Message Boards » Fitness and Exercise

TOPIC: Which exercise do you do first? Cardio or strength training?

 
Ic_disabled_photos
Topic has been inactive for 30 days or more and images have been disabled.
Display All Images
April 16, 2012 1:58 PM
QUOTE:

QUOTE:

QUOTE:

QUOTE:

QUOTE:

What about how your body is composed? What type of body muscle fibers are you mostly composed of? I think i have an equal balance of fast and slow twitch fibers. So i can run for an hour and then lift my maxes afterward or vice versa. Of course those with more fast twitch fibers might not be that much effective after a long run because the don't have enough slow twitch fibers. Their fast twitch fibers may be used up and can't be used for heavy or power lifting. Does this make sense?? That might be the reason why it is different for everyone.



Again, i think it is how your body is composed. And you can train yourself to be start off either way. But you should know how your body react when you start off with either way to determine what is more effective.


I am not an expert (as in I don't have a degree etc) so perhaps someone else can help but I have never heard low/fast twitch fibers described in this context. I

don't want to pick a fight or be impolite but I just don't frankly believe you can run for an hour then lift your max. That or your max is not your max. That or you are Olympic caliber athlete and specimen of peak human condition and I would love to be you.


I agree


I forgot to quote. Here is a repost

Well I just did it last Saturday. i went up on the max. I am about to do it again this Saturday and start off with strength. I usually compare back to back weekends to validate. So i am pretty sure I am doing my max. And I use to be a college sprinter. After college I start marathon training.


Nothing but respect for what I am sure if an excellent workout but my point was the reasoning behind this based on fast/slow twitch fibers is unfounded from what I can tell and I am still doubtful. Perhaps you are very good at doing both but the definition of "maxing out" (see here for instance: http://www.livestrong.com/article/414276-how-to-max-out-when-lifting-weights/) would by physical necessity mean you wouldn't max out before and after 60 minutes cardio to the same number.
April 16, 2012 1:59 PM
QUOTE:

It's best not to do both on the same day, as they actually contraindicate each other. But, sometimes we have no choice. That being the case, warming up with a few minutes of cardio first is fine. But, strength should always be done first. Yes, cardio will boost your heart rate and so it will be higher when you do your weight training but you are not actually burning more calories this way. It's misleading.
The reason to do strength first is that you want to be able to lift your max weights and have your best form. If your muscles are already tired, you get muscle fatigue sooner and can't lift as much or for as many reps and so you don't actually get the full benefits of the weight training.
Of course this also works for the cardio - if your muscles are fatigued from weights, you can't work to your max. But the convention is.... strength before cardio.
But you can see why they will interfere with each other on the same day.

^^^ THIS THIS THIS!!!! I can not do cardio before lifting. I fell I can't give it 100% becuase I'm already tired from the cardio.
April 16, 2012 2:00 PM
my trainer use to tell me to always do strenght training first, then cardio. He says build it then burn it off...
April 16, 2012 2:02 PM
if you are looking for a good warm up that is effective for both cardio and strength training, please check this out.

http://nerdfitness.com/blog/2012/01/09/warm-up/
April 16, 2012 2:07 PM
QUOTE:

It's best not to do both on the same day, as they actually contraindicate each other. But, sometimes we have no choice. That being the case, warming up with a few minutes of cardio first is fine. But, strength should always be done first. Yes, cardio will boost your heart rate and so it will be higher when you do your weight training but you are not actually burning more calories this way. It's misleading.
The reason to do strength first is that you want to be able to lift your max weights and have your best form. If your muscles are already tired, you get muscle fatigue sooner and can't lift as much or for as many reps and so you don't actually get the full benefits of the weight training.
Of course this also works for the cardio - if your muscles are fatigued from weights, you can't work to your max. But the convention is.... strength before cardio.
But you can see why they will interfere with each other on the same day.


