Understanding Cardio and Strength Training
Before we delve into the question, let’s understand the two types of training.
Cardio Training
Cardio training involves exercises that increase your heart rate and improve your cardiovascular system. Examples include running, cycling, swimming, and rowing. The goal of cardio training is to improve your endurance and burn calories.
Strength Training
Strength training, on the other hand, involves exercises that build muscle strength and size. Examples include weightlifting, bodyweight exercises, and resistance band workouts. The goal of strength training is to increase muscular strength, power, and endurance.
The Order of Training
So, should you do cardio or strength training first? The answer is not straightforward and depends on your fitness goals.
If You Want to Improve Cardiovascular Endurance
If you want to improve your cardiovascular endurance, it’s best to start with cardio training first. This is because cardio training requires more energy and fresh muscles to perform the exercises effectively. If you do strength training first, your muscles will be fatigued, and you won’t be able to perform cardio exercises optimally.
If You Want to Build Muscle Mass and Strength
If your goal is to build muscle mass and strength, start with strength training exercises. This is because strength training requires more energy and effort, and you need fresh muscles to perform the exercises effectively. If you do cardio first, your muscles will be fatigued, and you won’t be able to lift weights or perform bodyweight exercises effectively.
If You Have Limited Time
If you have limited time to work out, it’s best to combine cardio and strength training into a single session. To do this, you can perform high-intensity interval training (HIIT) workouts that alternate between cardio and strength exercises. This is an effective way to burn calories, build muscle, and improve cardiovascular endurance in a short amount of time.
The Benefits of Cardio and Strength Training
Both cardio and strength training offer numerous health benefits. Let’s explore some of them.
Benefits of Cardio Training
- Improves cardiovascular health
- Reduces the risk of heart disease, stroke, and diabetes
- Burns calories and promotes weight loss
- Improves lung function
- Boosts energy levels
- Reduces stress and anxiety
Benefits of Strength Training
- Builds muscle mass and strength
- Increases bone density
- Improves joint flexibility and mobility
- Boosts metabolism and promotes weight loss
- Reduces the risk of injury
- Improves overall physical performance
The Bottom Line
The order of cardio and strength training depends on your fitness goals. If you want to improve cardiovascular endurance, start with cardio training. If you want to build muscle mass and strength, start with strength training. If you have limited time, combine cardio and strength training into a single session.
Remember, both types of training offer numerous health benefits, and it’s essential to incorporate both into your fitness routine for optimal results.
References
- American Heart Association. (2021). Recommendations for Physical Activity in Adults and Kids. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
- Harvard Health Publishing. (2021). Strength and Power Training. Retrieved from https://www.health.harvard.edu/staying-healthy/strength-and-power-training-boost-your-metabolism-and-improve-your-heart-health