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Cardio or Training First?

Discussion in 'Training' started by Zillagreybeard, Mar 04, 2021.
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Zillagreybeard
Zillagreybeard
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Cardio and lifting weights are key components in most fitness programs. But should you do cardio or lifting weights first if you want to do both in the same session? Swipe left for more.

The answer is, it depends on your goals. If you want to focus more on muscle development and use cardio as a way to burn extra calories, lift weights first and then do cardio. Because as shown by the research, cardio before lifting fatigues you and reduces muscle performance [3]. The opposite of course holds true. If your main focus is endurance improvement, prioritize cardio first.

Now, if you want to maximally improve both your cardio and strength development, there is benefit in separating your cardio and lifting sessions.  A 2016 study found that separating your cardio and strength sessions by at least 6 hours results in improved strength gain [2]. A recent experimental study supports this [1]. So if you have the time, separating your cardio and strength sessions could help improve your results.

But I can imagine that not everyone has the time or energy to visit the gym on 2 separate occasions for your cardio and strength workout. If you perform cardio and strength training in the same session, simply prioritize what is more important to you.

Keep Pushing.

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