^^This for me. I do a 4-5 minute fast walk on the treadmill, then a dynamic warm-up, then lift. If I did too much cardio first I wouldn't be able to lift as heavy. I do more intense cardio (intervals) on non-lift days. Just seems to work well for me. flowerforyou
April 16, 2012 2:08 PM
Its better to start out with strength and then cardio after. Cardio will hinder your lifting performance, but lifting doesn't effect your cardio!
April 16, 2012 2:08 PM
Really depends on your goals. There is no right or wrong way, if your looking to gain some strength then it would be wise to use up your energy for primarily used on strength training then cardio, but if you just want to burn calories then cardio would be first. The ideal way would be to warm up with a light cardio session about half of what you normally do, then resistance training, then your cardio session, but that is a perfect scenario and i know that life gets in the way.
April 16, 2012 2:12 PM
QUOTE:

QUOTE:

QUOTE:

QUOTE:

QUOTE:

QUOTE:

What about how your body is composed? What type of body muscle fibers are you mostly composed of? I think i have an equal balance of fast and slow twitch fibers. So i can run for an hour and then lift my maxes afterward or vice versa. Of course those with more fast twitch fibers might not be that much effective after a long run because the don't have enough slow twitch fibers. Their fast twitch fibers may be used up and can't be used for heavy or power lifting. Does this make sense?? That might be the reason why it is different for everyone.



Again, i think it is how your body is composed. And you can train yourself to be start off either way. But you should know how your body react when you start off with either way to determine what is more effective.


I am not an expert (as in I don't have a degree etc) so perhaps someone else can help but I have never heard low/fast twitch fibers described in this context. I

don't want to pick a fight or be impolite but I just don't frankly believe you can run for an hour then lift your max. That or your max is not your max. That or you are Olympic caliber athlete and specimen of peak human condition and I would love to be you.


I agree


I forgot to quote. Here is a repost

Well I just did it last Saturday. i went up on the max. I am about to do it again this Saturday and start off with strength. I usually compare back to back weekends to validate. So i am pretty sure I am doing my max. And I use to be a college sprinter. After college I start marathon training.


Nothing but respect for what I am sure if an excellent workout but my point was the reasoning behind this based on fast/slow twitch fibers is unfounded from what I can tell and I am still doubtful. Perhaps you are very good at doing both but the definition of "maxing out" (see here for instance: http://www.livestrong.com/article/414276-how-to-max-out-when-lifting-weights/) would by physical necessity mean you wouldn't max out before and after 60 minutes cardio to the same number.


No disrespect here. My husband thinks it is weird too. But I should make it clearer though. i ran at a 9min pace (which is a zone 1 level for me). So i am using a lot of my slow twitch fibers for that run. So my fast twitch muscle were still in tact for the maxes. Now, if I would have ran at 6:30 minute pace. Yea, i don't think I would have done my maxes. My fast twitch would have been overused at that pace. But overall, I just used a little more science to explain what everyone was saying. Some are better at starting with cardio (more slow twitch), and some are better with starting with strength (more fast twitch) and some can do both.(fast/slow twitch mix).

http://www.synergy-athletics.com/effective-strength-training/whats-your-type-muscle-fibers-explained/
Edited by Nigerianebony On April 16, 2012 2:14 PM
April 16, 2012 2:14 PM
Cardio first, it warms me up for the weights and gets my heart rate up. If my intent was to push heavy weight then I would do weights first but thats not what I'm after. I'm looking for tone and weight loss so cardio first.
April 16, 2012 2:14 PM
I do cardio last. Mainly because I get really drenched from cardio and I don't like to get sweat all over the weight machines. At our gym, the wipes aren't readily available.
  14451612
April 16, 2012 2:16 PM
When I'm doing them separately, strength. Currently I'm doing Insanity, though, which is all of it kind of together.
  746692
April 16, 2012 2:16 PM
Start out doing 5-10 minutes cardio this is just warm up. Then do your strength training. Then go back and do at least 30 minutes of Cardio.
April 16, 2012 2:17 PM
I do cardio first then strength. No rhyme or reason; just the way I do it. That being said, it stands to reason that some cardio before may help warm up your muscles seomwhat.. as long as it has sufficient warm up and cool down. Some would suggest that you want to lift first so you are fresh... of course with some stretching... There is even a camp that suggests that you should alternate days with cardio/weights/cardio/weights... They suggest that to do both is not a good idea because of how the various exercises break muscles down and such... That being said... I have not bought into that camp and still do Cardio then weights...
  16346599
April 16, 2012 2:18 PM
what comes first! well its pretty simple , and ive answered this before but since people still dont know here we go
if you are looking to lose weight and keep your heart rate elevated and burn more fat during your workouts , cardio first then lighter sets and more reps

