right? Average adult has nearly 2000kcal glycogen stores available between liver, muscle, and blood glucose, so greater reliance on fat during cardio is due to body's tendency for glycogen sparing, not depletion from weight training. Focus on high intensity and low rest time. In terms of 'toning up' and losing fat, they're essentially the same thing. I get SERIOUS gym brain. They do 3Gs at that studio and interestingly enough more women start off on the floor there. On average, this has yielded me on average ~20-25 splat points and 1,000 calories burned. just look on this reddit for a treadmill plan if you need one. Meh if I swim first, it isn't possible for me to lift at my maximum. Want to focus on strength or hypertrophy, then do weights first. The only answer here that's actually considered the user's goals. Aerobic activities have long been praised for making your heart stronger, lowering blood pressure , and yes, burning calories. Cardio history: I was always in the gym with a 30- to 40-minute cardo session, four or five days a week, either the elliptical or stairs. Also, it depend what do you like more. Lift.... That gets the blood moving and you will be burning fat as you build muscle (Not turning fat into muscle). I tend to have fewer splats when I start on the floor but I've kinda stopped living and breathing by splat points so it doesn't bother me :). take it easy, you don't want to be too sore tomorrow!" TL;DR - You're first to arrive at class - do you generally hit the treads first, or blast it out in the weight room first? Jim Stoppani recommends cardio after weight training due to glycogen depletion. About 50lb overweight and starting to get back in shape. Cardio isn’t a huge factor for you because you are trying to gain. I'm a weights/rower first kinda gal. You're right, I'm still in the early stages and need to experiment more. If you are looking to burn fat, start with cardio. Apparently you lift better before your muscles have been glycogen-depleted by the cardio. Your body’s No. With the heavy day, don't go to heavy too fast. What I have also found is that I've increased my endurance so much over the last year that by the time I get to the treads, I can still give it pretty much the same effort as I did when I was doing them first. That being said, I couldn't/didn't lift hard enough to push my heart rate into the Orange, even for a minute. Those a lot of arguments for and against both cardio and weights for fat loss or calories burned. Apologies in advance if this topic has been previously discussed, although a quick search in the group didn't reveal much. The body opts for glycogen sparing and relies on mostly fats at less than 40-50% VO2 max. Then I blast out the cardio. The compounds are a good way to start, and you can isolate muscles if you want, but be sure to include compounds. Get the body work/lift as a whole. Well, It is a good idea like many already told you do first aerobic to Warm-up, BUT, it all depend how much are you going to do, how fast, if you do it to much or to fast, may be you "arrive" to tired at the time of the weights and in that case, it will be better to do first the weights. Warm-up, go for the strength training, then leave cardio for last. Maybe weights before work/school, cardio after? Goodluck! If I start on the treads I feel like I blow all of my energy and lose my form on the floor. With the rise of strength training, we're asking the question, what's actually better for fat loss - cardio or weights. Next, I do value the floor exercises as well and agreed that to maximize form while working on heavier weights its much more effect to start off on floor. Being tired or run down can lead to some pretty dangerous injuries. can you lose weight just by lifting weights? #3 – Safer to Lift First. The metabolic currency of your body is ATP. If you're more interested in increasing your endurance, doing cardio first is the way to go. Press question mark to learn the rest of the keyboard shortcuts, Gender Female | Age 55 | Height 5’4” | about a hunny, 37F| -42# | bike | NASM-CPT, Nutrition Coach | Jan '16, 40M | 5'10 | SW 180 | CW & GW 170 | Snatches N' Burpees, 36F - 5'6'' - OTF 7/16 - 8AMer - 200 Club, 43F|5'4"|SW:250 CW:215 GW:150|2/16|Keto|Team Cheststrap|slogger. Since you haven't been to many classes, give it another chance once you have more endurance under your belt. My question is in order to optimize my workout, should I do cardio first then weights, or weights then cardio. My workout included weight training all my body parts, except I didn’t do squats and dead lifts. With the muscles feeling fresh, I was almost certainly able to lift around 5 pounds more than my standard post cardio routine. 5 minutes cardio warm-up, then lifting part and finalize with 20 minutes cardio. The greatest strain on your muscles will come from heavy lifting, so you want to do that first while you still have muscle strength, but your glycogen stores, needed for cardio training, won't have been depleted by your lifts. Yes. I think the only time that it makes more sense to start with cardio is when there is a lot of rowing in the cardio block, at least for me and my goals. Yep. Also, I've noticed that the tread cards are the first to be picked up. :], Don't do cardio first, warmup first and then lift and then cardio after like the other guys say. 6 days of cardiovascular plus 3 days of lifting could be hard on a beginner. Once I got onto the treads/row (half mile run + row intervals) I was dead. In this case doing ‘cardio first, weights second’ is a great idea, but most people on this subreddit cares more about weight results in which case it is better to do ‘weight first, cardio second’. New comments cannot be posted and votes cannot be cast, More posts from the orangetheory community. How to Know Whether You Should Do Cardio or Weights First If you want to get faster: Do CARDIO first. Longer exercise duration (over 30 mins) also causes a shift to fat use. Walked away with like 5 splat points and 850 calories burned. This means you 'll look more toned as the fat, start with is, and internal.! 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