Have you ever found yourself at the gym, standing at the intersection of cardio and weightlifting, wondering which way to go first?
Experts offer their two cents to unravel the mystery of the ideal order of your exercise routine to propel you to your fitness zenith.
Claudette Sariya, a seasoned fitness trainer based in NYC, emphasizes the key role of exercise structure. “The way you structure your training is very important,” he says, emphasizing the profound impact it has on the ultimate fitness outcome in line with your goals.
Meeting the Department of Health and Human Services’ recommendation of 150 minutes of moderate physical activity per week, along with muscle-strengthening sessions, presents a time management challenge.
The question arises: Should you combine cardio and strength training on the same day?
Sariya issues a strong warning, stressing the need to warm up carefully. “You should always start with a light warm-up to get blood and oxygen to the muscles,” he advises, emphasizing the mimicry of exercise movements during the warm-up.
When the focus shifts to the main act, the consensus among experts is to start your routine with bodyweight exercises to pave the way for the cardio that follows.
Danny King, a certified personal trainer at Life Time Fitness Clubs, dives into the science behind this strategy. Weightlifting draws on muscle glycogen as a primary fuel source, and starting cardio depletes this energy reserve, making weightlifting more strenuous.
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Sariya clarifies that a bout of intense cardio before weight training can prematurely fatigue muscles and compromise the ability to lift heavy or complete enough reps. King emphasizes that the sequence of workouts should align with your fitness goals, with the first activity determining energy expenditure and time.
Whether you’re building muscle or training for a marathon, order matters. However, Elle Wermuth, Barry’s instructor, brings a refreshing perspective to those seeking holistic wellness. “Any movement is good for your mind and body… the more you enjoy the exercise, the more you’ll get out of it,” she suggests, encouraging adherence to what drives personal motivation.
In the labyrinth of fitness options, the key is to discover what resonates with your unique story.
So, when you’re considering cardio or weights first, you should remember that the answer lies in your fitness journey.
