Is it Better to Do Cardio or Strength Training First?

When it comes to fitness, there are a lot of opinions and ideas floating around about what type of exercise is best for achieving specific goals. One debate that has been ongoing for some time is whether to do cardio or strength training first during a workout.

Some believe that cardio should be done before strength training, while others argue that strength training should come first. Therefore, in this article, we will explore both sides of the argument and examine the benefits and drawbacks of each approach.

By understanding the reality behind these two workout types, you can make an informed decision about which is best for your goals and preferences. So, let’s dive into the cardio vs. strength training debate and see which one comes out on top.

Benefits of Doing Cardio First

Cardio, short for cardiovascular exercise, is any type of physical activity that raises your heart rate and gets your blood pumping. Examples of cardio workouts include running, cycling, swimming, and using a cardio machine at the gym. Here are some of the potential benefits of doing cardio first:

1. Increases heart rate and oxygen consumption: When you do cardio first, you raise your heart rate and oxygen consumption, which can help you burn more calories during your workout. This is because your body needs more oxygen to keep up with the increased demand caused by cardio exercise.
2. Warms up the body: Cardio is a great way to warm up your body and get your blood flowing before you move on to the strength training part of your workout. This can help prepare your muscles and joints for the heavier lifting and resistance exercises that follow.
3. Boosts endurance: By doing cardio first, you can help increase your endurance and stamina. This can be particularly beneficial if you’re training for a long-distance race or event.
4. Reduces stress: Cardio is known to help reduce stress levels and boost your mood. By doing it first thing in your workout, you can set a positive tone for the rest of your session.

Drawbacks of Doing Cardio First

While there are potential benefits to doing cardio first, there are also some drawbacks to consider:

1. May fatigue muscles: Doing cardio first can fatigue your muscles, making lifting heavy weights harder during your strength training session. This is because your muscles are already tired from cardio, which is why they may not be able to work effectively during the strength training session.
2. Can reduce power output: If you do a high-intensity cardio workout before strength training, it can reduce your power output during lifting exercises. This is because your body has already used up some of its energy reserves during the cardio workout.
3. May interfere with recovery: If you do a long cardio workout before strength training, it can interfere with your body’s ability to recover from the previous day’s workout. This is because your body needs time to repair and rebuild after exercise, and doing too much cardio can interfere with this process.

Benefits of Doing Strength Training First

Strength training, also known as resistance training, involves using weights or other forms of resistance to build muscle and improve strength. Here are some of the potential benefits of doing strength training first:

1. Increases strength and power: By doing strength training first, you can maximize your strength and power output during lifting exercises. This is because your muscles are fresh and have not yet been fatigued by cardio.
2. Builds lean muscle mass: Strength training is great for building lean muscle mass, which can help boost your metabolism and burn more calories over time. This can also help improve your overall body composition and appearance.
3. Improves joint stability: Strength training can improve joint stability and reduce the risk of injury. This is because the exercises are designed to strengthen the muscles around the joints, making them more stable and less prone to injury.
4. Boosts overall fitness: While cardio is great for improving cardiovascular fitness, doing strength training first can also improve overall fitness and functional movement patterns. This can help you perform daily tasks more easily and with less risk of injury.

Drawbacks of Doing Strength Training First

While there are potential benefits to doing strength training first, there are also some drawbacks to consider:

1. Reduced endurance: Performing strength training before cardio may reduce your endurance and energy levels during your aerobic exercise. This can lead to a shorter and less intense cardio workout, as your muscles may already be fatigued from the previous strength training session.
2. Increased risk of injury: If you do high-intensity strength training before cardio, you may be more prone to injury during your cardio workout, especially if you don’t allow for adequate recovery time. This is because strength training can cause muscle soreness and stiffness, which may affect your form and increase your risk of injury during cardio.
3. Missed benefits of cardio: By doing strength training first, you may not be able to take advantage of the of cardio, such as improved cardiovascular health and increased calorie burn.

So, Which Should You Do First Cardio or Strength Training?

The answer, as with many fitness-related questions, is that it depends on your goals and preferences. If you’re training for a long-distance race or event and want to improve your endurance, doing cardio first may be the way to go. On the other hand, if you want to build strength and power, doing strength training first may be the better choice.

Regardless of which approach you to choose, it’s important to warm up your muscles and joints before any workout to reduce the risk of injury. You should also listen to your body and adjust your workout accordingly. If you feel too fatigued or sore from a previous workout, it’s okay to take a day off or do a lighter workout.

Also Read: Want to Lose Weight? Use These 20 Simple Tips

In the end, the most important thing is to find a workout routine that you can enjoy as well as can achieve your fitness goals with. Whether you prefer cardio, strength training, or a combination of both, make sure to make it a regular part of your lifestyle for a healthier, happier you.

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