if you are looking to get big and stronger save your quick fuel store for lifting heavy rest between sets less reps more sets
then do cardio to burn what you may have left but not too long if your looking to get big 30 min max
April 16, 2012 2:20 PM
QUOTE:

I do cardio last. Mainly because I get really drenched from cardio and I don't like to get sweat all over the weight machines. At our gym, the wipes aren't readily available.


Good point!
  7537614
April 16, 2012 2:20 PM
generally strength, then cardio, then strength then cardio

repeat for about 60-90 (a few times 120) minutes. Doing at least 5 minutes of cardio in between strength exercises.
April 16, 2012 2:21 PM
QUOTE:

I strongly think that strength is best. Being fresh on your lifts allows you to push harder and heavier (which is exactly what you should be doing). ****It's also safer not to be tired****. Cardio can easily be done after. Just do dynamic warm up of 3-5 minutes before weights and do warm up sets on your first weight sets.

Cardio may have a better "burn" but weights are how you get LEAN.


^^^THIS!
  13032637
April 16, 2012 2:23 PM
QUOTE:

I switch it up, one day I start with cardio, the next time start with strength.... I stretch before doing anything always! Iv'e been told to switch up your workout routine that way?? idk


Normally I have been doing cardio first and then strength....but today I tried the strength first and then the cardio....for me I burned more via cardio and had more endurance to muddle through cardio. It really is all up to what you are comfortable in doing. smile
April 16, 2012 2:30 PM
QUOTE:

Most people recommend doing the strength first and cardio after.

I do the cardio first myself. 20 minutes of intense cardio on the elliptical or rowing machine then 45-60 of weight training. I like to make sure I'm really warmed up and the blood is pumping before I start lifting. 36 years old and want to make sure I don't injure myself. Have not noticed a difference in strength doing it this way.


/\ /\ /\ /\ /\ /\

This! I am 64 and I really need that warmup to prevent any injuries. I do 15 min of cardio and 45 - 60 min of weight training.
  11685769
April 16, 2012 2:31 PM
I do a cardio warm-up for about 5 minutes...about an hour of weights..then 15 minutes of interval training...
April 16, 2012 2:32 PM
My trainer has me do 45 mins of cardio first thing in the morning before breakfast. I then go back later in the day and do a 10 min warm up of cardio then 60 mins of weights.
  20505861
April 16, 2012 2:38 PM
I normally strength train to start the day and then mix in between 1 to 3 cardio workouts. My wife and I do a rotation of Insanity, 30 Day Shred, Elliptical trainer and we have just recently started a walk/run regimin of interval training. We have both seen some great results.
April 16, 2012 2:47 PM
I've read recent recommendations to do strength first, but I pretty much do whichever one I feel like doing first on that day if I'm doing cardio and strength on the same day. Most of my workouts that include both are circuit workouts alternating cardio and strength so it's not something I usually have to consider.
April 16, 2012 2:49 PM
I've been told the first workout should be the one you care about the most (the results you're most seeking) because your first workout will be your best one.

Sometimes, I do Cardio first because I'm in an "I need to blast a bunch of calories" mode. Sometimes I do sterngth first because I'm in an "I need to build muscle!" mode.

I should point out, though, that if you are trying to build muscle/tone up - most of the reading I've come across says that the best time to strength train is in the afternoon/early evening. SO... that would leave mornings for Cardio. At least in my schedule.
Edited by adamb83 On April 16, 2012 2:50 PM
  12824789
April 16, 2012 2:55 PM
BUMP
  7537614

Reply

Message Boards » Fitness and Exercise

Posts by members, moderators and admins should not be considered medical advice and no guarantee is made against accuracy.